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Easily deficient in five nutrients after age 50

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After the age of 50, many people's health began to decline. Because of the decline of body absorption capacity, the deterioration of olfaction and taste, nutrient deficiency is easy to occur, so we should pay attention to it as soon as possible.

1. calcium. With the increase of age, the body function decreases, the absorption rate of intestinal calcium decreases, the osteogenesis function decreases, and the rate of bone calcium loss increases. Women lose 10% of bone calcium every 10 years, while men lose 5%. Calcium deficiency in middle-aged and old people can easily lead to fatigue, fatigue, cramp, osteoporosis and allergy. Therefore, people over 50 years of age, calcium supplements have to be put on the agenda, the first choice is food supplements. Daily intake of calcium-rich foods such as eggs, milk, shrimp skin, sesame, tofu and so on can be increased appropriately. In addition to paying attention to diet, you can take calcium orally according to doctor's advice, go out to sunshine every day, exercise and so on are helpful to calcium absorption.

2. zinc. The study found that 28% of the patients aged 60 to 65 with taste disorders had insufficient zinc in their blood. By supplementing zinc, 70% of the patients'symptoms could be improved. If the middle-aged and old people have poor appetite and often get sick, we should consider whether zinc deficiency. Zinc supplement is also preferred, oysters, walnuts, yolk, animal liver, seafood and so on are rich in zinc elements. If zinc deficiency is serious, zinc supplement can also be chosen, but it should be noted that zinc supplement can not be carried out simultaneously with calcium supplement. The scientific practice is to supplement zinc first and then calcium, with an interval of more than 30 minutes.

3. iron. Iron is an important component of hemoglobin, which participates in the transportation and storage of oxygen in human blood, and directly participates in human energy metabolism. In middle age, iron deficiency is easily caused by the decrease of nutrient absorption and utilization rate, the decrease of digestive function and the lack of gastric acid. If the middle-aged and old women are prone to fatigue, lack of attention, fear of cold and other problems, may be due to iron deficiency anemia, can eat more iron-rich foods, such as kelp, laver, agaric, pig liver, etc.

4. Vitamin D. Studies have shown that vitamin D regulates blood pressure, weight and mood. Lack of such vitamins can lead to cartilage disease, osteoporosis, bone pain and muscle weakness. Generally speaking, there are two main sources of vitamin D in human body: one is to synthesize itself on the sun by relying on its own skin; the two is to supplement food and eat more fatty fish (herring, sardines, tuna, etc.), eggs, milk and so on. Middle-aged and elderly people can take vitamin D supplements under the guidance of doctors.

5. B vitamins. After 50 years of age, with the decline of gastrointestinal absorption function, more than 20% of middle-aged and elderly people lack B vitamins, and vitamin B12 deficiency is more common. Lack of such nutrients can easily lead to metabolic disorders, appetite deprivation, constipation, neuritis and other problems. The most common sources of B vitamins are crude grains, legumes and potatoes. Those who do not like these foods are advised to choose dietary supplements under the guidance of a doctor or a dietitian. However, it is not recommended that gout patients should be supplemented in large quantities to avoid inducing acute gout attacks.