With the aging process, the metabolic rate slows down, the sense of taste decreases, and nutrient absorption becomes difficult. However, with a healthy and conscious nutrition routine, osteoporosis and muscle loss (sarcopenia) can be significantly slowed down.
The Importance of Protein Consumption
Adequate protein intake is essential for preserving muscle tissue in elderly individuals. Since red meat can be hard to digest, lighter sources should be preferred:
- Fish at least two days a week (especially salmon or anchovies).
- Eggs, curd cheese, and homemade yogurt.
- Lentil and chickpea purees as plant-based protein sources.
Calcium and Vitamin D Support
Dairy products are rich in calcium, but vitamin D is absolutely necessary for it to be absorbed in the body. If sufficient sunlight cannot be obtained, supplement drops should be used under doctor supervision. Additionally, fibrous vegetables should be steamed to avoid straining the digestive system.
