Page 78 - FoodFocusThailand No.231 June 2025

STRATEGIC R&D

These changes result in a decreased energy requirement
for older adults. However, the need for essential nutrients—
such as protein, calcium, vitamins, and minerals—remains
significant and, in some cases, may even increase. This is
especially true for elderly individuals with chronic conditions
such as diabetes, hypertension, or heart disease. Therefore,
special attention must be given to their dietary care. Foods
should be chosen to suit their physical condition and help
manage existing health issues. Proper nutrition can reduce
the risk of complications and promote a better quality of life,
enabling older adults to live happily and maintain Vitamin B9 and B12 Caring for the health of older
independence in the long term. Key nutrients for older adults adults—especially in terms of red blood cell production,
include: brain function, and the nervous system—requires
attention to vitamin B9 (folate) and vitamin B12. Vitamin B9 (folate)
Protein As people age, muscle mass naturally plays a role in the creation of new cells, including red blood cells,
begins to decline. If adequate protein intake is not and helps reduce levels of homocysteine, a substance associated
maintained, it can lead to muscle wasting or low with an increased risk of cardiovascular disease. Older adults
muscle mass, which affects balance and increases the risk should ideally receive about 400 micrograms of folate per day,
of falls and accidents among the elderly. To help maintain provided they do not have chronic health conditions. Vitamin B12
muscle strength, older adults should consume enough is essential for red blood cell formation and maintaining proper
protein daily—generally about 1 to 1.2 grams per kilogram nerve function. However, many older adults experience reduced
of body weight—focusing on easily digestible sources absorption of vitamin B12 due to decreased stomach acid
such as fish, tofu, boiled eggs, lean meats, and legumes. production with age. A deficiency in vitamin B12 can lead to fatigue,
Additionally, protein supplements—such as protein powders, numbness in the hands and feet, memory loss, or anemia. The
ready-to-drink protein beverages, or protein bars—can be recommended intake for vitamin B12 in older adults is 2.4
included, provided they are recommended by a doctor or micrograms per day. Good sources include liver, eggs, milk, and
nutrition specialist. fish—all animal-based foods that are easily absorbed by the body.
In cases where older adults have poor appetite or absorption
Calcium and Vitamin D Many older adults issues, vitamin B12 and folate supplements may be considered,
experience issues such as bone thinning or but they should be taken under the guidance of a doctor or nutrition
osteoporosis, which increases the risk of fractures specialist to ensure they are appropriate for each individual’s health
even from minor falls or bumps. Therefore, maintaining condition.
strong bones is extremely important. The body should
receive adequate calcium from daily food intake—about Antioxidants As we age, the body begins to experience
1,000 to 1,200 milligrams per day. Good sources include increased cellular and systemic deterioration. Antioxidant
calcium-fortified milk, small fish that can be eaten whole, intake becomes a crucial factor in promoting health and
and dark green leafy vegetables such as kale and broccoli. slowing the aging process. Key antioxidants include vitamin C,
In addition, the recommended daily intake of vitamin D is vitamin E, and phytochemicals found in a variety of colorful fruits
approximately 600–800 international units (IU). Getting and vegetables. Vitamin C plays a role in boosting immunity,
10–15 minutes of gentle morning sunlight each day can also preventing colds, and supporting wound healing. The recommended
help the body produce vitamin D, which is essential for daily intake for older adults is 75–90 milligrams. Vitamin E helps
calcium absorption. In some cases, dietary supplements in protect cells from free radical damage and may reduce the risk of
the form of tablets, chewable jellies, or liquids containing heart disease, with a recommended intake of around 15 milligrams
calcium, vitamin D, and other minerals such as magnesium per day. Although there is no official recommended amount for
and phosphorus can be an effective way to support bone phytochemicals, it is advisable to consume at least five servings
health. of colorful fruits and vegetables per day. Good sources include
dark green leafy vegetables (such as kale and broccoli), orange
Dietary Fiber plays an important role in the and red fruits (such as guava, oranges, and papaya), and berries,
digestive health of older adults, especially in which are rich in anthocyanins.
relieving constipation—a common issue in this age Meal planning for older adults is not only about selecting
group. Fiber also supports intestinal health and helps reduce nutritionally complete foods but also about ensuring that the eating
the risk of certain chronic non-communicable diseases. It style suits their physical condition and individual eating habits. For
slows the absorption of sugar and fat, helping to maintain example, dividing meals into several smaller portions throughout
healthy blood sugar and cholesterol levels. Fiber is the day can make digestion easier, prevent a heavy stomach, and
categorized into two types: insoluble fiber, found in leafy reduce the burden on the digestive system. Additionally, choosing
green vegetables, whole grains, and fruit peels, which adds foods that are easy to chew and digest, have a mild taste, and
bulk and stimulates bowel movements; and soluble fiber, are visually appealing can help stimulate appetite. This includes
found in fruits, oats, and some types of legumes, which attractive plate presentations, vibrant colors, and pleasant aromas.
helps regulate blood sugar and fat levels. Older adults should Such considerations help enhance both the health benefits and
consume about 25 grams of fiber per day from natural the quality of life for older adults, while also making mealtimes
sources, including main meals, snacks, and fruits regularly more enjoyable.
throughout the day. If they do not get enough fiber from their
diet, fiber supplements in the form of powders or capsules
may be considered.
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