Proteins : an ally of choice for seniors

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Too often overlooked by older people, protein intake remains, however, essential in the elderly. Here are a few ideas to put in place a healthy diet sufficiently rich in proteins.

 

Proteins in amount to reduce the muscle wasting of older workers

A protein intake in sufficient quantity must be within thepower of senior citizens, category of the population to which the proteins are very important. In the human body, proteins are used in the manufacture of muscle mass, whereas in humans, a phenomenon of muscle wasting appears in a natural way at the age of 30 years, and accelerating over the years. These losses of muscle, also known as sarcopenia (or muscular dystrophy, age-related), are not only transforming the physical appearance of the older person, but cause an increase in the risk of falls as well as a loss of mobility and therefore, in the long term, autonomy. When proteins are not sufficient in food, the body, in order to operate, draws in those muscles , which accelerates a little more in the muscle and causes a decline in fitness.

An organism that is more resistant to diseases with the proteins in the elderly

In addition to reducing the effect of muscle loss, the protein intake in the elderly makes them less prone to different infections. In fact, proteins can also be used in the manufacture of antibodies in our body. The latter, which weakens as the years pass, can not afford to cut the number of antibodies and therefore its level of defence against attacks and permanent than the human body undergoes daily. When his body is found in a situation of weakness, the senior becomes particularly disposed to viruses and a simple cold can sometimes take on epic proportions. Proteins are therefore essential for maintaining a good health with the time.

Proteins, nutrients to be too often neglected in the elderly

Estimated to be around 1 g per kg of body weight according to the ANSES (national Agency of sanitary safety of food, environment and labour), the provision of nutritional advice (ANC) per day in protein in the elderly is higher than that of young adults (approximately 0.80 g per kilo of body weight). But while the need protein is, therefore, particularly necessary in the elderly, 25 % of them have intakes protidiques below the levels recommended according to the Credoc (research Centre for the study and observation of living conditions). Sometimes negligent on the quantity and content of their diet, the elderly should pay attention to what the ANC in protein is sufficient, in particular because the agency does not have a reserve of protein, if it is not in his muscles, and that it was therefore a daily need.

The food you eat to make the lots of protein in a senior

To achieve a sufficient level of protein in his diet (about 65 g of protein for a person of 65 kilos), a person may consume animal proteins (meat, fish, eggs, dairy, etc) and/or vegetable proteins (soy, quinoa, nuts, chickpeas, etc) within 3 balanced meals seniors daily. It is good to prefer animal protein to plant protein, because they contain a high amount of amino acids that the body cannot manufacture and which ensure the transmission of the nutrients in the human body. To this end, the Programme National Nutrition Health (PNNS) of the government recommends eating one to two times per day of meat, fish or eggs, as well as four dairy products. For example, 100 grams of beef make it possible to cover a third of the ANC daily. A level of protein sufficient to allow a strengthening of the defenses, but also the limitation of muscle loss of the senior.

In addition to a good diet sufficiently rich in proteins, an intellectual and physical activity, as well as a hydration regular are the other key of the good health of the elderly. Because if the body of an adult contains 60% water, this percentage dropped to a level between 45% to 50 % among the seniors. In addition to being essential for the operation of the heart, brain, and lungs, among other things, the water allows the good transmission in the body of the nutrients, such as proteins.

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