The Importance Of Protein For Seniors

Ageing decreases muscle mass and bone density, making it vital for older adults to pay attention to their diet and ensure they get all the essential nutrients needed to stay healthy.  

Protein is a crucial component of a senior’s diet. It helps to build and repair muscles, maintain bone strength, and support the immune system.  

But, a 2019 study stated that around 46% of men and women over the age of 51 who were surveyed did not meet their daily protein requirements.  

Let's learn more about the importance of proteins for seniors.

Understanding ageing and nutrition

The body undergoes various changes that can impact its ability to absorb and use nutrients from the foods you eat.

For example, your digestive system slows down and becomes less efficient. This can affect your ability to break down and absorb nutrients like protein.

Older adults also tend to have a reduced sense of taste and smell, which can lead to a decreased appetite. These factors can contribute to malnutrition and increase the risk of chronic health conditions like osteoporosis, sarcopenia (muscle loss), and frailty.

Maintaining their independence and enjoying a good quality of life is essential for the elderly. This requires adequate muscle mass, strength and function. For which sufficient amounts of protein in the diet is a must.

What are the benefits of protein for seniors

1. Maintains muscle mass

As people age, they may experience a decline in muscle mass, a condition known as sarcopenia. Protein intake can help preserve muscle mass and strength, which is critical for maintaining mobility and independence.

2. Supports immune function

Protein plays a crucial role in maintaining the immune system. Older adults are more susceptible to infections and illnesses, and protein can help support their immune function, which can help reduce their risk of getting sick.

3. Promotes wound healing

Protein is essential for tissue repair and wound healing. It helps the body produce new cells and tissues to replace damaged ones, which is especially important for seniors who may be more prone to injuries.

4. Helps manage chronic diseases

Adequate protein intake by seniors can help them manage chronic conditions like type 2 diabetes, osteoporosis, and heart disease, which are more common in this age group.

5. Helps maintain a healthy weight

Protein can help older adults maintain a healthy weight by promoting satiety and preventing overeating. It also helps preserve lean body mass, which is important for maintaining metabolic health.

Signs and symptoms of protein deficiency in seniors

Common signs and symptoms of protein deficiency in seniors are similar to those seen in other adults.

Some of these include:

• Muscle wasting
• Brittle hair and nails (more pronounced in severe deficiency)
• Fatty liver
• Oedema (swollen skin)
• Fatigue
• Weakness
• Increased risk of fractures
• Weakened immunity and susceptibility to infections

What are the recommended protein requirements for seniors

The optimal protein intake may vary based on a person’s health status and other individual factors. Most experts in the field of nutrition recommend a protein intake of 1.2 to 2.0 g/kg/day or higher for older adults.

However, it is always best to consult a healthcare provider or a registered dietitian to determine individualised protein requirements.

Some of the best protein sources for seniors that you can add to your diet include:

• Dairy: Milk, cheese, yoghurt, and cottage cheese are all good protein sources.
• Beans and legumes: Chickpeas, lentils, kidney beans, and black beans are all high in protein.
• Nuts and seeds: Almonds, peanuts, sunflower and chia seeds are packed with proteins.
• Soy products: Tofu, tempeh, and edamame are all plant-based protein sources rich in protein.
• Protein powders and supplements: Protein powders or supplements are a convenient way for seniors to increase their daily protein intake. However, they must be consumed only after consulting with a healthcare professional.

Challenges to meeting protein requirements for seniors

Besides not consuming an adequate amount of protein, older adults also face a host of other challenges that may come in the way of their recommended protein intake.

Some of these include:

• Dental issues

Older adults often have dental issues like missing teeth, gum disease, or poorly fitting dentures that make eating and chewing some high-protein foods difficult.

• Decreased appetite

With age, appetite decreases, which may make it difficult to consume an adequate amount of protein.

• Difficulty cooking

Older adults may face physical limitations or decreased mobility, making it challenging to prepare high-protein meals.

Ways to meet requirement of protein for seniors

1. Incorporate protein supplements

Protein supplements such as whey protein powder, protein bars, or protein shakes can provide a quick and easy source of protein. These can be mixed with water and milk or added to smoothies or other meals.

2. Use soft food options

Older adults with dental issues can opt for soft food options, such as cooked vegetables, pureed vegetable-based sauces, soups, and stews that are easier to chew and swallow.

• Choose protein-rich foods that are easy to prepare
• Plant-based protein sources are versatile and easy to incorporate into meals.
• Pick affordable protein sources
• Plant-based protein sources such as lentils, beans, and tofu are affordable and provide a good source of protein.

Conclusion

Protein is an essential nutrient crucial at every stage of life, including old age. Protein for seniors plays a vital role in maintaining muscle mass, bone health, and overall health.

Despite the challenges faced by seniors in consuming adequate amounts of protein, there are several ways to ensure adequate protein intake.

Seniors can improve their overall health and well-being by prioritising protein in their diet and incorporating some of the suggestions discussed in this blog.