Protein is an essential nutrient for seniors due to its ability to help strengthen bones and muscles, provide energy, boost the immune system, and support cognitive function.
According to the University of New Hampshire, 71 percent of older adults don't get enough daily protein in their diets. Protein for seniors is essential, so those who live in McKinney, TX, a growing city located just north of Dallas, need to understand its importance and work to get enough each day.
Protein is incredibly important for seniors and is one of the most essential elements of senior nutrition. Here are some of the key things that protein helps with.
A key role of protein in the body is to help the body maintain muscle. Without enough protein, the muscles will break down more quickly, and for seniors, this is particularly important. By consistently getting enough protein, seniors can better maintain the strength of their muscles.
Protein also helps to strengthen the bones and can help keep them strong even in old age. While other nutrients, such as calcium and vitamin D, also help with this, protein is a key part of keeping the bones strong. Protein can help prevent the bones from breaking during a fall and can minimize the risk of bone conditions such as osteoporosis.
Protein can also help strengthen the immune system, helping it do its job and repair the body when needed. The amino acids in protein can help support the immune system and provide quicker healing, helping to repair tissue and allowing the body to heal from infections more rapidly.
Protein can also help regulate metabolism in the body and stabilize blood sugar, providing a senior with sustained energy, particularly when carbs have run out in the body. Protein can help to reduce a senior's appetite, helping them feel more satisfied after eating a meal and helping them to avoid unnecessary weight gain.
Seniors who eat more protein are less likely to experience difficulty with basic movements such as walking and climbing stairs. They'll feel stronger and more mobile and will have an easier time continuing to function and move normally as they age.
Protein also helps with brain function since the amino acids in protein serve as building blocks for helpful neurotransmitters such as serotonin and dopamine. These neurotransmitters help to regulate mood, improve sleep, support memory and focus, and help the brain function at its very best.
There are many great protein sources that seniors can make use of as part of healthy aging meals. Here are a few types of protein to consider to meet dietary needs in aging.
Generally, animal-based protein sources are ideal. These foods tend to include all of the essential amino acids, making it easier for seniors to get the most beneficial protein into their diets.
If possible, it's a good idea to get protein from lean meats such as chicken and turkey, as well as fish. Eggs and dairy products can also be helpful for adding more protein to the diet as well.
There are plenty of great plant-based protein sources as well. Plant-based sources of protein can do a great job of providing more energy and tend to be full of fiber. Great plant-based foods to consider include nuts and seeds, soy products such as tofu, whole grains, lentils, and various types of beans.
For seniors who are failing to get enough protein through normal means, whey protein is a great choice for supplementation. Whey-based protein powders can help seniors get an adequate amount of protein into their diets. There are also plant-based protein powders, including pea and soy protein options, that can be good choices, especially for those who need dairy-free options.
There are various signs that a senior may notice if they're not getting enough protein. One of the clearest signs is having the feeling of being hungry and unsatisfied, even after eating.
According to UCLA Health, a senior may also find that their hair and nails are brittle if they aren't getting adequate protein intake. Because protein helps to improve immune system function, seniors may also notice that they're getting sick more frequently if they're low in protein. General muscle weakness, getting bones broken easily, and difficulty with mood or thinking clearly may also be signs of inadequate protein.
Spending some time snacking throughout the day is a great way for seniors to get more protein into their diets. Some things that a senior may want to snack on include:
There are many vitamins that are important for seniors to get into their diets, and it's crucial to ensure that all of them are included. However, vitamin D is a great, well-rounded option that is one of the top contenders for being the "most important". Vitamin D can help improve bone health and increase the absorption of calcium in the body while also supporting the effectiveness of the immune system.
According to the National Library of Medicine, adults between 19 and 70 years old should get 600 international units (IU) of Vitamin D per day, while seniors over the age of 71 should get 800 IU per day.
Other important vitamins and nutrients for seniors include:
It's important to understand the importance of protein for seniors. Protein can help to strengthen the bones and muscles, provide sustained energy, boost the immune system, and support cognitive function.
Seniors who need assisted living in Texas should consider Redbud Place Assisted Living. With excellent floor plans and amenities including chef-prepared dining, senior-specific fitness equipment, and a full activities calendar, seniors will enjoy living in our senior community.
Ready to learn more about assisted living? Contact us today to learn more about our senior living options in McKinney, TX.