Consuming protein is absolutely essential for health. Protein is a vital nutrient necessary for sustaining life. It is not only the material that makes up muscles, which enable movement, but also responsible for major biological functions. Especially as we age, some people adopt a vegetarian diet to reduce burden on the body, but unless they are in a high-risk group for cardiovascular and cerebrovascular diseases, they should consume enough protein through meat or fish.

 

Preventing muscle loss and various diseases

Protein intake is essential to maintain muscle mass in the body. As we age, muscle mass decreases rapidly, and protein intake compensates for this loss because protein is the main component of muscles. Especially for the elderly, if the body lacks sufficient protein, there is a high risk of sarcopenia and joint weakness, which can easily lead to fractures. For seniors, fractures have more serious consequences than just broken bones.

 

Because it can lead to significant difficulties in movement, as well as pressure sores, pneumonia, and heart diseases. Moreover, muscle atrophy not only reduces strength but also increases the risk of various diseases such as diabetes, hyperlipidemia, and weakened immunity. There is also a risk of developing hearing loss. According to the Ministry of Health and Welfare's National Nutrition Survey, elderly individuals with insufficient protein intake have a 56% higher likelihood of experiencing hearing problems. This is why it is important to ensure adequate protein intake as one ages.

 

Consume 0.8 to 1 gram per kilogram of body weight.

 

It is good to consume protein according to your body weight. The recommended daily protein intake for adults is 0.8 to 1 gram per kilogram of body weight. For example, a 60kg adult should consume 60 grams of protein per day. It is desirable to consume 20 grams of protein per meal. If you are in a state of sarcopenia with significant muscle loss, you should consume 1.2 to 1.5 grams of protein per kilogram of body weight to improve muscle condition. It is best to consume a balanced mix of animal and plant proteins. ▲Beef ▲Chicken ▲Eggs ▲Salmon ▲Beans ▲Nuts ▲Tofu ▲Greek yogurt are representative high-protein foods.

 

Meanwhile, many elderly people with poor digestion avoid eating meat because it causes bloating. In such cases, adding pineapple alongside the meat can be helpful. Pineapple contains enzymes that break down proteins, aiding in meat digestion. Eating it with pear or kiwi is also a good method. If chewing meat is difficult and they cannot eat it, they can also finely mince the meat and eat it.

 

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My mom and I don't really like meat.

This is a big deal. I like plant-based protein, but...

 

They say you shouldn't completely exclude animal products either.

 

Dementia... It's a disease I hope I don't get more than other illnesses.

I need to make sure I get enough protein.