The secret to a centenarian's longevity turns out to be this.

The Secret to Longevity for the Elderly: Eating This One Thing Can Make Living to 100 a Dream. As our quality of life improves, the food we eat daily is getting better and better. Therefore, how to maintain our health for a long and healthy life has become a goal we start to pursue. Today, the editor has prepared some health and longevity tips for the elderly for everyone. Take a look for yourselves and for your elders!

Lily and Coix Seed Soup

1. Foods Rich in Dietary Fiber

As we age, our digestive function declines, but sufficient dietary fiber can maintain the normal operation of the digestive system.

Dietary fiber not only helps the digestive system work properly but also reduces the risk of developing gastritis and high cholesterol; it also slowly releases energy-rich carbohydrates into the bloodstream. The daily fiber intake for the elderly should reach 25-30 grams. Eating more vegetables and grains daily, especially more whole grains like mung bean soup, red bean soup (with a higher concentration), and congee made from corn, wheat, etc., can all be great ways to supplement dietary fiber.

2. High-Calcium Foods

The main function of calcium is to strengthen bones and teeth, and the normal function of the heart, muscles, and nervous system also depends on calcium. Men and women should consume 1200 mg of calcium daily. Milk is an excellent source of calcium, with 1 mg of calcium per 1 ml of milk.

However, there are two groups of people who have difficulty absorbing calcium: the first is people with lactose intolerance, which is very common in older age; the other is people with insufficient vitamin D levels in their bodies, as vitamin D is crucial for calcium absorption.

For those with lactose intolerance, they should eat more green leafy vegetables, such as kale, mustard greens, and bok choy, or try canned salmon with bones or sardines and tofu. For those with a vitamin D deficiency, they can first get their vitamin D levels tested. If vitamin D levels are low, try getting 15 minutes of sun exposure daily or take nutritional supplements as directed by a doctor.

Braised Pork Liver

3. Foods Rich in Vitamin B12

Gastric acid can release vitamin B12 from food, thereby maintaining a healthy nervous system and key metabolic processes. As people age, the amount of gastric acid secreted decreases, making it difficult to ensure sufficient intake of vitamin B12 from daily diet.

It is estimated that 10%-30% of adults over 50 have difficulty absorbing B12 from food, including people who often take medication, as medication can inhibit gastric acid. People over 50 should consume 2.4 micrograms of vitamin B12 daily.

Vitamin B12 is mainly found in animal foods, mainly in liver and meat, and also in small amounts in dairy products.

4. Water

As taste dulls, the sensation of hunger and thirst also decreases, meaning it's easy to become dehydrated in old age. Water intake is very important for optimizing the body's metabolic function. Women need to drink 9 glasses of water a day, while men need 13 glasses.

People with high daily activity levels or elderly people living in tropical climates need to supplement with more water.

5. Foods Rich in Potassium

Another risk of aging is an increased chance of stroke and heart disease. The way to counter this is to eat more foods rich in potassium, such as bananas. Research has found that women aged 50-70 who consume more potassium are least likely to have a stroke. The World Health Organization also states that potassium plays a key role in lowering blood pressure.

6. Turmeric Powder and Cinnamon

As we age, saliva secretion decreases, so taste also becomes dull. Some spices, such as turmeric powder, can improve taste function. It has been proven that turmeric powder can boost the immune system and reduce the risk of joint inflammation.

The main active ingredient in turmeric powder, curcumin, can prevent Alzheimer's disease and some cancers. Another recommended spice is cinnamon. Cinnamon has anti-inflammatory and antibacterial effects and can also control blood sugar levels. Cinnamon can increase the body's sensitivity to insulin, which helps in the treatment of type 2 diabetes.

Cinnamon Orange Duck

7. Green Leafy Vegetables

As we age, the incidence of eye diseases increases, and protecting vision becomes a top priority for the elderly.

Lutein, beta-carotene, and vitamin A are all nutrients that protect vision. Most people over fifty lack these nutrients. Green leafy vegetables, grapes, oranges, and egg yolks are all rich sources of lutein.