Best Sources of Protein for Older Adults
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One of the major challenges to maintaining independence for older adults is sarcopenia, or the gradual loss of muscle mass, strength, and function.
Multiple studies have found that protein, particularly essential amino acids, plays a vital role in supporting muscle health in older adults. We’ve listed some of the healthiest sources of protein that every ageing individual can absolutely enjoy.
Sources of protein for ageing individuals
Lean meat
Lean meats like skinless chicken, turkey, lean cuts of beef, and pork loin are excellent protein sources for older adults. They provide high-quality protein with lower fat and calories, which supports muscle maintenance while avoiding excess saturated fat. Lean meats also supply essential nutrients such as iron, zinc, B vitamins, and selenium, which help with energy, immune function, and nerve health. Moderating red meat intake is recommended to balance these benefits with heart health considerations.
Fish
Fish such as salmon, tuna, and cod are rich in protein and also provide important omega-3 fatty acids, which promote cardiovascular health. These healthy fats help reduce inflammation and may support brain function as well. Fish is generally easier to digest, making it a practical protein source for older adults. Including fish in meals regularly contributes to muscle repair and overall well-being.
Eggs
Eggs are a versatile and nutrient-dense protein source for seniors. They contain all essential amino acids needed for muscle repair and growth. Eggs also provide important vitamins like B12 for nervous system health and choline, which supports brain function.
Dairy products
Dairy foods such as Greek yoghurt, cottage cheese, and milk offer high-quality protein along with calcium and vitamin D, which are vital for bone health in older adults. These products support muscle maintenance and repair while also helping to prevent osteoporosis.
Plant-based sources
Plant proteins, including beans, lentils, tofu, edamame, quinoa, nuts, and seeds, are also some of the best sources of protein for older adults, offering a variety of amino acids and nutrients. Though individual plant sources may lack one or more essential amino acids, consuming a mix throughout the day ensures adequate protein quality.
How much protein do seniors need?
The Recommended Dietary Allowance (RDA) for protein for older adults is 0.8 grams per kilogram of body weight.
Research indicates that older adults who are sedentary or managing weight or chronic conditions such as diabetes may need to consume higher amounts of protein daily to support their health. The lack of protein can lead to the loss of muscle mass, thinning of hair, skin problems, and weakness.
