{"id":1270,"date":"2025-05-20T18:09:00","date_gmt":"2025-05-20T18:09:00","guid":{"rendered":"https:\/\/healthsta.wpenginepowered.com\/vieillir-en-bonne-sante-commence-dans-votre-assiette-les-nutriments-les-plus-importants-apres-50-ans\/"},"modified":"2025-08-18T03:37:02","modified_gmt":"2025-08-18T03:37:02","slug":"vieillir-en-bonne-sante-commence-dans-votre-assiette-les-nutriments-les-plus-importants-apres-50-ans","status":"publish","type":"post","link":"https:\/\/blackandmcdonaldhealth.com\/fr\/vieillir-en-bonne-sante-commence-dans-votre-assiette-les-nutriments-les-plus-importants-apres-50-ans\/","title":{"rendered":"Vieillir en bonne sant\u00e9 commence par votre assiette : les nutriments les plus importants apr\u00e8s 50 ans"},"content":{"rendered":"\n<p>Bien vieillir, ce n\u2019est pas seulement rester actif, c\u2019est aussi manger intelligemment. Avec l\u2019\u00e2ge, notre corps change et nos besoins nutritionnels aussi. De la sant\u00e9 des os au fonctionnement du cerveau, les bons nutriments peuvent vous aider \u00e0 rester fort, vif et ind\u00e9pendant jusqu\u2019\u00e0 l\u2019\u00e2ge d\u2019or.<\/p>\n\n\n\n<p>Les personnes \u00e2g\u00e9es sont souvent confront\u00e9es \u00e0 des d\u00e9fis tels que :<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>diminution de l\u2019app\u00e9tit ou alt\u00e9ration du go\u00fbt;<\/li>\n\n\n\n<li>difficult\u00e9 \u00e0 absorber les nutriments;<\/li>\n\n\n\n<li>probl\u00e8mes de sant\u00e9 chroniques;<\/li>\n\n\n\n<li>interactions m\u00e9dicamenteuses.<\/li>\n<\/ul>\n\n\n\n<p>C\u2019est pourquoi il est d\u2019autant plus important de privil\u00e9gier les&nbsp;<strong>aliments riches en nutriments<\/strong>.<\/p>\n\n\n\n<p>Voici les principaux nutriments dont les personnes \u00e2g\u00e9es ont besoin et o\u00f9 les trouver :<\/p>\n\n\n\n<p><strong>1. Calcium et vitamine D<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pourquoi\u00a0<\/strong>: favoriser la sant\u00e9 des os et r\u00e9duire le risque de fracture<\/li>\n\n\n\n<li><strong>Combien<\/strong>\u00a0:\n<ul class=\"wp-block-list\">\n<li><strong>Calcium<\/strong>: 1\u00a0200 mg\/jour (adultes de 51 et plus)<\/li>\n\n\n\n<li><strong>Vitamine D\u00a0<\/strong>: 800 UI\/jour (20 \u00b5g) pour les adultes de plus de 71 ans au Canada et aux \u00c9tats-Unis<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Sources\u00a0<\/strong>: produits laitiers, boissons v\u00e9g\u00e9tales enrichies, poisson en conserve avec ar\u00eates, lumi\u00e8re du soleil, compl\u00e9ments alimentaires<\/li>\n<\/ul>\n\n\n\n<p><strong>2. Vitamine B12<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pourquoi\u00a0<\/strong>: favorise la fonction nerveuse et la production de globules rouges<\/li>\n\n\n\n<li><strong>Combien\u00a0:<\/strong> 2,4 \u00b5g\/jour<\/li>\n\n\n\n<li><strong>REMARQUE<\/strong>: L\u2019absorption diminue avec l\u2019\u00e2ge \u2013 des suppl\u00e9ments ou des aliments enrichis peuvent \u00eatre n\u00e9cessaires.<\/li>\n\n\n\n<li><strong>Sources\u00a0<\/strong>: viande rouge, poisson, \u0153ufs, produits laitiers, c\u00e9r\u00e9ales enrichies<\/li>\n<\/ul>\n\n\n\n<p><strong>3. Fibres<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pourquoi\u00a0<\/strong>: facilitent la digestion et aident \u00e0 g\u00e9rer le cholest\u00e9rol et la glyc\u00e9mie.<\/li>\n\n\n\n<li><strong>Combien<\/strong> :\n<ul class=\"wp-block-list\">\n<li>Femmes de 51ans et plus : 21 g\/jour<\/li>\n\n\n\n<li>Hommes de 51 ans et plus : 30 g\/jour<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Sources\u00a0<\/strong>: c\u00e9r\u00e9ales compl\u00e8tes, fruits, l\u00e9gumes, l\u00e9gumineuses, noix<\/li>\n<\/ul>\n\n\n\n<p><strong>4. Prot\u00e9ines<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pourquoi\u00a0<\/strong>: maintien de la masse musculaire et de la force<\/li>\n\n\n\n<li><strong>Combien\u00a0<\/strong>: 1,0-1,2 g\/kg de poids corporel\/jour est souvent recommand\u00e9 pour les personnes \u00e2g\u00e9es<\/li>\n\n\n\n<li><strong>Sources\u00a0<\/strong>: viandes maigres, \u0153ufs, produits laitiers, l\u00e9gumineuses, tofu<\/li>\n<\/ul>\n\n\n\n<p><strong>5. Liquides<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pourquoi\u00a0<\/strong>: les personnes \u00e2g\u00e9es peuvent ne pas ressentir la soif m\u00eame si elles sont d\u00e9shydrat\u00e9es.<\/li>\n\n\n\n<li><strong>Combien :<\/strong>\n<ul class=\"wp-block-list\">\n<li>Femmes : ~2,7 L\/jour (91 oz)<\/li>\n\n\n\n<li>Hommes : ~3,7 L\/jour (125 oz)<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Sources\u00a0<\/strong>: eau, th\u00e9, soupes, fruits et l\u00e9gumes<\/li>\n<\/ul>\n\n\n\n<p>Vieillir en bonne sant\u00e9 commence par une alimentation r\u00e9fl\u00e9chie. Privil\u00e9giez les aliments riches en nutriments, restez hydrat\u00e9 et demandez \u00e0 votre fournisseur de soins de sant\u00e9 de vous prescrire des suppl\u00e9ments si n\u00e9cessaire. Votre corps et votre futur vous remercieront.<\/p>\n\n\n\n<p>Pour plus d\u2019informations, consultez le site :&nbsp;<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK435727\/\">Vieillir en bonne sant\u00e9 : Qu\u2019est-ce que c\u2019est ? Existe-t-il des marqueurs acceptables \u00e0 utiliser pour d\u00e9velopper des strat\u00e9gies visant \u00e0 le promouvoir ? \u2013 Nutrition Across the Lifespan for Healthy Aging \u2013 NCBI Bookshelf<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Bien vieillir, ce n\u2019est pas seulement rester actif, c\u2019est aussi manger intelligemment. Avec l\u2019\u00e2ge, notre corps change et nos besoins [&hellip;]<\/p>\n","protected":false},"author":4,"featured_media":1185,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[31],"tags":[],"class_list":["post-1270","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-mode-de-vie"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Vieillir en bonne sant\u00e9 commence dans votre assiette : Les nutriments qui comptent le plus apr\u00e8s 50 ans | Black &amp; McDonald Health<\/title>\n<meta name=\"description\" content=\"Bien vieillir, ce n&#039;est pas seulement rester actif, c&#039;est aussi manger intelligemment. 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