1. Protein: Older adults should consume 1.0-1.2g of protein per kilogram of body weight daily. 30%-50% of this should come from high-quality proteins like animal protein and soy protein.

2. Vitamins: - Vitamin D: Enhances calcium absorption and utilization. Prolonged deficiency can cause bone diseases and osteoporosis, as well as increase the risk of various cancers and multiple sclerosis.

-

Vitamin B1: Plays a vital role in the nervous system and can affect mood and nerve endings. Long-term deficiency can lead to depression, cognitive impairment, and an increased risk of sudden cardiac events. 

Vitamin A: Important for visual perception. A deficiency can cause corneal diseases, blurry vision, night blindness, and cataracts.

3. Omega-3 Fatty Acids: Studies have shown that omega-3 fatty acids can prevent cognitive decline, delay aging, improve memory, and reduce the risk of cardiovascular diseases.