Main menu

Pages

If you are over fifty.. Foods that protect you from aging, including berries and fish


Whether or not you've been eating healthy your whole life, it's important to take a close look at your diet after the age of 50. Older adults should get plenty of fruits and vegetables, eat lean meat if they eat meat, chicken or fish and avoid saturated fats. and sugars.


According to what was published by the "AARP" website, said Mary Bernard, MD, deputy director of the National Institute on Aging in the United States, a good diet can help better control blood pressure, reduce the risk of heart disease and contribute to the prevention of things like disease. Diabetes and cancer.

1.

berries

Berries provide “holistic nutrition” because they are high in fiber, vitamin C, anti-inflammatories, antioxidants, and flavonoids. Fiber helps with weight management and protects against diseases such as diabetes, heart disease, and cancer. Men 51 and over should eat 30 grams per day, and women 50 and older should eat 21 grams.


2.

Dark green leafy vegetables

As we age, our bones become softer and need calcium. You can get this from low-fat dairy products and dark green leafy vegetables, such as cabbage, watercress, broccoli and spinach, which are also high in fiber, and promote muscle function and health. the heart.

3.

sea ​​food

Fish like salmon and tuna are a lean source of protein that older adults need to maintain or restore muscle. He recommends getting a serving of protein every day, whether it's from seafood, poultry, nuts, seeds, soy products, or lean meats.


Fish is also a good source of vitamin B12, a nutrient found only in animal foods that we find difficult to absorb as we age.

4.

Nuts and seeds

Not all nuts are created equal, but they are all good for you and can make you feel full. Eat a small handful as an afternoon snack. The daily recommended amount is 24 almonds, 18 cashews, and 35 peanuts.


Nuts and seeds are also important sources of healthy fats. They contain the omega-3 fat ALA, which is converted into the omega-3 fatty acids EPA and DHA. Eating them regularly will help protect your brain.

5.

cottage cheese

Cottage cheese is a great source of whey protein, which helps stimulate muscle protein synthesis. Athletes know this. After a workout, they often have a whey protein shake, but instead of doing that, eat cheese.


6.

beans and legumes

Beans help reduce cholesterol. They are loaded with fiber and protein and are low in calories. They are also rich in iron, potassium and magnesium. Look for dry beans or the canned ones that are low in sodium.


7.

water

 

Water is not a food, but you should pay more attention to hydration as you age. Drinking more water can help counteract the effects of deteriorating bowel function as you age.

reactions

Comments