Nutritionists urge people over 50 to start eating one food as soon as possible

AS we age, our nutritional needs change, and what was sufficient in our twenties is no longer sufficient in our fifties. Nutritionists emphasize that after the age of 50, we should pay special attention to our intake of protein, vitamin B12 and vitamin D, as well as calcium for women, as all of these help preserve muscles, bones, the heart and the brain.

“Metabolism can slow down, which means you need to adjust your calorie and macronutrient intake to prevent unwanted weight changes,” dietitian Erin Palinski-Wade tellsĀ Parade.

According to nutritionists, one food is particularly beneficial for people over 50 – fatty fish such as salmon, tuna, mackerel or sardines. Dietitian Jess Cording explains: “Fatty fish is packed with nutrients that older people need the most – protein, healthy fats, vitamin B-12 and vitamin D. If you eat bones, you can also get calcium.”

Omega-3 fatty acids in fish are associated with a lower risk of cardiovascular disease, stroke and dementia, and vitamin D and calcium from fish strengthen bones.

Healthy food preserves vitality

Nutritionists add that it’s also worth reaching for tofu, which is a complete source of protein and calcium, and prunes, which provide fiber and can help prevent bone loss. “Tofu is an excellent lean source of protein that provides all nine essential amino acids,” says Cording.

Palinski-Wade emphasizes, “Five to six prunes a day can help prevent bone loss, which is especially important after age 50.”

Experts advise avoiding fried foods rich in saturated fat, sweetened products and drinks, foods with a lot of sodium, processed snacks and excessive alcohol consumption. By including nutritionally rich foods and limiting those that harm the heart, brain and bones, we have a better chance of aging healthily and maintaining vitality.

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