As we age, our nutritional needs change, and certain foods can help keep age-related health issues at bay. According to geriatricians and registered dietitians, incorporating these top foods into your diet can make a big difference.
For women over 50, estrogen levels drop, leading to a decrease in bone mass and an increased need for calcium-rich foods like beans, low-fat cottage cheese, and dark leafy greens. A heart-healthy diet is also crucial due to the risk of Type 2 diabetes and heart disease.
Here are the top foods people over 50 should consider:
1. Flavorful herbs like parsley, saffron, or rosemary can add flavor without added salt.
2. Beans (canned or dried) are a great source of fiber and plant-based protein, with benefits for heart health, blood-sugar management, and weight control.
3. Low-fat cottage cheese is high in protein and can be paired with fruit or vegetables for a nutritious snack.
4. Dark leafy greens like spinach, kale, and broccoli provide essential nutrients like calcium, iron, and magnesium.
5. Wild-caught salmon is rich in omega-3 fatty acids, beneficial to heart health and brain function.
6. Nuts and seeds like almonds, walnuts, flaxseeds, and chia seeds offer heart-healthy fats, fiber, and plant-based protein.
7. Lean protein sources like chicken, turkey, eggs, and plant-based options support muscle maintenance and immune function.
8. Berries are packed with antioxidants, which help mitigate inflammation and provide anti-cancer properties.
9. Whole grains like quinoa, brown rice, and whole wheat provide sustained energy, aid digestion, and regulate blood-sugar levels.
By incorporating these foods into your diet, you can make simple and delicious changes to support your health over 50.
Source: https://www.yahoo.com/lifestyle/nutrition-experts-absolutely-begging-people-202102068.html