7 Foods You Should Eat If You’re Over 50

As you age, your body needs more of these foods and vitamins Editor ’ sulfur note : This article previously appeared on Grandparents.com Though you may eat the lapp foods you ‘ve always eaten since you were a child, your nutritional needs change throughout your life .raspberries in a bowl credit : iStock

“ In youth, it ‘s all about growth and maintaining a consistency that can procreate, ” says nutrition and fitness technical Dr. Pamela Peeke, writer of The New York Times best seller, The Hunger Fix. “ After the old age of 50, the finish is to prevent disease by maintaining an optimally healthy and active beware and body. ”

Being in the best health possible means what we eat as we historic period matters. “ As we get older, metabolism slows, and the body ‘s ability to break down and use its fuel sources become less effective, ” Peeke says.
In summation, certain vitamins become more important to help protect against diseases and health issues.

here are the foods you should be eating to keep your body strong and heed shrill

1. Fiber-rich foods, like raspberries

This, unfortunately, is something you may already know from experience : Your gastrointestinal officiate slows down as you senesce, and as a result, it ‘s authoritative to focus on eating adequate fiber to keep your system moving along.

“ Fiber not only helps your gastrointestinal function run smoothly, but it besides decreases gastrointestinal excitement and cholesterol, while providing a dense handout of energy-rich carbohydrates into the bloodstream, ” Peeke says. “ senior women and men should aim for approximately 25 to 30 grams of fiber per day, ” she says.
Some of the best fiber sources : raspberries, which according to The Mayo Clinic have 8 grams per cup ; whole wheat pasta, 6.3 grams per cup ; lentils, 15.6 grams per cup and green peas, 8.8 grams per cup. To find out more fiber rich foods, cluck here.

2. Corn flakes and other B12 foods

“ As the body ages, the stomach ‘s acidity decreases, and as a result, it ‘s harder to get enough vitamin B12 in your diet, ” Peeke says. Stomach acid helps release vitamin B12 from food and B12 is crucial because it helps maintain a healthy skittish system and samara metabolic processes.

“ An calculate 10 to 30 percentage of adults over the long time of 50 have trouble absorbing vitamin B12 from food, ” Peeke says. “ People who regularly take medications that suppress stomach acid — such as antacids — may besides have difficulty absorbing vitamin B12 from food. ” People over 50 typically should get 2.4 micrograms of B12 every day.

Foods that come from animals, such as kernel, eggs, seafood and dairy, have the highest amounts of B12, but you can besides get the vitamin from B12-fortified foods such as whole-grain cereals. If you ‘re concerned about not getting enough B12, talk to your doctor of the church about adding a multivitamin or B12 append to your diet.

3. Turmeric and cinnamon

Another thing to go as we get older — smack. “ Aging produces a decrease in saliva production and ability to perceive smack, ” Peeke says. That means you might want to start experimenting with different spices, including turmeric.

“ Turmeric has been shown to boost immune function and besides decrease joint inflammation and prevent arthritis in older women, ” Peeke says. other research has shown turmeric, and its main active colonial curcumin, may have a real consequence on preventing Alzheimer ‘s and some forms of cancer.

Another zest to add into your cooking rotation : cinnamon. “ Cinnamon is well-known as an anti-inflammatory and anti-microbial agent, ” Peeke says.
Cinnamon besides helps to maintain control of blood sugar since it slows the rate at which the abdomen empties after meals, which evens out blood carbohydrate highs and lows. “ Studies besides suggest a curative use of cinnamon for type 2 diabetes, as it appears to improve the body ‘s sensitivity to insulin, ” she says. “ Having ampere little as one gram of cinnamon daily was shown to reduce blood boodle, triglycerides, LDL ( bad ) cholesterol and sum cholesterol in people with type 2 diabetes. ”

4. Water

Our sensation of taste declines as we old age, so besides does thirst, which means dehydration is more common. Water is besides important to optimize the torso ‘s metabolic functions. “ Women need nine cups of urine, while men should drink 13 cups casual, ” Peeke says. “ If you ‘re more physically active agent and besides live in a blistering climate, you ‘ll need more. ”

5. Bananas and other potassium sources

It ‘s a fact that the risk of stroke and heart disease increases as we senesce. One way to help lower your risk : Eat foods that are excellent sources of potassium, like bananas and avocado.

A recent study of women aged 50 to 70 found that those who ate the highest amounts of potassium were least probable to experience a stroke. Potassium besides can play a key role in lowering rake imperativeness, according to the World Health Organization.

The recommended casual come of potassium you should be getting is 4,700 milligram. Foods rich in potassium are potatoes, with about 900 milligrams in one potato ; bananas, 400 milligrams in one banana ; avocado, over 700 milligrams per cup ; and pistachios, with a humongous 1,200 milligrams per cup.

6. Calcium-rich foods

“ calcium is known by and large for its role in build and maintaining impregnable bones and teeth, but it is besides required for proper officiate of the center, muscles and anxious system, ” Peeke says.

The goal is to consume 1,200 milligrams daily for men and women, but intake, Peeke continues, is an issue for men and women because of two things :

  • Consuming enough calcium can be a problem for people who are lactose intolerant, a common problem as you age. 
  • Not having enough vitamin D in your body, which is necessary for you to absorb calcium (and also helps to boost immune function). “Research has shown that as you age, your access to sunlight as well as vitamin D-rich foods, topped by absorbing D less efficiently, all contribute to significantly below-normal levels of this all-important vitamin,” she says. 

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How to combat these two issues ? “ If you are lactose intolerant, eat leafy greens, such as collards, mustard, kale, and bok choy, ” Peeke says. “ You can besides try canned salmon ( with bones ) and sardines, equally well as bean curd that has been made with a calcium compound. ”

As for getting enough vitamin D, ask your doctor to test your vitamin D horizontal surface. The finish is to be within 50-70 nmol/L. If your D is moo, solutions include : eating D-rich foods ; getting that 15 minutes in the sun every day ; and taking a supplement recommended by your doctor of the church.

7. Broccoli and other leafy greens

Protecting your eyes is key as time goes on, peculiarly since many eye problems come with aging. Lutein, related to beta carotene and vitamin A, is a valuable food you need to optimize vision and prevent macular degeneration. And most people over 50 do n’t get enough of it. green leafy vegetables, along with grapes, oranges and egg yolks, are excellent sources of xanthophyll.

Other Eating Tips

aside from adding the foods we mentioned to your diet, Peeke suggests these general healthy-eating guidelines :

  • Decreasing saturated fats is important to prevent cardiovascular disease, so focus on healthy fats derived from nuts, lean meats, fish, low-fat dairy, olive oil and plant-based sources like avocados. 
  • Since metabolism slows with aging, it’s important to adjust how many calories you’re eating daily. Even if you’re active you need to do this. Generally, the range is 1,400-2,400 calories a day, with men having the larger number of calories. 
  • Eliminate or minimize refined, processed food and drinks such as cookies, chips, candies, cakes and pastries. These processed foods contribute to increased inflammation throughout the body, which then increases the risk for cancer, diabetes and heart disease.
  • Consider supplements and a multivitamin. “Supplements in general are important to seniors, but you need to discuss what you’re taking with your doctor,” Peeke says. “In addition to the supplements, a gender- and age-specific multivitamin is important as well.”

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