LENGKONG, AYOBANDUNG.COM — When you reach the age of 50, paying attention to food intake is certainly very important to support your health. Then what should be consumed?
According to geriatrician Marie Bernard, older adults need to eat more fruits and vegetables, eat lean meats and avoid saturated fat and sugar. To be clear, here are seven superfoods that contain many important nutrients for people aged 50 and over, as reported on the AARP page, Sunday, June 6, 2021.
1. Since
Berries provide complete nutrition for people over 50 years old because they are rich in fiber, vitamin C, and anti-inflammatory. Registered nutritionist Nancy Farrell Allen says fiber helps regulate your weight and protects against diseases such as diabetes, heart disease and cancer. Men aged 51 years and over are recommended to consume 30 grams a day, while women aged 50 years and over are recommended to consume 21 grams a day.
Berries also seem to be good for the brain as we age. Berries contain powerful antioxidants that can improve motor skills and short-term memory. A study from Tufts University, looked at the diets of 2,800 people aged 50 years for 20 years and found that those who had a low intake of flavonoid-rich foods such as berries, apples and tea were two to four times more likely to develop dementia.
2. Dark green leafy vegetables
Green leafy vegetables such as kale, broccoli, and spinach can help improve muscle function and keep your heart healthy. A Danish study looked at 50,000 people over a 23-year period and found that those who regularly ate green leafy vegetables had a 12 to 26 percent lower risk of heart disease.
3. Seafood
Fish like salmon and tuna are sources of lean protein, which older people need to maintain or regain muscle. Bernard recommends consuming five to six ounces of protein each day, whether it’s seafood, poultry, nuts, seeds, soy products, or lean meats.
Fish is also a great source of vitamin B12, an omega-3 fatty acid. Eating two to three servings of seafood a week, can help reduce the risk of death from mass chronic diseases by about 17 percent.
4. Nuts and seeds
All nuts are not created equal, but they are all good for those of you over 50. Nuts and seeds are important sources of healthy fats. Walnuts, flax flour, and chia seeds all contain the omega-3 fat ALA, which is converted to the omega-3 fatty acids EPA and DHA. Regular intake of omega-3 fats will help protect brain performance.
5. Cottage cheese
Cottage cheese is a great source of whey protein which helps stimulate muscle protein synthesis. Cottage cheese is high in calcium and vitamin D, which are important for bone density.
6. Peas
Peas can help reduce cholesterol, because they are rich in fiber and protein and low in calories. It is also rich in iron, potassium and magnesium.
7. Air
Drinking enough water is important to keep your body hydrated. As a person ages, a person does not have a good thirst mechanism. Bernard points out, consuming enough water can help counter the effects of decreasing bowel function with age.
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