Although human aging is inevitable, understanding the nutritional needs of the body, and focusing on some elements, allows those in the “middle-age” stage to continue living in a very active manner and appear in their best condition, as nutrition experts stress the need to be They are more selective when choosing the foods they eat, and making sure they get enough nutritional values.
Risk of “nutritional weakness”
Dr. Muhammad Rahal, a public health physician, said in an interview with Sky News Arabia that the results of a scientific review titled “Healthy Eating as You Age” was conducted by the National Library of Medicine in America (NLM), which is considered the largest medical library. In the world, it confirmed that individuals, as they age, become at risk of developing “nutritional weakness,” which may negatively affect the number of healthy active years they can live, and raise their level of infection with some diseases, pointing out that the results of the review showed that Extending the years of healthy activity can happen if those aged fifty years and over rely on a diet that includes foods that the body needs at that age.
According to Rahal, accumulated research has shown a decline in the human body’s ability in middle age to absorb vitamins and minerals such as calcium, magnesium, potassium, vitamins B-6, B-12, D, and E, dietary fiber, and carotenoids, and from here comes the necessity of individuals’ commitment. Those aged 50 years and over, with nutritional recommendations that provide them with minerals and vitamins, can help them prevent “nutritional weakness,” and age-related diseases, including cognitive decline and dementia, deficiency muscular dystrophy, weakened immunity, cardiovascular disease, and diabetes. .
The best types of foods for middle age
For her part, nutritionist Hadeel Bou Saeed said in an interview with Sky News Arabia that the most prominent foods that help middle-aged people avoid diseases, prevent health problems associated with aging, and charge the body with energy are:
- Fish because they are rich in phosphorus and omega-3 fatty acids, as new scientific evidence confirms that eating cold-sea fish (such as salmon and tuna) or other sources of omega-3 fatty acids can maintain brain health and improve cognitive function in middle age.
- Non-fat red meat, which helps maintain muscle by increasing the rate of protein synthesis in the muscles.
- Milk, yogurt, cheese, or broccoli, almonds and sesame, in order to obtain a sufficient amount of calcium to prevent osteoporosis and bone fractures.
- Whole wheat and oats, being foods rich in fiber, reduce the risk of heart disease, stroke, and diabetes. A recent study also showed that those who eat foods rich in fiber are less likely to suffer from knee pain and roughness resulting from aging.
- Dark leafy vegetables rich in antioxidants, such as kale, spinach, broccoli, and starchy vegetables such as carrots. These nutrients are rich in vitamins and minerals such as beta-carotene and lutein, which are elements the body needs in middle age.
- Beans, eggs, nuts, blackberries, and avocados, which are foods that contain many vitamins, in addition to omega-3 acids, which help improve concentration and reduce the risk of developing Alzheimer’s disease in the next stages of life, as the results of a recent scientific study showed that the presence of a small amount of omega-3 -3 In red blood cells, it improves brain structure, cognitive function, memory, and mental alertness with age.
2023-12-18 07:47:22
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