With age, people over the age of fifty have an increased need for vitamin D due to a decrease in the skin’s ability to produce it and some loss of the ability to absorb certain nutrients such as calcium andVitamin B12Some medications can interfere with the absorption or use of some nutrients, and this is a problem for zinc, as deficiency is common in the elderly. In the next few lines, we will provide some advice. for a diet After turning fifty, according to what was published by the site “eat this”.
1 Follow a diet rich in fruits and vegetables:
As we age, we still need the same essential nutrients and vitamins that you did 50 years ago. It would be best to build a weight loss diet around fruits and vegetables because they are high in fiber and water, which aid in weight loss..
2 Make sure you get enough vitamin B12:
The National Institutes of Health recommends that adults get 2.4 micrograms of vitamin B12 daily. As you age, your risk of developing a vitamin B12 deficiency increases..
Vitamin B12 deficiency can lead to changes in mood, memory and cognition. To prevent vitamin B12 deficiency, older adults who do not regularly eat a vitamin B12-rich diet should take a vitamin B12-containing supplement. Fortified foods such as plant milks and cereals are considered Nutritional yeast is a good source of B12 for the elderly .
3 Consume protein regularly
According to one study, adults between the ages of 52 and 75 build muscle best after eating 1.5 grams of protein per kilogram of body weight each day. Nutrition experts recommend eating between 1.2-1 .7 grams per kilogram of body weight..
4 Reduce your intake of refined carbohydrates
It’s time to cut down on the amount of refined carbohydrates you eat. One of the biggest problems facing adults over the age of 50 is insulin resistance. Insulin resistance can be reduced by limiting certain types of carbohydrates, which are the body’s main source of energy. Replacing refined carbohydrates (like white bread, white pasta, and white rice) and added sugars alongside whole grain products, fruits, and vegetables can help control blood sugar, improve blood lipid levels, and help you lose weight. .
5 Get plenty of fiber
Fiber can help promote healthy digestion, manage blood sugar and reduce cholesterol levels. To get more fiber, include adding beans, peas, lentils or berries to your diet, all of which have eight grams of fiber per cup . Yogurt or green salad with raspberries for a colorful flavor.
6 Drink water
Keep drinking water. Older adults tend to drink less fluids, which puts them at a higher risk of dehydration. Research indicates that 20-30% of older adults are dehydrated. The most common causes are a reduced sense of thirst and a reduced appetite. .
7 Make sure you get enough calcium
Calcium needs increase with advancing age, daily calcium recommendations are 1,000 milligrams for adults aged 19 to 50, rising to 1,200 milligrams for women over 51 and men over age 71 (menopause is the determining factor for the difference between men) and older women).
Seniors who are not getting enough calcium from their diets should consider taking a calcium supplement that is balanced with calcium “aid” nutrients including vitamin D3, vitamin K2, and magnesium..
8 Get enough potassium
When people think of maintaining a healthy blood pressure level, many think of salt. While sodium is important, potassium is needed to reduce the effect of high sodium intake on blood pressure levels. Not many people take any at all. enough, in addition to bananas. Spinach, mushrooms and sweet potatoes are other good sources of potassium to add to the diet .
