Having reached 50 years, the body begins to pass through natural changes in age, which affect metabolism, immunity and cardiovascular system. That is why food plays a decisive role in maintaining health and energy.
Properly selected products can not only improve your well, but also help to avoid many chronic diseases. Eatthis.com gathered nutritionists about the most useful products that should be included in the diet after 50.
“This is a period of life when you should be especially attentive to your health. Your body changes, and these changes require the correction of lifestyle, in particular, nutrition, ”said nutritionist Lauren Harris-Pinkus.
Avocado
This “superfluid” remains relevant at any age, but with age its benefit only increases.
“Avocado contains fiber, antioxidants and healthy fats, which not only support internal health, but also improve the appearance of the skin,” says nutritionist Laura Burak.
Olive oil
You can increase life expectancy even in adulthood – and one of the ways is the regular use of olive oil.
“This is the basis of the Mediterranean diet, and studies show that it contributes to longing in blue areas – in regions where people live the longest. Oil is rich in mononasyatized fats and antioxidants, which reduce inflammatory processes and protect against chronic diseases, ”Burak explains.
Wild salmon
This fish is a real treasure of healthy fats. This helps reduce inflammation and supports the heart.
“Wild salmon contains high omega-3 fatty acids, which can probably slow down the aging process, reducing the risk of heart disease and dementia,” Burak notes.
Cherberry
Another nutritious “star” after 50 is blueberries. According to nutritionist Jamie Feit, there are many vitamins, fiber and antioxidants in blueberries. This helps to stabilize sugar and cholesterol, and also gives a feeling of satiety for a long time.
Brazilian nuts
Although this nutty appetizer seems delightful, in fact, it is a source of Selena – an important mineral.
“Selenium provides the body with antioxidants, reducing inflammation and maintenance of immunity. And after 50 years, it becomes especially relevant, because the protective functions of the body are weakening, ”says Fat.
Flax seeds
The flying seed is a source of numerous benefits for health. This helps to reduce blood pressure and cholesterol, and also has antitumor properties.
“Flax seeds contain omega-3 fatty acids that are useful for the skin, joints, bones and even improve mood,” Fat notes.
Walnuts
These nuts not only reduce “bad” LDL cholesterol, but also have a positive effect on brain activity.
The nutritionist Elizabeth Ward explains: “The study proved that people who consumed 5 servings of walnuts per week (about 140 grams) had 14% less than the total risk of death and 25% lower risk of cardiovascular diseases. Their expected life expectancy has been more than a year. ”
Beans
Beans are a real super -product for adulthood. “It contains both soluble and insoluble fibers, potassium, vegetable protein, as well as copper, phosphorus, manganese and magnesium feeders, which many people do not have enough in the diet,” says Harris-Pinkus.
Oatmeal
This product does not lose its relevance over the years. He extinguishes hunger well and had advantages to the heart.
“Oatmeal contains a beta-glucan-and-soluble tissue that helps to remove cholesterol, regulates blood sugar and supports a healthy intestinal microbiote. In addition, oats have antioxidants that fight inflammation, ”Pinkus explains.
Earlier, OBOZ.UA said which salad is good for health.
Source: Obozrevatel
I’m a journalist who covers health care news. I’ve been working in the news industry for more than 6 years. I have experience writing for print, online, and television. My work has been published by various news websites and magazines.
