Age does not come alone and as time progresses, the body undergoes many changes, both aesthetically and in its functioning. For this reason, adopting healthy lifestyle habits is of utmost importance to reach old age in perfect condition.
For example, from the age of 50 people are advised to increase their intake of certain nutrients, which are essential for good health. according to the portal better with healthAfter that age “a series of important changes occur in the body that can determine the functioning of many vital organs.”
In this sense, to reduce the risk of suffering certain pathologies, Healthy diet becomes an important ally, Of course, each person’s needs differ based on their characteristics, so it is advised to consult a health professional to design an eating plan best suited for each individual.
However, in general, there are some nutrients that deserve more attention during this stage of life. Here are some of them:
This mineral is essential for maintaining good bone health. Consuming this nutrient has been shown to be effective in preventing fractures, which may become more frequent during aging.
as he keeps better with health, Calcium is more important for women than men. The explanation is linked to menopause, as this in turn increases the risk of developing osteoporosis due to hormonal changes.
However, along with calcium, the consumption of vitamin D is also important, since this substance participates in the absorption of calcium at the intestinal level and allows it to reach the bone tissue to strengthen it.
It is also important to increase the intake of vitamin B12 from the age of 50, as its deficiency can lead to pathologies such as anemia. To ensure that vitamin B12 requirements are met, better with health Suggests the inclusion of foods of animal origin in the diet.
In line with animal-based foods, protein is another important nutrient after age 50. Of course, vegetables and nuts are also sources of protein, so there’s no excuse to go without them.
Here are some recommended foods to meet nutritional needs after the age of 50 for both men and women:
- meat and fish: They contain high-quality proteins and essential micronutrients, such as iron, capable of avoiding the condition of anemia.
- eggsThey provide protein, fat and vitamin D.
- green leafy vegetablesPhytonutrients and Vitamin C are essential substances to ensure the proper functioning of physiological reactions.
Two foods to increase good cholesterol
According to Mayo ClinicHDL cholesterol (also known as good cholesterol) participates in the elimination of harmful cholesterol whose function is “collects excess cholesterol in the blood and carries it back to the liver, where it is broken down and removed from the body“, need.
Therefore, the Science and Health Unit argues that combining non-smoking with a healthy eating plan, Reduce risk factors for heart attack and affect the increase in this type of substance.
Also consume oats, sunflower seeds and avocados, which have the ability to raise HDL cholesterol, he says. your health. However, before including them in a balanced diet, it is advised to consult a nutritionist or health professional.
It is one of the most complete grains known because it is a source of nutrients and many vitamins that benefit the body. According to health portal your healthOats can control blood sugar levels and strengthen the immune system, for example.
Among the post-consumption benefits, it may contribute to weight loss, which, being a fiber-rich food, induces satiety by reducing appetite. except, Having antioxidant effects, it helps with blood flow, combating problems like high blood pressure.
The fiber that makes it up (beta-glucan) has the ability to absorb fat, raising HDL but lowering LDL, making stroke less likely, the site says.
According to an article published by Harvard Health Publications, According to Harvard Medical School, avocado is full of nutrients that contribute to heart health. But in his latest study he maintains that consuming at least Two servings of avocados a week can reduce the incidence of heart disease.
This was confirmed by co-authors of the said research, Dr. Frank Hu, Harvard TH Chan School of Public Health’s Frederick J. Stare Professor, who specifies that the healthy fats in this food contribute to the health of the cardiovascular system. The article suggests that avocado can replace products such as butter and cheese.
On the other hand, the mentioned health site assures that it prevents the accumulation of LDL cholesterol, protecting the heart.