The diet of people over 50, according to many experts, should contain foods and nutrients necessary to maintain healthy bones and brain. It is recommended to include in the diet:
With age, bone density is declining, and people are increasingly faced with falls and fractures. Almost every third woman after 50 experiences bone fractures as a result of falls or even minor bruises. To maintain healthy bones, calcium-rich foods such as dairy and sour-milk products (including cheese and cottage cheese), dark green leafy vegetables, beans and lentils, nuts, and dried figs must be included in the diet.
Vitamin D is also essential for maintaining healthy bones, and studies show that adults with low levels of this vitamin have a twice as high risk of sudden death.
Sources of vitamin D are eggs (yolks), mushrooms, butter, cheese, cottage cheese, seafood and fish oil.
Omega 3 fatty acids
These substances are very important for health: they support vision and the brain, improve the condition of hair and skin, are useful for blood circulation and the prevention of cardiovascular and oncological diseases. Moreover, it is believed that they prevent depression and reduce the level of inflammation in the body.
Sources of omega-3 fatty acids can be fatty fish, flaxseed, and walnuts.
Probiotics help strengthen the immune system, lower the level of 'bad' cholesterol, they also protect against gum disease, as well as from gaining excess weight, which becomes an urgent problem after 50 years.
Sources of probiotics are kefir, Greek yogurt, kimchi and sauerkraut.
Magnesium-rich foods help maintain muscle, nervous system, stable heart rate, and a healthy immune system. It reduces risk of stroke, improves mechanisms for regulating blood glucose levels, and normalizes blood pressure.
Sources of magnesium are leafy green vegetables, legumes, nuts, seeds, whole grains, pumpkin, bananas, and dark chocolate.
The presence of a sufficient amount of fiber in the diet supports the health of the intestinal microflora and serves as a preventive measure for overweight and obesity.
Sources of fiber: fruits, vegetables, beans, lentils, nuts, whole grains, bran.