Stock up on these nutrients when you’re over 50 to stay fit.

Here is the right diet to adopt when you are approaching fifty! The details !

Your body changes with age. That said, your diet needs to change too. You are what you eat, right?

For women over 50, eating the right foods becomes even more important to avoid health problems. Without further ado, discover in the following lines all the inflammations you need to know about it!

Diet: Osteoporosis

L’osteoporosis receives a lot of attention. And most older women know that the risk of developing this bone disease increases with age. In fact, one in three women over the age of 50 is at risk of a bone fracture caused by osteoporosis. In addition, it also affects men, but not at such high rates! The only way to remedy this is to change the diet! We absorb less calcium in getting older.

And some women’s ability to tolerate dairy also declines with age. However, it is a diet that has the best sources of calcium. Also, dark leafy vegetables and calcium-enriched orange juice are other good sources. Women over 50 need 1,200 milligrams of calcium per day. So use the Nutrition Facts label on food products to monitor your intake.

Older women tend to sit longer and exercise less. Yet it worsens a natural aging process called sarcopenia. That is, the loss of muscle mass. By the time they approach 80, they may have lost up to half of their skeletal muscle mass. Eating enough of a high-protein diet reduces the impact of this muscle wasting!

Healthy foods herbal that don’t include meat can still provide plenty of protein. But only if you make wise choices. That said, it is recommended to choose more soy, quinoa and eggs. But also dairy products, nuts, seeds and beans!

Vitamin B12 and D

Are you one of those who often sprinkles a little salt on your dishes every time they are on the dining table? Well, it’s time to cut that habit. High consumption of high sodium diets may increase risk of stroke and hypertension. Thus, for the elderly, it is best to limit their sodium intake to 1,500 mg per day. Instead of salt, you can use other herbs and spices to flavor your food.

Aging also has a negative effect on brain function. Memory loss and lack of concentration are problems often seen in people over 50. For a optimal brain function, it is essential to add vitamin B12 to your diet. B12 is mainly present in the food products ofanimal origin. But if you are a vegetarian, you can opt for supplements.

Our body does not need this nutrient in large quantities. Vitamin B12 can be stored in the body for years. The recommended daily intake for women over 50 is 2.4 micrograms per day.

Vitamin D deficiency is common in people of all age groups. Even though sunlight, the greatest source of vitamin D, is present in abundance. This nutrient also plays a central role in many internal functions of the body. It is therefore essential for women over 50. A diet rich in Vitamin D can help prevent heart disease. Like osteoporosis, diabetes, cancer and weight gain. !

Food: Fiber!

Type 2 diabetes is a common disease in people aged 50 and over. The dietary fiber are beneficial for slowing the release of sugar into the blood. This lowers and stabilizes blood sugar. These nutrients are also important for digestion, lowering cholesterol and maintaining a healthy weight. Moreover, a diet rich in fiber also promotes the regularity of intestinal transit.

Additionally, men 51 and older are recommended to consume 28 grams of dietary fiber each day. While women aged 51 and over are encouraged to consume 22.4 grams. Plant-based foods (beans, vegetables, fruits, nuts, and whole grains) are the best source of fiber. By the way, they tend to be nutrient dense as well!

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