2023-12-17 07:10:01
Are you over 50 years old and want to follow a healthy and balanced diet? We know that you like to take care of yourself and feel young, so below we are going to propose a series of foods with exceptional nutritional qualities. Those known as superfoods, which will make you feel wonderful and take care of your well-being.
Why from a certain age Our metabolism slows down, muscle mass decreases, bones weaken and intestinal function slows down. Factors to take into account when feeding.
And nutritional needs change with age, so we must know what contributions we need in every moment. Therefore, pay attention and know the superfoods What you should eat once you are past quarantine (or the period from 40 to 49 years old).
So much for be in good health and how to prevent diseases age-related: reduce heart problems, control blood pressure, prevent diabetes, etc.
List of superfoods for over 50 years
Nuts
This group of foods is an excellent source of fiber, protein, minerals, vitamins and healthy fats (omega-3). They are also a good aperitif or refreshmenthealthy, appetizing, satisfying and that you can eat anywhere.
We’re talking regarding nuts, hazelnuts, almonds, chia or sunflower seeds, For example. Of course, without going overboard, a handful of nuts would be enough.
Green leafy vegetables
This type of vegetables is characterized by having an important source of minerals, vitamins and fiber, although it is worth highlighting the contribution of vitamin Kvery beneficial for bone health (prevent osteoporosis).
They are also healthy for the heart, strengthen muscles and, thanks to their antioxidants, help prevent dementia or Alzheimer’s.
Dark green leafy vegetables are spinach, arugula or kale, for example. Foods present in markets and small shops that should be part of your daily diet.
Legumes
Los chickpeas, beans or lentils They are a spectacular source of fiber, iron, vitamins and proteins, in addition to being foods with which to prepare a healthy and appetizing meal.
Berries
This superfood stands out for being rich in antioxidants which will protect cells from damage caused by the passage of time. A good source of fiber, low in fat and calories, making it an option to take into account.
Blueberries, blackberries, raspberries and strawberries These are some examples of berries, foods indicated and recommended at any age, but even more so if you have turned 50 or older.
Cottage cheese or curd cheese
We are faced with a variety of cheese low in calories and fat. They provide calcium, protein and vitamin D, so if you are a cheese lover, you already know which one is best for you, because it is also delicious.
Greek yogurt
Thanks to its probiotics, a type of beneficial bacteria, you will be able to maintain good intestinal health. In addition, this type of creamy yogurt has proteins and calcium with which the bones will be strengthened, preventing different bone diseases.
blue fish
This group of foods stands out for being a good source Omega-3 fatty acids, vitamin D and lean proteins. Nutritional contributions that will improve cardiovascular, joint and brain health.
Specifically, the trout, tuna and salmonare the types of fish that we recommend you consume to have a healthy diet.
Avocado
Considered the superfood par excellence, in addition to having a pleasant flavor, the avocado has a considerable amount of healthy fatsminerals, vitamins and fiber, essential nutrients for health.
Other natural superfoods
These are some of the superfoods recommended by the World Health Organization (WHO)but remember that you have to combine all types of foods, creating a diet that adjusts to your needs and demands depending on age.
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