Top Foods for People over 50 to Stay Healthy and Strong: Backed by Science

2023-11-28 15:29:00

Foods that you should be eating on a daily basis if you are over 50 and want to take good care of yourself

November 28, 2023, 16:29

Updated November 29, 2023, 08:58

Turning 50 is a canonical event that we should not take lightly. It has been proven that mental, physical health, muscles and bones begin to deteriorate at a faster rate. That is why we must take more precautions and better decisions. lifestyle. You can start with your diet, including these Key foods for people over 50 and backed by science.

Broccoli

This vegetable is a powerful anti-aging food and comes with many interesting properties for +50 diets. First of all, the broccoli is rich in solforatanea longevity enhancer that reduces oxidative stress and that a GeroScience study endorses as a beneficial anti-inflammatory for the respiratory and digestive system.

And 2023 Comprehensive Broccoli Analysis claims to protect against premature aging. The reason is that this vegetable is rich in vitamins C, K and A, which take care of the immune system and promote collagen production, so that the passage of time does not reflect on the skin. They also take care of vision and prevent ocular degeneration.

Additionally, broccoli is rich in potassium, iron and calcium. All of them essential elements for keep bones strong and prevent osteoporosis. It also reduces cholesterol and the risk of cardiovascular and chronic diseases, the kind that begin to be more noticeable as we age.

Foods rich in vitamin B12: meat, fish, eggs, dairy products and cereals

Los experts from the United States Office of Disease Prevention and Health Promotion affirm that With age, the absorption of vitamin B12 is reduced and it is important to supply it. with a proper diet. What foods are rich in this component? Meats, fish, eggs, dairy products and cereals (preferably whole grains).

The lack of vitamin B12 is not to be taken lightly. An analysis studied the effects of this deficiency and speaks of irreversible loss of neuronal functionsalterations in metabolism, cognitive capacity and increase in bone and cardiovascular diseases.

Inside the fish, doctors recommend much the salmon. It is rich in Omega 3, which helps reduce cholesterol levels, control blood pressure and improve memory.

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Legumes: beans, lentils and peas

A diet high in protein prevents the loss of muscle mass. This protein is present in a multitude of foods, such as meat, some fish, eggs or dairy products mentioned in the previous paragraph. But the experts mentioned above remember that the legumes are great sources of protein which, in addition, also provide calcium, vitamin D and fiber.

Chilli Peppers

There is a false belief that hot peppers can cause ulcers. But this 2015 study He denies this and states, on the contrary, that they take care of gastrointestinal health. This is due to the presence of capsaicin in this foodthe component that gives them the touch spicy and it stimulates blood flow in the stomach.

These studies focusing on capsaicin suggest that it helps slow the progression of diabetes, liver disease, hypertension, obesity, and cardiac hypertrophy. Besides, other investigations affirm that red pepper has three times more vitamin C than oranges.

green tea

Several epidemiological studies and clinical trials show that green tea could reduce the risk of chronic diseases, reduce blood pressure and the risk of cardiac arrest. Furthermore, they suggest that it can prevent degenerative diseases such as Parkinson’s or Alzheimer’s. However, these analyzes have mostly been carried out in animals and little scientific confirmation has been carried out in the case of humans.

Photos | Maarten van den Heuvel, Malidate Van, Anna Nekrashevich via Pexels.

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