There is a popular saying that life begins after 50. Personally, I perceive the statement as being open-ended, in the sense that your life can actually begin after your golden jubilee and life can also gravitate towards ending depending on the lifestyle choices made at this crucial point in life. Naturally once you exceed 50 years of age, a lot of changes start taking place in you, anatomically, physiologically, and psychologically, which sums up your overall well-being.
Maintaining your overall well-being after 50 should be prioritized, so that you can have, hitch-free, and peaceful golden years and can even help you reach 90 years or more. One of the most important factors that play a vital role in determining your well-being after 50 is your diet. The importance of food cannot be overemphasized when it comes to living a healthy lifestyle even before 50. Yes, it is no longer news that an unhealthy diet leads to a lot of health complications later in life, thus it is paramount to undo the mistakes made in the earlier years of life after 50. It is never too late to start eating healthy. Hence, you need to consider the food for health after 50, which would be highlighted and discussed in this article
1. Water Melon
According to reports of numerous research, watermelon has been reported to be a very effective immunity booster, being that it is highly rich in vitamin A, C, B6, and Magnesium. It also act as an antioxidant, hence it prevents damage to cells due to free radical, being that old age comes with susceptibility to diseases. It also helps hydrate the skin being that it contains 92% of water, it prevents rapid wrinkling of the skin, thus helps slows down the aging process, it is also a source of energy with 6% of sugar, just the right amount needed to energize old folks while preventing or managing diabetes. Furthermore, watermelon is heart-friendly watermelon and protective. It is also the best snack for sunny and hot days. So you need to add water melon to your list of food for health after 50 henceforth, so you can keep watermelon can help keep your skin tight and firm while preventing diseases also.
2. Diary products
It is universally accepted that dairy products such as milk, cheese, and so on are a rich source of calcium and vitamin D, which are important for bone development in children. It has been reported that mineral density in bone decreases as one goes beyond 50 years, hence chances of developing osteoporosis increase, and demand for calcium increases, especially amongst women over 50. Thus adding skimmed milk which is low in saturated fat is one of the best-recommended options for over 50 folks to get their calcium and vitamin D while avoiding cholesterol build-up, low fat yogurt could also be an excellent choice to shake things up a bit.
Another important food for health after 50 is Egg, which is a rich source of protein, and it is an excellent choice of food to prevent muscle mass loss that comes with old age, especially among men. Academy of nutrition, Virginia, U.S. also reports that egg reduces the chances of developing macular degeneration, which is an eye problem that can lead to blindness amongst other eye problems accompanied by old age. A boiled egg is the most suitable choice to prevent fat accumulation and susceptibility to heart conditions. Egg also helps promote the development of lean muscle, thereby keeping obesity at bay.
Potato is rich in potassium, magnesium, vitamin A and C, they act as antioxidants and anti-inflammatory, which help to slow down the aging process. Potatoes are a complex carbohydrate and also have about 5g of fiber which aids digestion, stabilizes blood sugar, and also boosts immunity. A recent study has reported that food rich in potassium limits the chances of stroke in folks above 50. organization And guess what? You can obtain about 900mg of potassium from just one potato. World health organization(WHO) also reports that potato lowers blood pressure.
Beans are personally my favorite food because it is a very healthy source of protein, being that it is from plants, it is also the major protein source vegetarian rely upon and it has proved effective over the years in maintaining healthy muscle mass. A recent study reported that beans help in lowering blood pressure helps keep the heart healthy and also keeps diabetes at bay by lowering blood sugar level. Beans help reduce cholesterol due to their low-calorie content. Food for health after 50 keeps getting more interesting, isn’t it?
6. Whole grains
Whole grains are rich in dietary fiber, manganese, magnesium, selenium, vitamin B, iron, and phosphorus. It prevents heart diseases, cancer, and type 2 diabetes and aids digestion. Examples of whole grains are Brown rice, Buckwheat, Bulgur, Oatmeal, Millet, Popcorn, Whole-wheat bread, pasta, or crackers.
7. Lemon and lime
Lemon and lime are your one multivitamin fruit for all the major minerals and vitamins needed by the body, just a squeeze contains electrolytes, sodium, potassium, calcium, vitamin c and magnesium, it is your minerals and vitamins booster. Squeeze into the water and nourish your body with all the needed minerals.
8. Avocados and bananas Smoothie
Smoothie is one of the trendy ways of infusing fruits into the diet in a fun way and it is easily digested.
Avocados and bananas are rich in potassium, and a blend of these two can make a nutritious smoothie, Avocados are filled with mono-saturated fat, which is healthy for the heart because it helps keep cholesterol levels in check, banana also acts as an anti-inflammatory, a blend of these two guarantees a healthy body weight and heart. They also lower the chances of stroke and heart diseases which are accompanied by old age.
9. Seafood is awesome
Particularly, I prefer seafood to poultry because it is rich in omega 3 fatty acids, vitamin A, B12, D, and Iron, which are good for the skin, the brain, and the heart. regularly intake of seafood such as tuna, salmon, sardines, and so on helps lower the chances of death by chronic disease, and blood pressure and also promotes sight vision, being that old age increases the chances of eye conditions. seafood also protects the heart. Nuts and seeds also perform similar functions as seafood because it is also rich in omega 3 fatty acids, but seafood is more nutritious
10. Cinnamon and Turmeric.
Tasting ability decreases with aging, so it is recommended to try medicinal spices such as cinnamon and turmeric. Cinnamon has been reported to control blood sugar and increases body response to insulin, hence keeping type 2 diabetes at bay. Turmeric on the other hand has been shown to reduce joint inflammation and arthritis in women above 50. Both turmeric and cinnamon are an anti-inflammatory and antimicrobial agent, hence an important food for health after 50. Remember to ditch salt because of its high sodium content, which may increase the chances of high blood pressure. Instead try other spices like cinnamon, turmeric, garlic, etc.
11. Green Leafy vegetables
Do you want to slow down the decline of the cognitive ability which is part of old age baggage? Then make green leafy vegetables your friend. Green leafy vegetables contain vitamin A, C, and K which act as antioxidants and helps keep your brain functioning effectively. Spinach, kale, lettuce, cabbage, and all forms of greens are important food for health after 50.
Water is the most actually one of the most important factors on this list. Even though you may say it’s not food but it is more important than food. Old age comes with weakness and dehydration, so it is important to stay hydrated so as to maintain a healthy living, it also protects your spine and tissues and regulates body temperature. 8-9 glass of water intake is recommended daily. Water also nourishes the skin, so if you want healthy skin even after 50, you must keep an eye on water intake.
1. Avoid starving yourself, when feeling hungry as old age is accompanied by weakness and you need to boost your energy
2. Avoid alcohol and smoking to avoid health complications due to high susceptibility to diseases at this age.
3. Avoid Sodas and sugary drinks to avoid high blood pressure and diabetes, also avoid canned food due to its high sodium content and poses a risk of high blood pressure.
4. Sleep is important for the rejuvenation of your weak cells and brain.
5. Exercise daily to keep the heart active and keep obesity at bay. There is a routine suitable for every age, a simple walk can do your body a lot of good.
Conclusively, the list of food for health after 50 is inexhaustible, but we have covered the most important and most accessible ones. Now old age doesn’t have to be boring, you can eat varieties of food and still stay healthy. In case you have any questions or contributions Lifestyle. Leave a comment below.
Author: Peter Deerock