As you age, your nutritional requirements require some modifications. The diet of a younger person is more attuned to growth, development, and maintenance.
However, when you turn fifty, you should modify your diet to accommodate foods that prevent diseases and help you stay healthy and active. The body’s metabolism rate naturally reduces when you age, and so does its ability to efficiently utilize its fuel sources.
As you draw nearer to age fifty, it’s best to increase your intake of fiber-rich foods. Your body will thank you because this dietary modification improves your gastrointestinal health. Gastrointestinal function slows down because of aging, but foods like pineapples, wheat, green peas, lentils, oats, and vegetables revitalize them.
They reduce cholesterol levels and gastrointestinal inflammation and supply energy-rich carbohydrates. Twenty-five to thirty grams should suffice daily.
Foods rich in B12
Vitamin B12 is found in dairy and its products, and this micronutrient is essential for some metabolic processes. It also improves the health of the nervous system, among other benefits. However, it may become challenging for your body to absorb this vitamin from food when you’re above fifty.
If you take antacids regularly, vitamin B12 absorption from food may be difficult. So, increase your intake of vitamin-B12 fortified foods like whole-grain cereals, low-fat milk, yogurt, chicken, liver, and eggs.
You can also consider supplements for this vital nutrient.
Turmeric and cinnamon
Aging also affects the taste buds, so you may experiment with various spices to improve your meals. Turmeric and cinnamon are effective options that also improve the health of people above fifty.
Turmeric boosts the immune system, prevents arthritis, and decreases joint inflammation. It also prevents joint inflammation and reduces your risk of some cancers.
Cinnamon also offers anti-inflammatory and anti-microbial benefits. It improves your body’s insulin sensitivity, reduces blood sugar levels, and controls cholesterol in diabetic patients.
Your water intake shouldn’t reduce as you age; if anything, you need it to improve your skin’s elasticity, combat the effects of free radicals, and ultimately regulate metabolic functions.
The older you get, the less you may crave water. But don’t give in to this – drink at least nine cups daily or more if you live in a hotter clime.
Foods high in potassium are also recommended for women above fifty. It helps you lower your risk of heart disease or stroke.
Potassium-rich foods also regulate water retention, improve the functions of the nervous system, reduce blood pressure, fight kidney stones, and prevent osteoporosis in postmenopausal women.
White potatoes, yams, bananas, salmon, spinach, and avocado are also excellent sources of potassium.
Leafy green veggies are packed with vitamins E and C, lutein, and beta-carotene, and these substances help with eyesight. They also reduce the effects of age-related eye conditions like glaucoma and cataracts.
These foods also protect your brain and memory, lower blood pressure, and reduce the risk of some cancers. Healthy skin, better lungs, improved immunity, and bone health are other benefits of leafy green vegetables to women above fifty.