Over-50s are being encouraged to incorporate five specific foods into their weekly grocery hauls to help fight the signs of ageing. A recent study discovered that healthier eating habits in middle age could enhance physical activity in later life. However, a 2020 study from the University of Sheffield revealed that half of older adults were not consuming sufficient protein. This deficiency can lead to a loss of vital nutrients and an increased risk of muscle deterioration. Therefore, those over 50 should focus on nutrient-rich foods to combat these changes.
Health expert and nutritionist Sam Rice recommends foods rich in healthy fats, lean protein, fibre, and key micronutrients such as vitamins B, D, and calcium. Here are the five foods to include in your mid-life diet:
1. Eggs
Eggs are a great source of protein, crucial for maintaining muscle mass, and they contain all nine essential amino acids needed for optimal body function. A recent study linked egg consumption in women to a slower cognitive decline, while both men and women over 55 reported improved memory after eating eggs. The Rush Memory and Aging Project found that eggs, due to their choline, omega-3 fatty acids, and lutein content, were associated with a lower risk of dementia.
2. Sardines
Sardines are packed with omega-3 fatty acids, vital in combating cognitive decline. They also provide vitamin D, which plays a role in lowering the risk of Alzheimer’s disease. You can consume sardines whole, bones included, to benefit from their calcium content and support lifelong bone strength, potentially warding off osteoporosis.
3. Tomatoes
Tomatoes have been shown to benefit prostate health. A 2016 study highlighted that increased tomato consumption could lead to a lower risk of prostate cancer. Nutritionists recommend a Mediterranean diet rich in fruits and vegetables, including tomatoes, to enhance overall prostate well-being. Tomatoes contain lycopene, a powerful anti-cancer compound, especially concentrated when cooked or preserved.
4. Kale
Kale is particularly beneficial for maintaining strong bones, with a serving providing the recommended daily intake of vitamin K. This nutrient supports cardiovascular health and is low in calories. Other leafy greens like broccoli, spinach, and cabbage also offer similar benefits, making them excellent dietary additions.
5. Beans
Incorporating a variety of beans can positively impact heart health. Beans are a good source of protein, dietary fibre, vitamins, and minerals. As heart disease is a leading cause of death in older adults, maintaining a healthy diet becomes crucial. A high-fibre diet is extremely beneficial for heart health, making beans like haricot and pinto particularly valuable both nutritionally and economically.
In conclusion, prioritizing these five foods can lead to improved health outcomes for individuals over 50, helping to combat the effects of ageing and enhance overall well-being.
Source: Gloucestershire Live
