People aged over 50 are being urged to add five essential foods to their weekly shopping list to help combat the signs of aging. Research indicates that improving nutrition during mid-life can lead to enhanced physical activity in later years. However, a 2020 study from the University of Sheffield revealed that half of older adults do not consume enough protein, which can lead to nutrient deficiencies and an increased risk of muscle decline. Therefore, it is crucial for individuals over 50 to incorporate more nutrient-dense foods into their diets.
nutritionist Sam Rice highlights five foods that can significantly benefit those in middle age:
- Eggs: A rich source of protein, eggs contain all nine essential amino acids required for muscle maintenance. Studies have shown that egg consumption is associated with reduced cognitive decline and a lower risk of developing dementia, thanks to nutrients like choline and omega-3 fatty acids.
- Sardines: Packed with omega-3 fatty acids and vitamin D, sardines promote heart health and can reduce the risk of Alzheimer’s disease. The bones in sardines provide a calcium-rich boost for maintaining bone strength, combating conditions like osteoporosis.
- Tomatoes: Known for their benefits to prostate health, tomatoes contain lycopene, particularly when cooked or canned. Increased tomato consumption has been associated with a lowered risk of prostate cancer.
- Kale: Often labeled a superfood, kale is loaded with vitamins and nutrients crucial for bone health. A 50g serving of kale provides all the daily vitamin K needed, along with other essential vitamins and antioxidants.
- Beans: With a variety of types available, beans are rich in protein, fiber, and essential nutrients. They are vital for heart health, particularly as heart disease is prevalent among older adults.
Incorporating these foods into a regular diet can help mitigate aging effects and enhance overall health in the vital years ahead.
Source: Surrey Live
