Good Lifestyle

Your food needs will not always be the same. In fact, according to a work published in theNational Academic Press Title "Nutritional Concerns for Aging Populations", point out that nutrient needs and the quality of the particular food are essential for anyone aging. As you get older, you can becomea little less active, yourMetabolism will slow downYour energy will decrease and there is always the risk of developing diseases. That's why it's important to focus on the quality of your diet as you get older, but what exactly does that mean? What would be considered the best foods to eat every day if you have more than 50 years?

We asked some registered dietitians to share with us some of the foods you should do a regular part of your routine. These foods can help strengthen your bones, yourimmune system, and even your muscles, giving your body all these nutrients he needs. Here are the foods they recommend and for even healthier tips, make sure you check out our list ofThe 7 healthiest foods to eat right now.

"While many people think aboutdairy products For young people, growing bones, it's just as important as later in life to help maintain bone mineral density, "saysAmy Goodson, MS, RD, CSSD, LD. "Women over the age of 50 have actually increased calcium needs for the rest of life. The recommendation is to consume three portions of dairy products per day. These foods are rich in calcium, vitamin D, B vitamins, selenium, zinc, high quality protein, and more! Making smoothies with milk, to have yogurt cribs for snacks and add cheese to a sandwich, an envelope or salad are all ways to enjoy your three portions of dairy. "

"As you get older, your risk of osteoporosis increases," saysLisa Young, PhD, RDN, author ofFinally full, finally thin. "Calcium-rich food like yogurt is a perfect calcium diet as well as vitamin D that helps calcium absorption. Yogurt is also rich in probiotics that helps promote the health of incidents."

For even more calcium, add thesePopular foods with more calcium than a glass of milk.

"With age, most individuals lose about 2 to 3% of a lean muscle mass of a decade," says Goodson. "This can lead to a reduction in force and a decrease in fundamental stability.In order toKeep your strong muscles, you have to exercise regularly and consume dailyhigh quality proteins Like skinny beef, poultry, fish, eggs and dairy. The goal is to include proteins in all your meals and snacks. "

"Protein timing is also essential", continues, "research suggests eating about 30 grams of protein at breakfast, lunch and dinner and sprinkle with snack Time, can help build and rebuild optimal muscular way. "

"As we get older, our body changes and many times begin to develop different needs," said Ricci-Lee Hotz, MS, RDN to the taste of health, LLC & Expert atTest.com. "One thing that the importance of the gains you aggregate becomes enough protein. If your diet is too low in protein and physical activity is not maintained, it can lead to sarcopenia, or muscle atrophy you get older. The consumption of skinny animal protein or vegetable origin the proteins based such as lean chicken, fish, turkey, as well as nuts, seeds, beans and tofu are some examples of large protein choices. "

here isThe best forms of lean protein that you can eat.

"Your risk of heart disease increases as you get older to add foodshelp reduce cholesterol are great, "says Young." Oats contains asoluble fiberCalled Beta-Glucan and consume at least 30 grams of fiber is a good bet. Oats offers additional benefits for the crowd of more than 50 years - they help maintain blood glucose and protect yourself, which is perfect for watching your weight. "

Try to make the oatnight with our51 healthy night oat recipes!

"Add Greens like curly cabbage, lettuce and spinach are superb foods to help keep your mind net and prevent the cognitive decline you age," says Young. "Greens contain antioxidants such as vitamin A and C, which can help delay the aging of your brain. To eatgreen leaves vegetables maintains net mental capabilities and these vegetables are also rich in vitamin K whichcan also be protective. "

"Sweet potatoes are a wonderful food to include at any age, but especially more than 50 years, "says Sarah Schlichter, MPH, RDN, owner ofNutrition for running andTummy bucket list. "Knowing that most Americans do not receive enough food fiber, soft potatoes are a complex carbohydrate with nearly 5 grams of fiber by potato. Fiber has been shown to help digestion, improve the health of incidents and the stabilization of blood sugar,Other healthy benefitsSweet potatoes are also rich in vitamins A and C, both useful for immunity, potassium, magnesium and a series of anti-inflammatory antioxidants, which cancounteract the aging process. "

here isA major effect of eating sweet potatoes, says dietitian.

"Blueberry Are a wonderful "cerebral food" for aging, "says Schlichter." Their blue shades are hung up, they are rich in polyphenols, which have been proven to help withDeclining memory related to age. Cognitive function is a matter of important concern during aging, then capitalize on mental health and "mental food" can make a big difference. Anthocyan and antioxidants in blueberries can also help reduce the risk of cardiovascular disease, type 2 diabetes and can help weight management. "

"OMEGA-3 fatty acids (Healthy unsaturated fats) have several advantages on health and aging in our diet, "says Schlichter."Salmon is a fantastic source of these healthy fats, linked to an improvement in cardiovascular health, a decrease in inflammation, a decrease in cholesterol, as well as provide nutrients such asVitamin A, Vitamin D, B12 and Iron. Salmon is also an excellent source of protein, which becomes more important than we get older. As we get older, we are more subject to the loss of muscle mass related to age, so eat enough protein, combined with proper resistance training, can help bone health as well asKeep muscle mass. "

RELATED:What is the difference between omega-3, -6 and -9? A registered dietitian explains

"One of the best foods to eat when you have more than 50 yearslinseed, says Thérèse Gentile, Mrs., RDN, CDN, owner ofComplete nutrition of the plate and a New York media representative for the New York State Academy and Dietetics. "Linen seeds are an excellent source of bothInsoluble and soluble fiber which helps keep the intestinal movements regular. Linen seeds are also a rich source of ALA, a plant-based omega-3 fatty acid that can help reduce the risk of attack and heart couples. This can be particularly important for post-menopausal women, because when estrogen drops, cholesterol levels are increasing, in particular LDL, or "bad" cholesterol ".

"Anyone over 50 should take a good amount ofFoods rich in antioxidants. Antioxidants are plant compounds that stimulate the immune system and are also responsible for reducing inflammation by thus preventing the touches of blood platelets, "saysTrista Best, MPH, Rd, LDof the balance a supplement. "Chronic inflammation and low level causes oxidative stress in the body that leads to many chronic conditions common to Western nations. The most common on these conditions caused and / or exacerbated by inflammation include heart disease, obesity and diabetes. "

The best says Kale is one of the best antioxidant-rich foods to incorporate in your meals.

"These antioxidants are in the form of a variety of vitamins, minerals and vegetable compounds that make it a superfoint," explains best. "Kale is very low in calories by book by making an ideal base for any salad or smoothie, because it will add mass without excess calories. This will contribute to weight loss efforts, because the stretched receptors of the intestine are activated giving a feeling of satiety without calories without additional calories. "

With Kale, incorporate these15 fruits and vegetables packed antioxidants in your diet too.

"Bays are raised in fiber, vitamin C andanti-inflammatory, antiolatyidant flavonoids and are large nutritional sources for people over 50, "says Shannon Henry, RD withEzcare clinic. "Fiber helps us stay healthy, control our weight and protect against diseases such as diabetes, heart disease and cancer."

Young recommends that men aged 51 or older should eat 30 grams of bays a day and women aged 50 or older should eat 21 grams a day.

"Nuts And the seeds are also important sources of healthy grease, "says Henry." Nuts, flaxseeds and chia seeds all contain greases Ala omega-3, converted to EPA and DHA omega-3 fatty acids. In addition, having 50 omega-3 fat shoots will help protect your brain, especially. "

"Oranges are a nutritious fruit option for people of all ages, but their nutrients, such as vitamin C and flavonoids, offer unique advantages for people over the age of 50, including the health of the heart, brain and skin, "saidFrances Largeman-Roth, RDN, nutrition expert and author ofSmoothies & Juice: cooking healing prevention. "Vitamin C can help reduce the risk of heart disease - the leading cause of death in the United States and a condition we need to further for age age. In-season, California Valencias, Facilitates the possibility of obtaining sufficient vitamin C.

Largeman-Roth says that an orange can offer 70% of your daily value (DV) vitamin C, as well as "promotes collagen production, helping to reinforce the elasticity and strength of our skin, which is vital As we get older. "

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