When we reach a certain age, we must prioritize certain foods in our diet to be able to have all the nutrients in the body. On the other hand, we must avoid having deficiencies so that all the body's systems work correctly.
After 50, you have to increase some essential nutrientsIf you want to know what they are, we will tell you below, so that you always have them in mind when you go to make the purchase.
When we reach a certain age, such as the precious 50's, a series of important changes begins to take place in the body. In food we find the solution to have an iron health and prevent chronic pathologies from developing.
We not only have to focus on moderate and constant exerciseWe also have to focus on food and, above all, on the nutrients that food provides us.
Each stage of our life requires different aspects regarding food, we do not need the same amount of food when a person is in full adolescence, or if he is an elite athlete or if he is already fully involved in middle age.
For example, athletes need a higher amount of carbohydrates more than sedentary people. Similarly, the amount of nutrients that must be provided through diet is different between adulthood and old age.
These are the essential nutrients after 50
Next, we will tell you which are the nutrients that you should not leave out, pay special attention as it will allow you to have better health. In any case, if you have any doubts, consult your nutritionist or doctor. so that I can recommend a complete diet according to your habits.
Protein
For many years it has been said that excess protein can be very detrimental to liver and kidney health. However, scientists currently show otherwise.
From the age of 50, we have to increase the consumption of proteins to delay the loss of muscle, a suitable daily dose would be to eat 1,4 grams of protein for every kilogram of body weight.
The ingested proteins must be 50% of high biological value, that is, they must contain essential amino acids and must be proteins that can be easily digested.
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Football
Calcium is the nutrient that must be increased the most at this stage of our life, it is essential to maintain good bone health. Its correct intake has been shown to be capable of preventing bone fractures. If we don't take in enough calcium, we could have problems in our body.
This nutrient is more important in women than in men, and especially increases in the menopause stage, it is more likely that they develop osteoporosis due to these hormonal changes.
We also recommend increasing your vitamin D intake so that calcium is synthesized in the best possible way. This substance is responsible for absorbing calcium at an intestinal level, thus allowing it to reach the bone tissue where it must perform its function.
To learn more: What are the symptoms of a lack of calcium
Vitamin B12
On the other hand, you should also pay attention to vitamin B12, which has a very important role in the differentiation of the cells of the red blood series. If we did not have a good amount of vitamin B12, a process of anemia would be generated that causes extreme fatigue and tiredness.
From the age of 50 we will have to maximize the contribution of this nutrient to avoid any anomaly, to ensure that the essential requirements of our body are covered.
Maybe you are interested: We talk about vitamin b12: what it is and its importance.
Meat and fish
Although after a certain age our food preferences and tastes change, we have to continue to maintain all levels of nutrients. In this case, we recommend eating meat and fish to avoid protein deficiencies, since anemia at 50 years of age could be very harmful.
On the other hand, meat and fish contain iron that prevents this from happening.
Eggs
On the other hand, Eggs are also very healthy for our food and diet. Despite everything that has been said about them, eggs do not cause an increase in cholesterol, these foods do not influence the body's lipid profile or the risk of developing cardiovascular disease, at least not in a negative way.
Eggs provide proteins and fats necessary to improve good health. This food contains vitamin D, a nutrient deficient in a large part of the population. You can eat up to 5 units of eggs a week without any problem.
Green leafy vegetables
We refer to chard, spinach or collard greens, these vegetables contain phytonutrients and vitamin C in its composition. Both elements are essential to ensure good health.
They maintain the correct functioning of the physiological reactions that take place on a daily basis in the body, thus maintaining the immune system perfectly.
Tips for a good diet after 50
We must include all the foods and nutrients that we have mentioned above, but in the same way, there are also other strategies that we can put into practice after 50 to improve health.
Intermittent fasting
Fasting has been shown to reduce insulin resistance and improve body composition of those who practice it.
Intermittent fasting has become fashionable and although not everyone can do it, many people benefit from it. It is advisable to consult a professional if we are interested in doing so.
A melatonin booster
Melatonin is a neurohormone that is synthesized in the pineal gland that allows to regulate the sleep and wake cycles. Starting with 50, the production of this substance drops dramatically, which can disrupt the quality of rest.
It can be ingested exogenously, that is, as a supplement. A daily consumption of 1,8 milligrams of the substance 30 minutes before sleeping will help us reduce the number of interruptions in it. In addition, melotonin as a powerful antioxidant, which is useful to reduce the incidence of complex pathologies.