As you age, your body changes. Therefore, people over the age of five are advised to include certain foods in their diet to boost their body energy.
In this report, published by the Russian website FBR, the author Katya Tkach reviewed the foods that people over the age of 50 should include in their diet:
1- Beans and legumes
By the age of 50, the risk of chronic diseases increases, so adding dry pulses to the diet is an ideal way to reduce the risk of these diseases.
Experts say that eating half a cup of lentils daily reduces the likelihood of high cholesterol by 5%. Beans help lower blood sugar levels, and for canned beans, it is advisable to wash them before consuming because these products contain a lot of salt and unhealthy ingredients.
Oats are rich in soluble fiber "beta glucan", which helps remove cholesterol from the body and prevent it from staying in the arteries. It is recommended to consume at least three grams of soluble fiber daily to reduce cholesterol by 5% or 10%. Studies have shown that people who eat oats in large amounts live longer than others.
3 - apples
Each apple provides at least five grams of fiber. Apples also contain quercetin, which helps in lowering blood pressure, as well as vitamin C, antioxidants and potassium.
4 - Nuts
Numerous studies have found that consuming 30 grams of nuts per day reduces the risk of chronic disease by 28%.
5- Leafy vegetables
Recent studies have shown that people whose diet includes leafy vegetables, such as spinach, dill and parsley, have significantly higher cognitive abilities than those who rarely eat these vegetables.
6- Berries of various kinds
According to some studies, berries are rich in substances that increase the level of blood flow to the brain, at the same time reduce inflammation, enhance memory strength and cognitive abilities. Berries are rich in fiber, minerals and vitamins.
7 - yogurt
After the age of fifty, one's body needs a sufficient amount of protein, which can be obtained from yogurt. Yogurt also contains a lot of calcium that helps strengthen bones.
Vegetables are essential products that help maintain health, especially the health of the eyes, stomach, skin and heart. Carrots help lower blood pressure, regulate cholesterol levels, boost digestive functions, strengthen immunity and reduce the risk of disease. The carrots have a unique composition, including vitamins A / A, B8 / B8, C / C, K / K, fiber and minerals such as potassium, iron, manganese and copper, as well as antioxidants, including beta-carotene. .
9 - beet
Beets contain many vitamins, such as vitamin A / A and C / C, as well as fiber, folic acid, minerals such as manganese, calcium, potassium and iron, as well as antioxidants, which can reduce the risk of chronic diseases. According to some studies, beets affect physical activity, improve brain function and lower blood pressure.
Avocado is a nutrient-rich product, such as copper, potassium and vitamins. Regular consumption of avocados provides the necessary amount of unsaturated fat.