50 and beyond? Here are the must-have foods for staying in top shape!
After the age of 50, our bodies begin to change, and with them our nutritional needs. To maintain good health and age well, it's essential to pay attention to what we put on our plates.
Did you know that some simple, accessible foods can have an incredible impact on your well-being? Whether you want to boost your immune system, preserve your heart health or boost your energy, a few adjustments to your diet could make all the difference.
Discover these essential foods that could transform your everyday life.
Proteins: for strong muscles and a boosted metabolism
From the age of 50 onwards, our muscle mass begins to gradually decline, a phenomenon known as sarcopenia. To combat this muscle loss, it's essential to increase your protein intake. White meats, fish, eggs and legumes such as lentils or chickpeas, or dairy products such as skyr, are real allies. Not only do they help maintain strong muscles by reducing age-related muscle wasting, but they also promote an active metabolism, which can prevent weight gain.
What's more, proteins are often rich in essential nutrients such as B vitamins and iron, which play a crucial role in energy production and brain function.
After the age of 50, it is recommended to consume at least 1gr of protein per kg of body weight. If you weigh 70kg, you should consume at least 70gr of protein a day.
Omega-3: for a healthy heart
After the age of 50, the risk of cardiovascular disease increases, making omega-3s an essential element to include in your diet. These fatty acids, found mainly in oily fish such as salmon, mackerel and sardines, are renowned for their ability to reduce inflammation and protect the heart.
Omega-3s help lower bad cholesterol levels and stabilize blood pressure. If you're not a big fan of fish, there are plant-based alternatives such as chia seeds, walnuts and flaxseed oil. Regular consumption of these foods can make a big difference to your cardiovascular health and help you stay fit and active well into your 50s.
Green vegetables: for strong bones and better digestion
As we age, bone health becomes a major concern. Osteoporosis affects many people over 50, particularly women, and can lead to crippling fractures.
To help prevent bone fragility, green leafy vegetables such as kale, spinach and broccoli are ideal allies. They are rich in calcium, magnesium and vitamin K, all of which are essential for strengthening bone density. What's more, these vegetables are bursting with fiber, promoting good digestion and avoiding the digestive discomforts that can occur with age.
Antioxidant-rich fruit: to combat cell ageing
Free radicals are molecules that contribute to cellular aging and chronic disease. Fortunately, certain fruits, such as berries (blueberries, raspberries, blackberries) and citrus fruits, are rich in antioxidants, compounds that help neutralize these free radicals. Incorporating these fruits into your daily diet can not only give your immune system a boost, but also slow down the visible effects of aging. Antioxidants are also recognized for their protective role against certain degenerative diseases, such as Alzheimer's disease or visual impairment.
