As we grow older, women over 50 are increasingly paying attention to the importance of a balanced diet. So what foods should be supplemented to supplement nutrition?
is protein , vitamins, trace element or carbohydrate ? So today, nutritionist will talk about how to supplement nutrition for health care for women of this age.
1 Berry
Berry is rich in nutrients and is beneficial to health. They are rich in antioxidants and help inhibit free radical .
If the body has too many free radicals, the cells will face oxidative stress , which will lead to disease. Berries can meet the body's needs for dietary fiber. When there is enough soluble dietary fiber in the body, food will also move more slowly in the digestive system. This will reduce hunger.
Not only that, berries also help improve kinetic function and short-term memory.
In a 20-year study, there were more than 20,800 participants over 50 years of age. The results of the study show that those who do not eat flavonoid-rich foods such as berries are at least twice as likely to develop dementia. Among the berries, blueberries are a good choice. We can eat it directly as a fruit, or add it to yogurt or fruit salad .
2 Dairy products
As you get older, you will find that your bones are becoming more and more fragile and more susceptible to injury. So dairy products are needed to be added to your diet, which helps maintain strong bones.
Dairy products are an important source of protein. This high-quality protein can ensure muscle mass .
In addition to protein, dairy products also contain a lot of calcium. Calcium can make bones stronger. So when we are old, calcium can also prevent falls and fractures.
For people over 50 years old, yogurt and milk are good choices, especially yogurt. Because yogurt is rich in calcium and vitamin D. Vitamin D can help the body absorb calcium more effectively.
Not only that, yogurt is also easy to add to daily diet. For example, we can use it as a dessert, make breakfast, or enjoy it with fruit.
3 Spices
htmlWomen over 150 years old should especially eat some spices that promote health, such as cinnamon , etc. Because as you get older, the amount of saliva produced by the body will decrease. This also means that the taste ability will also decrease, so we need to eat some spices.
In addition to seasoning, special spices also have a certain effect of improving the immune system. For example, curcumin . Studies have shown that curcumin can help prevent Alzheimer's disease.
and cinnamon. Studies have shown that it can prevent chronic inflammation and have certain auxiliary effects on blood sugar level control.
4 Seafood
Seafood is rich in high-quality protein , so it also needs to be supplemented.
such as salmon, tuna , trout and cod . The protein in these foods can help women over 50 to strengthen muscle strength.
Fish contains a lot of vitamin D, which allows the body to absorb calcium effectively. Eating 3 ounces of salmon can give the body 75% of the vitamin D you need every day. At the same time, seafood is also a good source of vitamin b12.
5 Green leafy vegetables
Over 50 years old, we need to eat green leafy vegetables double.
Because most leafy green vegetables contain a lot of calcium and potassium. Not only that, they also contain vitamin A and vitamin C, which helps prevent chronic inflammation and heart disease .
It is also rich in vitamin K, which can improve bone health.
In a study, people found that people who drink a glass of green vegetable juice a day had 11% stronger limbs than those who don’t.
6 Water
Water is also necessary for the body to metabolize . We have to drink at least nine glasses of water every day.
When you get older, sometimes you feel hungry, but in fact you are just thirsty. Drinking water regularly can ensure you don’t feel hungry.
So what better suggestions do you have for women over 50 years old to supplement the nutrition they need? Welcome to leave a message in the comment area and let’s discuss it together.
I am Yuan’s small pocket, senior health manager /pharmacist,
is committed to sharing health and nutrition knowledge in easy-to-understand language. If you think it is well written and it is beneficial to you, please like it and forward it to people around you who have the same needs, so that more people can benefit!
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