healthy diet Balance is important at any age to our physical and mental health, but it becomes even more important as we age. Why? From around the age of 30 the body begins to decline, for example in fat, cartilage and muscle mass.
What about the diet after fifty?
Eat wholegrain bread and plenty of vegetables and fruits every day after 50! You should rely on unprocessed foods and avoid foods that contain a lot of Sugar additive. Replace the cooled fruit-flavored yogurt with fresh milk, white bread with delicious whole wheat bread, and steak with fish or poultry, according to the German website Vital for nutrition, health and fitness.
Nutrient deficiencies can occur more easily with age. The most important of these nutrients:
• Protein
• Iron
Calcium
• Vitamin D
• Magnesium
• Folic acid
Hence, you should make sure that these foods are available in your breakfast:
1. Salmon
Sea-dwelling salmon is high in fat and full of omega-3 fatty acids, protein, and healthy oils. It is also rich in anti-inflammatory fatty acids found in cold-water fish, which prevent, among other things, weight gain.
Mackerel, herring or tuna can also have similar positive effects on your health, especially in old age.
2. Whole grain bread
cereal bread Whole is good for breakfast and is extremely high in nutrients: it is rich in vitamin B1 and thus stimulates energy metabolism in the cells of the body. It also supplies our bodies with energy and helps store it. It also enhances the process of preserving heart muscle tissue and nerves.
3. eggs
Protein is one of the essential nutrients that older adults lack. Eggs Have Extra High Quality Protein: An average hen’s egg contains about 7.5 grams of protein. In addition to protein, it contains natural product Also contains vitamins A, B2, b 12D and a number of important folic acids, including zinc, phosphorous and iron.
K.S./A.J.M.
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Vegetables
Whoever eats the palm-sized amount of colored vegetables and fruits daily at least five times, is given all the nutrients he needs to maintain his physical and psychological health. Vegetables contain a lot of antioxidants that relieve symptoms of anxiety, fear and depression.
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less sugar
Resisting foods that contain sugar such as candy and some soft drinks is difficult, but it is necessary to maintain a healthy mind in a healthy body. Researchers from the Universities of Lancaster and Warwick in (British) and Humboldt (German) discovered that those who eat a lot of foods containing a large proportion of sugar suffer from a bad mood, compared to those who control their consumption of sugars, and even feel sleepy and tired after eating them.
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Vitamin B
Vitamin B plays a pivotal role in maintaining a healthy mind, as it activates the nervous system and combats drowsiness and stress. Among the most important types are vitamin B1, vitamin B2, niacin (or B3), as well as folic acid (B9). Some foods that contain B vitamins are vegetables, lean meat, nuts, fish, bananas, potatoes and dairy products.
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vital aids
Probiotics are products that contain beneficial organisms and yeasts for the digestive system, which contribute to the maintenance of beneficial stomach bacteria, and help reduce anxiety and depression disorders. Products that contain these probiotics include dairy products such as yogurt, as well as pickles. Probiotics can also be obtained from dietary supplements in the form of capsules.
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Vitamin D
Some scientists link a lack of vitamin D in the body to an increase in symptoms of depression and a negative impact on mood. It is not clear if vitamin D deficiency directly causes depression, but it is known that people with depression do not go outside much and therefore do not get enough sunlight. Therefore, it is recommended to be exposed to the sun whenever possible, especially for those who live in areas where the winter is long.
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magnesium
Studies in rats have shown that magnesium deficiency leads to an increase in anxiety and fear disorders. Therefore, foods rich in magnesium contribute to a person’s sense of calm and maintain a healthy nervous system. Foods rich in magnesium include green leafy vegetables such as spinach, kale, and chard, as well as legumes, almonds, and whole-wheat flour products.
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zinc
Zinc is one of the most important minerals for the body, and it helps reduce fear and anxiety. Zinc deficiency in the body causes an increase in symptoms of depression, nervousness and violent behavior. Many foods contain zinc, such as oysters, liver, egg yolks, whole wheat flour products, as well as pumpkin and sesame seeds.
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red meat
Healthy eating doesn’t mean not enjoying a steak from time to time, as long as the meat is unprocessed or full of fat like sausage meat. You can eat small slices of red meat up to three times a week, as red meat contains iron that combats the symptoms of stress.
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brazil nut
Brazil nuts contain selenium, a substance that many people don’t get enough of. The lack of selenium in the body causes a bad mood, so it is recommended to eat small amounts of nuts and nuts on an ongoing basis. Molasses, seafood and vegetables also contain selenium.
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turmeric
Turmeric (or kharkoum in some countries) helps calm inflammation in the body and relieve chronic inflammation that some suffer from, which affects brain function. The active substance in this spice is curcumin, which raises the level of the beneficial omega-3 fatty acid in the brain, which helps relieve stress and anxiety.
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Mediterranean cuisine
The Mediterranean cuisine is characterized by a variety of healthy and delicious foods. The meal usually consists of vegetables, fish and wholemeal bread with the addition of olive oil, herbs and spices. It can be sweetened after the meal with a piece of fresh fruit. Continuously following the Mediterranean diet and giving up foods containing sugar and white flour leads to an improvement in mood and lower rates of depression, according to a study.
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less caffeine
Some mental health organizations advise caution when consuming caffeinated beverages. Although it gives a person a feeling of activity, too much of it leads to stress, depression and sleep disturbances. Therefore, it is recommended to moderate and reduce the amount of coffee or tea, especially before bedtime.
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Drinking enough water
It is recommended to drink enough water daily to maintain the health of the body and brain. Those who do not drink enough water find it difficult to focus and think clearly. It is usually recommended to drink 6 to 8 glasses of water daily. Drinking a cup of chamomile tea in the evening may also help calm nerves after a hard day.
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dark chocolate
A person feels happy after eating a piece of chocolate, which is a pleasant and desired feeling. Therefore, it is also possible to eat chocolate provided that it is dark, that is, it contains a high percentage of cocoa. Also, attention should be paid to the quantities to maintain weight.
