The nutritional needs of a man would largely depend on his age, physical fitness and activity levels, as well as risk of disease. The team of Evan Bass Men’s Clinic mentions that men over 50 must especially focus on building healthy diet habits to reduce their risk for a variety of health issues. Following a diet that includes a lot of vegetables, fruits, whole grains, low-fat dairy, lean meats, nuts, eggs, and fish can help lower the risk of heart disease, diabetes, obesity, and cancer.
Evan Bass Men’s Clinic lists nutrients men over 50 need to stay healthy
Following a healthy diet is important to leading a healthier lifestyle. After hitting 50, it becomes more important than ever to start eating healthy. As a man ages, his weakening immune system and other factors makes him more vulnerable to chronic conditions, falls, and hospital stays. Proper nutrition can go a long way in preventing or at least diminishing the odds of such age-related risks.
After a man turns 50, his metabolism begins to slow. Due to this, it becomes crucial for men over 50 to fuel their body with a balanced diet while limiting junk foods. Maintaining a healthy diet can help prevent weight gain and other health concerns. Men over 50 should try their best to fill their plate with the right food. Eating healthy means focusing on the major food groups, which are fruits, vegetables, protein, dairy, and whole grains. One must try their best to consume adequate vitamin and mineral-rich foods, and not empty calories. Here are some of the most important nutrients men over 50 would need:
- Protein
- Vitamin B12: Eggs, cheese, lean red meat, shellfish, and fish are high in B12.
- Folate/Folic acid: Seeds, nuts, beans, citrus foods, broccoli, dark leafy greens, and asparagus are high in folate.
- Calcium: Foods that are high in calcium are low-fat milk, kale, sardines, broccoli, yogurt, and cheese.
- Vitamin D: Orange juice, low-fat milk, fish, and shellfish are sources of high vitamin D.
- Potassium: It is recommended that men consume about 3,400 milligrams of potassium every day. Potassium-rich foods help combat the negative effects of sodium and lower blood pressure levels. Food high in potassium includes yogurt, potatoes, spinach, avocado, and white beans.
- Magnesium: Brown rice, fish, beans, lentils, and dark leafy greens are high in magnesium.
- Fiber: Beans, raspberries, blackberries, artichokes, and avocados are excellent sources of fiber.
- Omega-3 Fatty Acids: Foods high in Omega-3 fats are flaxseed oil, fish, and fish oils.
As per Evan Bass Men’s Clinic, men over 50 must also add anti-inflammatory food items to their diet. Anti-inflammatory foods can help reduce muscle and joint inflammation. Consuming anti-inflammatory food items can also help offset stress on the heart and lungs caused by physical activity and exercise.
Shopping smart is crucial to making sure that one is able to include enough nutrients in their daily diet. Whenever possible, one should try their best to buy fresh protein, dairy, and produce. When buying packaged food items, it additionally is better to look for products that are lower in fat, added sugar, and sodium.