Beneficial foods for the over 50s

Taking care of your health is vital, especially when you turn 50, because this is when metabolic and hormonal changes occur, e.g. the menopause in women. When combined with other factors, these changes can lead to health problems. One of the cornerstones of good health is nutrition.

Most of the health problems that people experience canbe prevented and addressed by eating ahealthy diet that is suited to their individual nutritional needs. Unlike consuming “empty calories”, following a varied and balanced diet helps you get the nutrients you need for your body to function properly.

Essential food groups for the over 50s

Once you reach 50 and beyond, it is important to establish a healthy diet that includes the following food groups on a daily basis:

• Fruits that provide water, antioxidants, vitamins, etc. You should eat 3 to 5 pieces a day.
• Vegetables that are rich in nutrients: vitamins, minerals, fibre, water, etc. They also provide satiety, so they are great for helping to control your food intake, reduce anxiety and lose weight.
• Carbohydrates: rice, pasta, potatoes, bread, cereals, etc. that provide energy, vitamins and minerals. They should be consumed in the first meals of the day, and before and after sport. The recommended amount varies from person to person, but it is generally 2 cups a day.
• Proteins: they help to keep bones and muscles strong. They should be included in all meals, and can be found in meat, fish, eggs, dairy products, yoghurts, tofu, vegetables, etc.
• Healthy fats: avocado, nuts, oily fish, virgin olive oil, pure chocolate, etc. You should control the amount you eat, but they are very beneficial for your hormonal system.

Beneficial foods for the over 50s

Within each food group, it is important to choose those foods that are most beneficial for your health, for example:

• Lignan-rich flaxseeds help to maintain oestrogen activity relieving most of the symptoms caused by hormonal changes: hot flushes, insomnia, irritability, etc. They can be added to salads, sauces and smoothies.
• As we age, we need to increase our fibre intake (20-30 g per day) to improve our intestinal transit. The simplest way to consume it is through fruit and vegetables. Figs are one of the fruits that provide the most fibre, as well as having a high iron content that helps to strengthen bones and control blood pressure.
• Pomegranates with powerful antioxidant properties, which help to combat cell ageing and oxidative stress. They are also beneficial for your cardiovascular health because they lower your blood pressure.
• Flavonoid-rich blueberries help to prevent urinary tract infectionsand problems with the prostate and urethra and they improve your memory.
• Cabbage, which provides essential nutrients and is low in calories. It is rich in calcium, fibre, vitamins K, A and C, and minerals like potassium, magnesium and iron.
• High-quality proteins (chicken, turkey, eggs and fish) to increase your bone mineral density and keep your muscle mass in good shape.
• Seafood, which provides omega-3 fatty acids that help to reduce the vasomotor symptoms of themenopause, i.e. hot flushes and sweating. In addition to seafood, oily fish (sardines, tuna, salmon, etc.) are a good source of omega-3.
• Water is important to keep yourself properly hydrated and prevent skin dryness. You should drink a couple of litres of water a day. 

Antioxidant supplements

Food supplements like Keriba Forte (natural extract of the whole fresh fruit of the pomegranate) are highly beneficial at this stage of life because of their strong antioxidant action, which is three time as powerful as green tea and reserve red wine. It also delays the effects of ageing, prevents hyperpigmentation of the skin (appearance of blemishes) and it stimulates the production of collagen and elastin, which tighten the skin and prevent the formation of wrinkles.

There is also an added plus for men of this age who take Keriba Forte, as it is beneficial for functional urological and prostate diseases and disorders and also helps to improve erectile dysfunction.