The older, a person will be more at risk of experiencing a variety of serious health problems such as high blood pressure, heart disease, diabetes, and cancer. However, this health threat can be prevented by applying a healthy lifestyle, one of them from food. According to research published in the Journal of the American Dietetic Association, practicing a healthy diet helps improve a person’s quality of life. Therefore, for the sake of better health and quality of life, here are various foods that are very well consumed for men aged 50 years and over.
Foods that are recommended for men aged 50 years and over
Berries such as blackberries, blueberries, and raspberries are fruits that are rich in antioxidants and very well consumed by men aged 50 years and over. The antioxidant content in it is very good for reducing the risk of cancer. Quoted from Everyday Health, research shows that anticancer properties in blueberries can inhibit cancer cell growth.
In addition, research conducted at the Medical College of Wisconsin Cancer Center in Milwaukee stated that someone who consumed black raspberries and strawberries also experienced a slowdown in the development of esophageal cancer by 30 to 70 percent and colon cancer by 80 percent. The best way to eat it is to eat it fresh or added to salads and yogurt.
Mushrooms are one of the foods for men aged 50 years and over which are good for inclusion in the diet menu.
According to Leslie Bonci, RDN, the head of sports nutrition program at the University of Pittsburgh’s Medical Center’s Sports Medicine Center stated that mushrooms only have 20 calories per cup. In addition, mushrooms also contain potassium which helps offset the effects of sodium and lower blood pressure.
When a man starts to age, his muscle mass will decrease. Usually, muscle mass will decrease significantly after a person is 50 years old. Therefore, research published in the British Journal of Community Nursing advises older people to increase their protein intake.
One of the best-recommended protein sources is eggs. Besides containing protein, eggs also contain lutein which can reduce a person’s risk of macular degeneration due to aging.
In addition, try to eat more often in small portions to help nourish the muscles and prevent sarcopenia. Sarcopenia is a condition where muscle mass slowly disappears with age.
Blood pressure and high cholesterol are very common in men aged 50 years and over. Both of these are the main risk factors for heart disease which is still a killer disease that needs to be watched out.
For that, you need to eat foods that help maintain cholesterol levels. Avocados are one of the foods that contain monounsaturated fats that can help keep cholesterol levels low.
In addition, unsaturated fats found in avocados also help optimize the hormone insulin and control blood sugar levels.
Nuts are rich in protein, magnesium, potassium, and a series of vitamins and other minerals. Nuts include foods that are very good for heart health because they contain soluble fiber which can reduce levels of bad cholesterol and triglycerides.
In addition, research published in the Archives of Internal Medicine states that people who consume nuts regularly every day for three months also have lower blood pressure and blood sugar.
You will also get the ideal body weight because nuts contain fiber which can make you full longer without needing to consume excess calories.
Having a healthy digestive system is the key to overall body health. The reason is that a healthy intestinal condition supports a strong immune system, how the body absorbs nutrients, and how the body regulates mood.
For that, for men over the age of 50 years and over, it is advisable to eat various foods and drinks that help the development of good bacteria in the intestine, one of which is kefir.
Kefir is fermented milk which contains prebiotics and probiotics which help maintain the survival of good bacteria in the intestine.
By taking kefir, you help the body prevent digestive problems later on. Because the experts also found the fact that kefir helps reduce inflammation in rat intestines and reduce blood sugar levels in diabetic patients.