Nutrition needs change with age. Experts reveal the key foods that should and should not be eaten after the age of 50

The body's diet needs change with age. Among them, vitamin B12 and Omega-3 play a key role in preventing dementia, and calcification is important for bone health. Vitamin D and these two are related. Medical experts point out that all elderly people should ensure that they are not lacking in these nutrients.

Health foods are an option, but their efficacy is unknown, so doctors recommend that they obtain most nutrients from food. Here are the important foods that people over 50 should eat.

{9 Their Omega-3 fatty acids help reduce inflammation, improve heart health and enhance cognitive function. She said that she likes to recommend fish cans, especially bone-bearing fish, which is both cheap and nutritious. In addition to protein and Omega-3, it also contains calcium and vitamin D.

Bertió said that canned fish are suitable for older or singles because they do not need to be cooked. She likes to mix it with original buttermilk, chopped crust or celery, and a little flavour, to make it a delicious fish salad with crispy bread or baking.

Berry Category

If you don't like fish, Berty says that berries are another good choice. She said that berries containing a lot of antioxidants, such as blueberries, strawberries and raspberries, help protect cells from harm and reduce the risk of chronic diseases such as heart disease and cancer. For those who don’t have the habit of eating berries, Bertiol suggests that they can be beaten into a smoothie with ice cubes and milk.

Green leaf vegetables

Green leaf vegetables such as spinach, syrup and kale contain a lot of vitamins and minerals, including calcium, vitamin K and leaf acid. These are very important for maintaining bone health and delaying awareness reduction. She said that just one cup of spinach can provide more vitamin K portions needed every day.

fruits and seeds are also a good source of nutrition for people over 50 years old. Bertiol points out that fruits and seeds such as almonds, walnuts, chia seeds and flax seeds are rich in healthy fats, fibers and proteins, which help the heart to be healthy, promote footfeeling and improve digestion.

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The food that is least worth eating

. Super processed food and quick food

Bertiol said that this suggestion is also suitable for people not over 50 years old. She said that this type of food usually contains high in caps, unhealthy fats and added sugars, which can increase the risk of heart disease, high blood pressure and type 2 diabetes, and has low nutritional components.

. Sugar-containing carbonate beverages

carbonate, sports drinks and juices are high in added sugars. In addition to increasing weight, it can also increase the risk of type 2 diabetes and other chronic diseases. In addition to its extremely low nutritional value, it will also reduce the use of healthier beverages such as water, milk and tea.

. Fried foods

such as potatoes, fried chicken and fried fish, contain a lot of unhealthy fat and heat, which can increase the risk of heart disease and other health problems. Moreover, frying food at high temperatures can easily produce harmful carcinogens, which can also cause inflammation and increase the risk of chronic diseases. Fried foods can also cause stomach incompatibility, indigestion and gastroesophageal reflux.

Responsible editor: Gu Zihuan