11 Foods People Over 55 Should Eat Every Day | XpertsReviews.com

Dietitians say these daily foods support muscle, bone, heart and brain health after age 55.

As you age, consistent healthy eating becomes more essential. Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, certified sports dietitian and co-author of Flat stomach recipe book for dummiesexplains the importance of maintaining a healthy diet every day after 55. After age 55, “muscle protein synthesis declines,” she says. Additionally, “bone turnover increases, inflammation and oxidative stress increase, and nutrient absorption becomes less efficient,” she says. “Consistency matters more than perfection.” Here are 11 foods people over 55 should eat daily.

Leafy vegetables

Be sure to eat leafy greens, including spinach, kale, and collard greens. For what? They are “rich in vitamin K, folate and magnesium,” says Collingwood. They also support bone strength and cardiovascular health. “Your daily goal should be at least 1 cup cooked or 2 cups raw.”

Berries

Next, add berries to your diet. This includes blueberries, strawberries and raspberries. “Rich in polyphenols and antioxidants,” she says. “Linked to slower cognitive decline and reduced inflammation.” » Your daily goal should be ½ to 1 cup.6254a4d1642c605c54bf1cab17d50f1e

Oily fish

Oily fish, including salmon, sardines and trout, are also essential as you age. “These types of fish are a great source of omega-3 (EPA/DHA) and vitamin D,” says Collingwood. “Supports heart health, joints and brain function. » Try to eat at least 3 to 4 ounces per day, “or most days of the week.”

Eggs

Start your day with eggs, advises Collingwood. “Eggs provide high-quality protein, choline, and lutein,” she says. “Support muscle maintenance and eye health. » She recommends aiming for one or more per day, “if cholesterol is well controlled”.

Greek yogurt or kefir

Still in the dairy section, she recommends Greek yogurt or kefir. “Rich in protein, calcium and probiotics,” she says. “Supports bone density and gut health. » Aim for ¾ to 1 cup per day.

Beans or lentils

Beans and lentils are excellent sources of fiber for adults over 55. “Rich in fiber, plant protein, magnesium, potassium,” says Collingwood. This helps improve blood sugar and cholesterol control. Aim for ½ to 1 cup of cooked beans or lentils per day.

Nut

Next, nuts, “especially walnuts or almonds,” says Collingwood. “Contain healthy fats, vitamin E and magnesium,” she explains. “Associated with lower cardiovascular risk. » Your daily goal should be a small handful (≈1 oz).

Whole grains

Whole grains, including oats, quinoa and barley, should also be consumed. Collingwood recommends 1-2 servings per day. They “provide fiber and B vitamins,” she says. They also support digestive health and insulin sensitivity.

Olive Oil

Olive oil (extra virgin) is another recommendation. “Rich in monounsaturated fats and polyphenols,” she says. “Anti-inflammatory, cardioprotective.” Consume 1 to 2 tablespoons per day.

Cruciferous vegetables

In the fresh produce section, cruciferous vegetables (broccoli, Brussels sprouts and cauliflower) will also do your body good. “They contain sulforaphane and antioxidants,” she says. “Support detoxification and cancer risk reduction.” » Your goal should be 1 cup cooked or raw per day.

Fortified milk or milk substitutes

Finally, be sure to consume fortified milk or milk alternatives. “Essential source of calcium and vitamin D,” she says. “This is essential for preventing age-related bone loss.” She recommends 1 to 2 cups (or fortified food equivalent) per day.

Lea Groth