Although human aging is inevitable, understanding the body’s nutritional needs and focusing on certain components allows people in “middle age” to continue to live more actively and appear their best, as nutritionists insist. They are very selective when it comes to choosing the foods they eat and ensure that they get adequate nutritional values.
Risk of “nutritional weakness”.
Dr. Muhammad Rahhal, a public health physician, told Sky News Arabia in an interview that the results of a scientific review on “Healthy Eating as You Age” were conducted by the US National Library of Medicine (NLM). According to the world’s largest medical library, individuals, as they age, are at risk of developing “nutritional frailty,” which can negatively affect the number of healthy active years they can live, and even raise the level of infection in some people. The results of the review showed that people aged fifty and older could extend their years of healthy activity if they depended on a diet that included the nutrients needed by the body for that age.
According to Rahal, accumulated research shows that the human body’s ability to absorb vitamins and minerals such as calcium, magnesium, potassium, vitamins B-6, B-12, D and E, dietary fiber and carotenoids declines in middle age. 50 years and older, with nutritional recommendations that provide minerals and vitamins, can help prevent “nutrition frailty” and age-related diseases, including cognitive impairment and dementia. , deficiency muscular dystrophy, weakened immunity, cardiovascular disease and diabetes.
Best Diets for Middle Age People
For his part, nutritionist Hadeel Bou Saeed told Sky News Arabia that the most important foods that help middle-aged people avoid diseases, prevent health problems related to aging and energize the body are:
- Fish is rich in phosphorus and omega-3 fatty acids, and new scientific evidence confirms that eating cold-water fish (such as salmon and tuna) or other sources of omega-3 fatty acids can maintain brain health and improve cognitive function. middle age
- Lean red meat helps maintain muscle mass by increasing the rate of protein synthesis in the muscles.
- Milk, yogurt, cheese, or broccoli, almonds, and sesame seeds to get enough calcium to prevent osteoporosis and fractures.
- Whole wheat and oats are fiber-rich foods that reduce the risk of heart disease, stroke, and diabetes. A recent study showed that people who eat fiber-rich foods have less knee pain and stiffness as a result of aging.
- Antioxidant-rich dark leafy vegetables like kale, spinach, and broccoli, and starchy vegetables like carrots. These nutrients are rich in vitamins and minerals like beta-carotene and lutein, which the body needs in middle age.
- Beans, eggs, nuts, blackberries and avocado are foods rich in multivitamins, omega-3 acids, which help improve concentration and reduce the risk of developing Alzheimer’s disease later in life. A recent scientific study shows that the small amount of omega-3-3 in red blood cells improves brain structure, cognitive function, memory and mental alertness with age.
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