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Taking care of your health as you age can help you stay fighting fit for longer. While keeping active is one piece of the puzzle here, you should also eat well. A diet rich in minerals, vitamins, and nutrients could help you protect your wellness. So, where should you start? Let’s take a look at the science-backed foods you should be eating after 60.
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Berries
When it’s time for dessert, why not treat yourself to a healthy bowl of berries? Consuming blueberries and strawberries may help slow down mental decline in older people, according to research published in the Annals of Neurology. The researchers suggested that this finding may be down to flavonoids, which are naturally found in these berries and also have antioxidant and anti-inflammatory properties.
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Eggs (and egg yolks)
As you age, you are at risk of low vitamin D levels as your skin loses the ability to synthesize it from the sun. For that reason, adults over 60 should aim to gain more vitamin D from their diet instead. One source of this vitamin is eggs and, in particular, egg yolks. For example, a 100-gram serving of hard-boiled egg contains 87 IU of vitamin D. Of course, you should eat eggs in moderation as part of a balanced diet and speak to a nutritionist first.
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Dried shiitake mushrooms
If you’re not a fan of eggs, there’s another way you could increase your vitamin D intake. Shiitake mushrooms are a great source of this particular vitamin, as research published in the U.S. National Library of Medicine shows that they produce it naturally. You can add dried shiitake mushrooms to a variety of dishes including stews, broths, and soups.
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Beef liver
Offal—such as beef liver, heart, and kidneys—also naturally contains some vitamin D. That means that meat-eaters over the age of 60 could benefit from adding these ingredients to their meal plans. Doing so may help supplement the low production of the vitamin in the body. Of course, offal should only be eaten as part of a balanced diet.
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Oily fish
The British Nutrition Foundation (BNF) recommends that older people eat two portions of fish per week, ensuring that one is oily. Examples of oily fish include salmon, sardines, and trout. This heart-healthy food contains long-chain omega-3 fatty acids, which can help protect against cardiovascular disease. The BNF also suggests that eating oily fish can help relieve some of the symptoms of rheumatoid arthritis, such as swelling and mobility issues.
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Rice
Around 35% of adults in the U.S. over the age of 65 are medically obese, according to recent research. Fighting this problem means becoming more active and eating a balanced diet. An international study by the European Association for the Study of Obesity suggests that obesity is lower in countries that consume a lot of rice. That could mean that including rice in your meal plans could make a significant difference to your waistline.
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Bananas
How is your blood pressure? Research suggests that older adults are at risk of getting prehypertension and hypertension, or high blood pressure. Potassium is a mineral that helps lower the effects of salt intake and improves your blood pressure levels, according to Blood Pressure UK. With that in mind, eating foods that are high in potassium, such as bananas, could be one way to help prevent this problem.
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Avocado
Avocado is a popular breakfast food so why not give it a try for yourself? This fruit is similarly high in potassium, which means that it could help people avoid getting high blood pressure. What’s more, around 25% of the fibre in an avocado is soluble, according to research published in the U.S. National Library of Medicine. That also means that eating this fruit could help improve your digestion too.
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Whole grains
When it comes to carbs, people over the age of 60 should opt for whole grains over other options. Information from the British Nutrition Foundation suggests that this, along with other lifestyle and dietary changes, could help lower older adults’ risk of cardiovascular disease. Put simply, choosing options such as whole-grain rice and whole-grain bread could make a major difference to your health as you age.
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Milk
High in calcium and nutrient-rich, dairy products may be a part of your healthy everyday diet. Women over the age of 51 should eat four servings of dairy products per day, according to the Australian Dietary Guidelines. The same guidelines suggest that men between the ages of 50 and 70 consume two and a half servings, while men over 70 require around three and a half servings. Speak to a nutritionist for more information regarding your dairy intake.
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Swiss cheese
Research published in the British Journal of Nutrition found that older Irish adults typically had low levels of vitamin B12. The same could be true for older adults around the world. The vitamin is found in animal products. For example, Swiss cheese has high levels of vitamin B12 and can be added—in small portions—to your balanced diet.
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Yogurt
Why not have some yummy yogurt for breakfast? Dietitians of Canada recommends yogurt as a stable source of vitamin B12. For example, 200 ml of plain yogurt contains around 1.3 mcg of the vitamin. Including this tasty extra in your diet could help you increase your intake of the vitamin, which will support your overall health.
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Tofu
Looking for a simple meat substitution? You might want to try adding some tofu to your next recipe. Since this dietary staple is high in calcium, Osteoporosis Australia recommends it for older adults who want to avoid developing osteoporosis as they age. The report suggests that eating calcium-rich foods can help strengthen and protect your bones.
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Dried figs and apricots
The next time you’re craving something sweet and satisfying, you might want to feast on some dried figs and apricots. Osteoporosis Australia recommends this snack as it’s high in calcium, which could help protect and strengthen your bones. The report also suggests that older adults should consume three to five portions of high-calcium foods per day.
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Beans and peas
Adding a side of beans or peas to your meal might not be a bad idea when it comes to your health. The Academy of Nutrition and Dietetics recommends that older adults regularly include these ingredients in their diet to gain more fibre. Since fibre helps improve our digestive health and bowel movements, it is an essential part of a healthy diet plan.
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Spinach and kale
Information from NI Direct Government Services states that consuming some folic acid will help you maintain good health as you get older naturally. That means that stocking up on leafy greens—such as kale and spinach—could help you protect your wellness. The British Dietetic Association highlights these ingredients as good sources of folic acid, which means that eating them will increase your intake.
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Oranges and orange juice
The British Dietetic Association also suggests that both oranges and orange juice could be good sources of folic acid. When you’re buying juice, make sure that you opt for a brand that contains few additives and extras. The more natural the product is, the better it could be for you. You should also be aware that juice can be high in sugar and so should be consumed in moderate proportions. Speak to a nutritionist for more information.
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Nuts
Snacking on nuts or adding them to some of your favourite recipes could be a smart way to protect your heart and health. One study published in the U.S. National Library of Medicine suggests that regular nut consumption could help improve the overall diets of older people. The report also notes that eating a variety of nuts may also help lower a person’s risk of cardiovascular disease, according to recent research.
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Chili peppers
Do you want some spice in your life? Recent research suggests that eating hot red chili peppers could lower a person’s risk of early death by 13%. That may mean that including this tasty ingredient in your recipes will make you live longer. However, the researchers noted that it is unclear whether the chili pepper consumption was directly linked to this finding or whether people who eat them simply engage in healthier activities. If you’re thinking about including these ingredients in your diet, always speak to a nutritionist.
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Alcohol (in small amounts)
Fancy a tipple? Research from the University of Texas Medical Branch at Galveston suggests that light alcohol consumption during later life helped improve people’s episodic memory if they did not have dementia. Needless to say, it’s important to drink only in moderation as you age. If you are concerned about this issue, speak to a doctor first.
