6 key foods to have in your diet over 50
Try to incorporate more calcium, iron and magnesium rich foods into your diet
New research has found that people over 50 living alone are at risk of having lower than recommended levels of minerals in their diet.
The study, which was published in the journal Age and Ageing, looked at data from the English Longitudinal Study of Ageing which involved 3,713 UK adults who were aged 50 and over.
The team at University College London (UCL) said that, overall, a one-point increase in social isolation score was linked to a higher likelihood of low intake of the five key micronutrients two years later.
Professor Andrew Steptoe, of UCL Behavioural Science and Health, said: “Our study shows that people who are more socially isolated are less likely to be getting enough micronutrients in their diet.
“This is important as inadequate intake of these micro-nutrients puts people at greater risk of health problems as they get older.”
Our appetite often declines as we get older
Which nutrients are people in this age demographic at risk of lacking?
“Findings of a new scientific review entitled: British Dietary Habits and Declining Nutrient Intakes from the Health and Food Supplements Information Service (HSIS) show that over the last decade, more people over the age of 65 years are failing to achieve the LRNI (Lower Reference Nutrient Intake) for certain key nutrients including vitamin A, iron, calcium, magnesium, potassium, iodine and zinc,” says Dr Carrie Ruxton, dietitian at the HSIS.
Ruxton believes that one of the primary reasons behind this is a lack of awareness about the importance of nutrients and their role in healthy living.
“There is huge confusion and lack of awareness around what a healthy diet should look like,” she says.
In addition, as we age our ability to digest and absorb nutrients decreases along with our appetite.
“So, at a time when we need to ensure our calorie intake is maintained to ensure sufficient nutrient intake, we’re actually experiencing a drop in calorie intake on average,” highlights Rosie Carr, dietitian at Second Nature. “This reduced calorie intake means we’re limiting our intake of specific nutrients, and our bodies are having more difficulty absorbing them.”
Financial insecurity can also play a significant role in this.
“Many people over 50 may have a limited budget for food, which can restrict the variety and quality of their diet,” explains Carr.
6 foods to start incorporating into your diet…
Lean red meat for iron
Steak is a great source of iron
Ruxton recommends eating more lean red meat, such as steak, as it is packed with iron, which is an essential nutrient for people over 50.
“Iron is particularly important for making haemoglobin, a protein contained in red blood cells that transports oxygen around the body,” explains Ruxton. “Mild iron deficiency causes tiredness, lack of energy, brain fog and shortness of breath.”
Salmon for omega-3 fatty acids
Eating salmon could help prevent sight loss
“Salmon is rich in omega-3 fatty acids, which are known to support heart health and may also help to prevent age-related sight loss,” says Lucy Jones, registered dietitian and chief clinical officer at NHS weight management provider Oviva. “Try it baked with a drizzle of olive oil and lemon for a heart-healthy meal.”
Chickpeas for zinc
Chickpeas are budget friendly and great for you
Ruxton recommends eating more chickpeas as they are a great source of zinc which is important for immunity.
“Across all age groups, including older people, zinc is vital for normal immunity and has been used at higher doses to help target cold symptoms,” explains Ruxton.
While Jones suggests incorporating them into soups or stews for a nutrient-dense meal.
Berries for antioxidants
Berries are great for the brain
“Berries such as blueberries and strawberries are packed with antioxidants that support cognitive health,” says Jones. “Enjoy them as a topping for porridge or in a smoothie.”
Yoghurt for calcium
Eat yoghurt as a snack or for breakfast
Ruxton also suggests eating yoghurt regularly as it helps keep your bones healthy and strong.
“Adults need 700mg of calcium a day and older people need enough calcium to keep their bones healthy,” explains Ruxton. “Poor bone health can increase the risk of breaking a bone from a fall later in life.
“Topping up dietary intakes with a multivitamin and multimineral food supplement may also help to safely bridge the nutrient gaps.”
Nuts for magnesium
Sprinkle nuts of over your salads
“Nuts such as almonds and walnuts contain healthy fats and magnesium which are beneficial for heart and brain health,” says Jones. “They’re great in small portions as snacks or sprinkled over salads.”
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