Health care is a necessity for people of all ages. However, when aging accelerates beyond the age of 60, it is better to pay more attention to exercise and diet.
This is because, when physical health is guaranteed, mental health in old age can also be maintained. The most important thing is to prevent cardiovascular disease. This is because cardiovascular diseases such as high blood pressure, which accompany aging, have an immediate adverse effect on health.
Exercise is important, but at the same time, a proper diet is essential to maintaining good health in old age. It’s Not That, an American health media, introduced good foods that people over the age of 60 should eat every day to maintain their health.
High Protein Food
As we age, our resting metabolic rate, the amount of calories consumed at rest, decreases, and the amount of calories needed also decreases. On the contrary, the amount of protein required increases. This is to reduce the loss of muscle mass, strength, and function that decreases with age.
This is why the recommended daily amount of protein increases after the age of 60.
This is why you should try to eat high-quality protein such as salmon, eggs, and dairy products to get enough protein. Therefore, it is necessary to pay attention to including high-protein ingredients in the diet.
Calcium & Vitamin D Foods
As you get older, bone health becomes essential. This is why you need to pay more attention to your calcium and vitamin D intake.
Dairy products are a good source of calcium and vitamin D. But there are plenty of other calcium-rich foods like leafy cooked vegetables and chia seeds as well. Fatty fish like salmon and mackerel are also good sources of vitamin D.
Fish also contains protein and omega 3 fatty acids, so it is considered a good food to consume in old age.
Foods Rich in Fiber
Fiber has been shown to reduce the risk of a variety of diseases, including heart disease, diabetes, and metabolic syndrome. Including raspberries, leafy vegetables, chia seeds, flaxseed, oats, chickpeas, and quinoa and other plant-based foods for fiber in your diet is essential to improving health in old age, experts say.