The American Association of Retired Persons (AARP) has shared a list of seven superfoods that people over 50 should consume frequently to maintain good health as nutritional needs evolve. With metabolism slowing, bones weakening, and muscle mass declining, these foods can help boost health, control blood pressure, and reduce the risk of heart problems.
1. Dark-Green Leafy Vegetables
A good diet includes dark-green leafy vegetables and low-fat dairy, both rich in calcium, which is crucial as bones soften with age. Good examples include kale, arugula, broccoli, and spinach, which are also high in fibre.
2. Berries
Berries are high in fibre, vitamin C, and anti-inflammatory and antioxidant flavonoids. According to a spokesperson for the Academy of Nutrition and Dietetics, fibre “helps keep us regular, manage our weight and protect against diseases like diabetes, heart disease and cancer.” It is recommended that men aged 51 or older eat 30 grams of fibre daily, and women aged 50 or older should consume 21 grams per day.
3. Seafood
Fish such as salmon, cod, tuna, and trout are ideal for building muscle. Experts recommend aiming for 5 to 6 ounces (141–170 grams) of protein daily from seafood, nuts, poultry, seeds, soy products, or lean meat. Fish is also a brilliant source of vitamin B12.
4. Nuts and Seeds
All nuts are beneficial in moderation as they contain protein and fibre. The daily recommendation is equivalent to about 24 almonds, 18 cashews, 35 peanuts, or 15 pecan halves.
5. Beans and Legumes
These help reduce cholesterol as they are loaded with fibre and protein but low in calories. Hummus is also recommended by experts as a healthy snack.
6. Avocados
Eating two servings of avocado per week could lower the risk of cardiovascular disease, according to research published in the Journal of the American Heart Association. The study found that people who consumed this amount had a lower risk of developing cardiovascular disease than those who rarely ate avocados.
7. Cottage Cheese
Christine Rosenbloom, a registered dietitian and nutritionist, said: “Cottage cheese is a great source of whey protein, which helps stimulate muscle protein synthesis.” She added: “Athletes know this — after a workout, they often have a shake based on whey protein. But instead of doing that, eat cottage cheese.”
