Nutrition Tips for Men over 50

We all know the effects of age on our body that are not just targeted on either internal or external but both. Aging triggers certain issues physically and mentally too. To stay strong even after you being in 50 can be achieved with the right food you are consuming. The way you eat helps to increase mental acuteness, body resistance and good energy levels, strong enough to face chronic health problems and other diseases.  So here are nutrition tips to be followed.

Nutrition tips for men over 50

B12 supplements

Vitamin B12 is an essential vitamin for the healthy functioning of the blood cells and nerves. It is also required in the DNA making. This vitamin don’t available in the direct form, it is bound with protein in the food and it has to be emitted from the protein during the process of digestion in the stomach. As we age there are many functional changes in our body including digestive system, there will be reduction in the stomach acids which it tends to lowers the absorption of nutrients including B12. B12 is present in the foods like fish and meat, if you are a vegetarian then the B12 supplements can replace the requirement.

Fruits

One of the natural way to get the nutrients that are required by the body is fruits. They are the sources of vitamins and nutrients that are available easy. Add fruits to your daily diet as they do not add sugar, even the sweet fruits won’t fluctuate your sugar levels. Hence increase the daily intake of fruits.

Calcium and Vitamin D

Around the age 40 due to the changes in hormones and gastric acid there is a drop of vitamin D and absorption of calcium by the body. So it is suggested to counter act the problem by taking adequate amounts when you are in 30′s itself. It is not too late if you miss in 30′s. Get the calcium amounts from the finest sources like spinach, kale, broccoli, sardines, low fat yogurt and milk.

Whole Grain Diet

Men over 50 need to switch from their daily flour diet and polished rice to whole grain foods to secure many advantages. Whole grain food items like brown rice and wheat helps to balance hunger, they also plays a major role in the constant and slow release of sugar to the body .

Juices

As discussed earlier, over 50′s the digestion levels are slow compared to normal and it is good to hop from the hard foods to easy foods that will quickly absorbed by the body. Cut down the hard foods and add juices instead of them. This also helps to keep your body stay hydrated and to increase the digestion.

Fish

There is a chance to get the omega-3 fatty acids easily with the regular intake of fish. The good amounts of fish you consume the good amounts of omega-3 fatty acids you are acquiring. These fatty acids are necessary for the proper health of a human. So get the rich amounts from fish such as tuna, salmon, halibut and other sea foods like krill and algae.

Source: http://menhealth.in