Healthy Eating Age 40 and Over

Different age levels have different nutritional needs because the body always changes, according to a dietitian from the Nutrition research centre of ageing, tufts university in Boston, Helen Rasmussen recommends the types of food for people aged 40 years and over are as follows.

1. Foods that contain Vitamin B12

Vitamin B12 is needed for the formation of red blood cells. Vitamin B12 can be found in supplements and fortified cereals so that it can be absorbed quickly by the body since the age of 40 years consume fortified cereals.

2. Bananas

Avoiding strokes and heart attacks due to high blood pressure, one must reduce the consumption of sodium and increase the use of potassium.

3. Add seasonings

With growing age, saliva and sense of taste strength decrease, thus decreasing appetite, try by adding other herbs that are free of sodium, add pepper or seasoning flavour enhancers, if harmful effects arise due to excess spices you can overcome by drinking lots of water white and milk, avoid cooking that is too cooked because it will eliminate the taste.

4. Drink milk

Calcium is good for bones and easily obtained in milk and various other products, experts say that people need more calcium in old age, because of decreased lactose levels, adults need 1000 mg of calcium per day and should be increased to 1200 mg for women over the period 50 years.

5. Foods that contain Lutein

Lutein intake needs to be improved in middle age, the point is to keep the eyes from being nearsighted and cataracts, Lutein can be obtained from leafy vegetables such as spinach or broccoli, fruits such as grapes and oranges and egg yolks.

6. Avoid these foods

Avoid foods that contain saturated fat, start consuming low-fat milk and foods such as soy, foods that contain unhealthy carbohydrates also need to be avoided such as white bread that has low levels of vitamins and fibre, Do not consume supplements keep your body healthy both when young and already old.

a. Foods that are too much salt

Your blood pressure will be negatively affected if there is too much salt in your diet, the strain on your kidneys, heart, blood vessels and brain will get bigger if your blood pressure gets higher, your blood pressure will be directly affected by the amount of salt you consume.

Maybe you also already know that some types of food such as potato chips have high salt content, so you stay away from it, but you still need to be aware of other types of food such as cheese and processed meat, pizza, frozen foods, and cereals that maybe your breakfast companion you, therefore you should prepare food yourself and avoid fast food.

b. Alcoholic drinks

Heart or liver, body organs that will be affected by alcoholic beverages, the leading cause of death in people who abuse alcohol is heart disease. You will be more at risk of various illnesses such as stroke, chronic liver disease and mouth cancer if you consume alcohol in the long run long.

c. Food is too much sugar

Avoiding weight gain Most people's reason for avoiding sugar, researchers have found that your age will decrease by consuming too much candy, your body will convert sugar to glucose when you eat sugar, be it in the form of candy, half a litre of ice cream or carbohydrates in the dinner menu.

Diabetes or diabetes is one of the leading health problems associated with glucose, kidney damage, heart disease and nerve damage are various diseases that can be caused by diabetes, the appearance of a person's body with diabetes will be older than it should, due to people living with diabetes will having problems in the mouth, skin and bones.

d. Drinks that contain soda

Corn syrup that contains fructose and free radicals found in soda, the risk of diabetes, complications from diabetes and tissue damage caused by free radicals, is another adverse effect of the drink.

Soda contains phosphoric acid, which removes magnesium and potassium. In contrast, for the immune system to be maintained optimally, the body needs magnesium and potassium.