5 foods for over 60s that allow you to stay slim and healthy

Nutrition and age, a combination that should not be overlooked. Because if it is true that ahealthy and balanced diet it is essential to preserve health at any stage of life, it is equally true that, as the years go by, the need for some nutrients can increase.

Vitamin B12, vitamin D, folic acid, calcium and potassium, among others, play a crucial role in feeling fit and being able to engage in normal daily activities even after 60.

So what are the foods that allow you to stock up on these nutrients?

The advice comes from nutritionist Nmami Agarwal, founder of NmamiLifewhich suggests in particular 5 types of foods on which it is good to focus on to stay healthy after 60. Here’s what they are and why.

1. Foods rich in omega-3 fatty acids

Omega-3 fatty acids are precious allies for health and are important at any age. Among the foods that are rich in it, there are nuts, fatty fish, soybeans, chia seeds and flax seeds. Why should they never be lacking in the diet of the over 60s? Why Omega-3 fatty acids they help prevent inflammationwhich is considered to be the root cause of most diseases plus they help maintain heart health.

2. Calcium Rich Foods

To have strong and healthy bonesespecially past a certain age, it is necessary to count on a sufficient supply of soccer, also important for regulating blood pressure. Among the foods for the over 60s to bring to the table to increase calcium intake there are milk and dairy products in general, but also chickpeas and green leafy vegetables. On the contrary, they should be reduced those foods which, if taken in excess, prevent the correct absorption of this mineral, as the salt, coffee or alcohol and foods high in saturated fat.

3. Fiber-rich foods

With advancing age also the digestive system can slow down. In fact, the walls of the gastrointestinal tract can thin making it difficult to eat peristalsis and therefore increasing the risk of constipation. Therefore, past 60, fiber is one of the essential nutrients. Make way then to whole grains, nuts, lentils, legumes and of course also fruits and vegetables.

4. Iron-rich foods

The iron it is required by the body as it produces hemoglobinThat carries oxygen in the blood from the lungs to the rest of the body. By limiting the supply of oxygen in the body, a lack of iron can give rise to symptoms such as fatigue and tiredness. If large amounts of iron can create various problems in the stomach, low amounts can on the contrary cause anemia. Among the most recommended foods for the over 60s, therefore, also those rich in iron such as green leafy vegetables, beets, prunes, lentils, beans, nuts and seeds but also fish, poultry, beans and lentils.

5. Foods rich in vitamin C

Vitamin C, or ascorbic acid, also plays a fundamental role for the body as it is involved in many functions of the body, such as collagen formation, iron absorption and maintenance of healthy teeth and bones. Even more important functions going forward with the years, when in fact it can be useful increase vitamin C intake. To stock up, it is good to make sure you bring to the table, citrus fruits but also strawberries, peppers and broccoli.

The extra advice

In addition to focusing on the foods indicated above, after the age of 60 it is important to continue to have insurance the well-known 5 servings of fruit and vegetables a day, a particularly important habit for preserve the organism from aging. More, don’t give up on carbohydrates but choose the right ones. Removing any nutrient from your diet can have a negative impact on your health, she points out. Carbohydrates are an important nutrient and can benefit your health if chosen in the right way and introduced in the correct quantities. Also in this case, then, among the foods to focus on there are whole grains, legumes, nuts and seeds, because rich in good carbohydrates and other essential nutrients.