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When we reach the age of 50, our bodies and systems undergo drastic changes. These include easier weight gain, increased cardiovascular and blood sugar risk, and higher cholesterol levels.
To prevent potential problems, we should all pay closer attention to some of our habits. Diet is a key factor in our overall health, slowing down aging and keeping us fit. Here are some dietary tips to help you take care of your body!
Proteins
First, it's important to consume good sources of protein every day, such as meat, fish, tofu, eggs, and legumes. They're essential for staying in great shape!
To calculate your daily protein intake, add approximately 1g of protein to every kilogram of your weight. So, if you weigh 72kg, you should include 72g of protein in your diet every day.
For plenty of delicious meat recipe ideas and to help you consume your essential protein intake, visit our blog.
Vitamin A
Vitamin A is very important because it protects the immune and cardiovascular systems. It also helps synthesize proteins. It also plays a role in vision and skin.
It is mostly of animal origin (turkey and chicken offal and beef liver top the list), but it is also found in certain fruits and vegetables, such as spinach, pumpkin and carrots.
Vitamin D
Vitamin D is also a nutrient necessary for the proper functioning of the body, particularly from the age of 50. It makes bones and teeth stronger. It also reduces the risk of osteoporosis, certain cancers, and cardiovascular and neurodegenerative diseases. It is also said to be anti-allergic and anti-infectious.
The sun is the main source of vitamin D. In winter, be sure to take supplements in capsules or through your diet.
Products rich in vitamin D include oily fish (salmon, sardines, herring, mackerel), liver and dairy products.
Need help incorporating fish into your meals? Visit this article to cook salmon with 7 simple recipes.
Vitamin E
Vitamin E provides good protection against aging. It is an antioxidant and anti-inflammatory. It prevents certain diseases, such as cardiovascular and neurodegenerative diseases.
So, focus on foods like sunflower oil, wheat germ, hazelnuts, tomatoes, kiwi, cabbage and green leafy vegetables.
Vitamin C
Vitamin C is one of the most important nutrients for the human body, especially when you reach 50 years old!
Antioxidant and anti-aging, it supports the immune system and helps prevent infections. It contributes to the formation of bones, blood vessels, and tendons. It also has a positive impact on skin strength and elasticity. In addition, it promotes tissue building, reduces muscle aches, and helps combat fatigue.
Some fruits and vegetables are good sources of vitamin C, including bell peppers, kiwi, strawberries, raspberries, cabbage, oranges, lemons, and grapefruit.
The trick is to consume them as soon as possible after picking because time and cooking can alter the vitamin C contained in the food.
Vitamin B
Vitamin B plays a vital role in brain function, making it a very important nutrient! It also aids muscle growth and recovery.
Fish, eggs, shellfish, milk, and poultry can help you get more vitamin B.
Omega-3s
Omega-3s have been a hot topic for several years now. They are known to protect the heart, eyes, brain, and cognition. They therefore play a role in preventing certain diseases associated with aging, such as cardiovascular disease, Alzheimer's, and diabetes.
Flax seeds, chia seeds, and oily fish are excellent sources of omega-3s.
Products l’épicier : your health allies
While consuming nutrient-rich foods is important, so is their quality! That's why it's important to carefully check the quality, integrity, and origin of the products you purchase.
Local foods should be favored to ensure ethical growing and farming practices. This also allows for the consumption of the freshest possible produce.
Moreover, l’épicier offers top-quality products on the market. In addition, it favors Quebec or Canadian producers whenever possible.
Our meats
The animals are raised freely, without the addition of growth hormones or antibiotics. We make sure to work with partners who treat animals well, from birth to slaughter.
Our meats contain as little bad fat as possible, are not churned, and are never injected with water. They are also vacuum-packed and flash-frozen during preparation, guaranteeing you a product that is as fresh as possible.
Our fish
Directly from the fishing boat-factory, our fish are prepared, vacuum-packed, and frozen as soon as they're caught. It's a far cry from the fish that's been on display in supermarkets for so long!
Our fruits and vegetables
You can supplement with frozen fruits and vegetables and dry and canned food at l’épicier.
A common misconception is that frozen products are of lower quality than fresh ones. But the opposite is true! Freezing helps to preserve food optimally. It slows down the rate of tissue degradation and therefore helps to preserve the quality and quantity of vitamins and nutrients.
Fruits and vegetables are usually frozen quickly after picking, which ensures that the nutrients and vitamins they contain are protected, unlike "fresh" foods that remain on the shelves for too long.
Conclusion
After the age of 50, we need to pay more attention to our diet to stay healthy. Consuming a combination of vitamins and nutrients is the best way to protect, fight, and prevent.
The trick is to eat a varied and diverse diet. This way, you're more likely to absorb everything your body needs.
sources:
move50plus.ca/what-to-eat-to-help-your-muscles/
www.femmeactuelle.fr/sante/alimentation-equilibree/5-cles-pour-bien-se-nourrir-apres-50-ans-2087794
www.passeportsante.net/fr/Actualites/Dossiers/Fiche.aspx?doc=cles-maintenir-en-forme
www.pleinevie.fr/sante/nutrition/nutrition-les-bonnes-vitamines-a-prendre-apres-50-ans-24650.html
www.passeportsante.net/fr/Solutions/PlantesSupplements/Fiche.aspx?doc=acides_gras_essentiels_ps
www.journaldemontreal.com/2016/04/24/fruits-et-legumes-congeles-un-choix-sante
www.passeportsante.net/fr/Nutrition/PalmaresNutriments/Fiche.aspx?doc=vitamine_a_nu
