Wondering who the ‘seenager’ is? Well, it translates to ‘senior teenagers’, a term that has come to be used for senior citizens who display enthusiasm and zest for life just like teenagers! And the right energy is what they need to move forward. Of course, their diet plays a key role in this. Come and let us tell you something about what to eat after 50!
Due to the pandemic and long-term stay at home, a collective awareness of maintaining fitness and clean eating is in vogue today. This is reshaping opinions about what constitutes a good diet for certain age groups and giving new impetus to old practices such as foraging and gardening.
Especially after the age of 50, you need to pay more attention to what you eat. Your intake may be low in calcium, potassium, dietary fiber, and vitamin D. Deficiencies in these nutrients and food components have led to their classification as nutrients of public health concern. Low intake can cause a number of physical ailments, including muscle spasms (calcium), heart palpitations (potassium), fatigue (fiber) and bone pain (vitamin D). If this sounds downright alarming, don’t panic; there are many foods that can help ensure you meet your daily nutrient needs. But first, let’s revisit why you need these basics in the first place.
The importance of a healthy and nutritious diet
Calcium and vitamin D are known for their role in bone health, but both are important for muscle contraction and nerve communication throughout the body. Vitamin D has also been shown to be crucial for immune system health. Potassium, an electrolyte, is essential for muscle contraction and nerve transmission, but its main role is to keep the heart and kidneys working at their best. Dietary fiber might not be classified as a vitamin or mineral, but it has many properties that make it an important nutritional component of food. A diet high in fiber has been shown not only to reduce the risk of heart disease, but also to help maintain regularity and may help reduce the risk of type 2 diabetes. And because fiber helps keep you full longer, you may have less of an urge to mindlessly chew between meals.
What to eat after 50.
The easiest way to notice a lack of dietary fiber is if you have trouble pooping. Signs of calcium, potassium and vitamin D deficiency are not easy to recognize on your own. Feeling tired and weak can be a sign of a deficiency in all three of these nutrients. Dry skin can indicate a calcium deficiency.
You can regularly include the following foods in your diet to ensure your body gets enough nutrients.
1. Apple: A common saying goes: “An apple a day keeps the doctor away”. Why is this so? Well, apples calm the nerves. They contain vitamin B12, phosphorus and potassium, which help in the synthesis of glutamic acid, which controls the wear and tear of nerve cells. In combination with honey, it fills the nerves, as it is a tonic for the nerves.
2. Banana: Regular consumption of bananas relaxes the muscles and ensures good sleep. They are rich in tryptophan, an amino acid that stimulates the production of hormones of happiness and sleep.
3. Nuts and seeds: They are rich in vitamin E, zinc and magnesium, which regulate mood and relieve stress. Vitamin E is antioxidant which destroys free radicals.
4. Raw honey: It is considered a mood lifter. Honey contains levulose, dextrose and other natural sugars that give instant energy and make you active. However, honey may not be suitable for diabetics and individuals with intestinal problems. Check with your dietician/doctor.
5. Garlic: Garlic contains selenium and antioxidants. It helps to neutralize free radicals.