THE diet plays an increasingly important role in overall health. And in that sense, the breakfast It is “the most important meal of the day”. Therefore, with the increase in life expectancy, people over 50 years they should have healthy habits from the moment they get up in the morning.
Those people who enter this cycle must adopt habits conducive to health, such as a healthier diet.
Changes since the age of 50
He collagen It is a protein that the body stops producing after the age of 25, which is why older people start showing signs such as expression lines on the face.
But the lack of this protein can be the cause of more serious damage Inside a arthritis, whether rheumatoid or osteoarthritisor maybe osteoporosis.
Among the changes appears menopausethat after the age of 45 a woman can appreciate a hormonal imbalance in her body.
“This is because another phase of her life begins, in which hormone production decreases, as a consequence of this: the withdrawal of menstruation,” she explains. MedlinePlus, US National Library of Medicine.
He increased fat in the abdominal area After menopause it is associated with the slow metabolism that a woman may have at this age, which is why it leads to a balanced diet that promotes the health of the body.
Food and vitamins from the age of 50
From the age of 50 it is essential consume calciumas the body’s absorption with this mineral is lower, they reflect from mayonnaise clinic.
It is then that protein intake is crucial, based on physical condition: “In the case of women over 50, experts recommend 1 to 1.5 grams of protein per kilogram of weight”, assures the American body for health and research and the diffusion of health media
The consumption of vitamin b12, because with age the body doesn’t absorb the amounts it should.
“It helps in the formation of red blood cells, maintenance of the central nervous system and gastrointestinal system,” they add MedlinePlus.
Foods rich in vitamin B12 are red meat, fortified cereals, dairy productsamong others.
Anyway, It is always important to consult a doctor or nutritionist develop a meal plan that includes fruits, vegetables, nuts.
Breakfast, bars and proteins
Specialists insist on having breakfast, especially if you want to return to an adequate weight after 50. «Spending many hours without eating after waking up can have a negative impact on the health and functioning of the brain“says nutritionist Trista Best.
“When glucose levels drop too low, people experiment brain fog, mental fatigue and irritability“, highlights the pro. on the site.
Breakfast is a routine, it determines what comes next, it will draw the line of “better selection of products in the rest of the meals”.
Be careful, for example, when consuming protein bars. Although there are multiple varieties, experts reject the intake of those that have chocolate. “The sugar in a ‘bar’ shouldn’t be higher than its protein content”warns Best
Healthy breakfast options for people over 50
The place Better with health, by ASproposes possible options for breakfast rich in vitamins and mineral salts:
Olive oil toast, grated tomato and turkey. A coffee with milk and a piece of fruit
- Bowl of fresh milk, oats, chia seeds, a handful of walnuts and chopped pineapple
- Yogurt or cottage cheese smoothie with sesame seeds and peanuts. Melon with ham. Coffee.
- Small guacamole sandwich with tuna, fruit and coffee.
- Cup of coffee, toast and orange juice. You can include a yogurt.
- Portion of fruit, 1 cup of tea and two slices of wholemeal bread.
Mary Ortiz is a seasoned journalist with a passion for world events. As a writer for News Rebeat, she brings a fresh perspective to the latest global happenings and provides in-depth coverage that offers a deeper understanding of the world around us.