When it comes to food There are many foods that can be eaten to help treat or alleviate the symptoms of chronic diseases. (From heart disease to osteoporosis). But instead of listing food items as specific menus. It’s better to eat a variety of foods to get a variety of nutrients as well. Let’s find out what are the best foods people over 60 should consume every day.
1. High Protein Diet
when you get older Energy demand will be reduced. due to decreased metabolic rate But the body of people at this age needs more protein. to reduce the loss of muscle mass body strength And the functioning of various systems in the body, although the recommended daily intake of protein is about 0.8 grams per kilogram of body weight, but in the elderly over 60 years of age, protein intake should be increased. at least 1200 grams per day UFABET
Food sources rich in high-quality protein, such as salmon, eggs and dairy products. which contains essential amino acids for the body You should also choose a high-protein meal for breakfast. for a good start to the day
2. Calcium and Vitamin D
Calcium and vitamin D are important for optimizing bone health. It is a nutrient that people of this age need to increase. Dairy products are a good source of calcium and vitamin D. But there are plenty of other foods rich in calcium, such as plants like baby broccoli, cooked greens, kidney beans and chia seeds . Good fatty fish like salmon and mackerel. It’s also a good source of vitamin D. It also provides both protein and omega-3 fatty acids. Which plays an important role in anti-inflammatory, osteoarthritis, rheumatoid arthritis, reducing the risk or preventing various diseases
3. Fiber rich foods
Another important nutrient that nutritionists say is important for the elderly is fiber, as fiber plays a role in reducing the risk of various diseases such as heart disease, diabetes, metabolic syndrome . and diverticulitis High-fiber foods include raspberries, leafy greens, chia seeds, flaxseeds, oats, chickpeas and quinoa.