6 Best foods for men 50 years and over

Getting older, a person will be more at risk for serious health problems such as high blood pressure, heart disease, diabetes, and cancer. However, this health threat can be prevented by adopting a healthy lifestyle, one of which is from food. According to research published in the Journal of the American Dietetic Association, practicing a healthy diet helps improve a person's quality of life. Therefore, for the sake of better health and quality of life, here are a variety of foods that are very good for consumption for men aged 50 years and over.

Foods that are recommended for men aged 50 years and over

1. Give

Berries such as blackberries, blueberries and raspberries, including types of fruit that are rich in antioxidants and are very good for consumption by men aged 50 years and over. The antioxidant content in it is very good for reducing cancer risk. Quoted from Everyday Health, research shows that the anticancer properties of blueberries can inhibit the growth of cancer cells.

In addition, research conducted at the Medical College of Wisconsin Cancer Center in Milwaukee stated that a person who consumed black raspberries and strawberries also experienced a 30 to 70 percent slowdown in the development of esophageal cancer and colon cancer by 80 percent. The best way to eat it is to eat it fresh or added to salads and yogurt.

2. Mushrooms

Mushrooms are one of the best foods for men aged 50 years and over to be included in the diet.

According to Leslie Bonci, RDN, head of the sports nutrition program at the University of Pittsburgh Medical Center's Sports Medicine Center, states that mushrooms only have 20 calories per cup. Apart from that, mushrooms also contain potassium which helps balance the effects of sodium and lowers blood pressure.

3. Eggs

When men start to age, their muscle mass will decrease. Usually, muscle mass will decrease significantly after a person is 50 years old. Therefore, research published in the British Journal of Community Nursing advises older people to increase their protein intake.

One of the best recommended sources of protein is eggs. Apart from containing protein, eggs also contain lutein which can reduce a person's risk of developing macular degeneration due to aging.

Also, try to eat smaller, more frequent meals to help nourish your muscles and prevent sarcopenia. Sarcopenia is a condition in which muscle mass slowly disappears with age.

4. Avocado

Blood pressure and high cholesterol are very common in men aged 50 years and over. These two things are the main risk factors for heart disease which is still a killer disease that needs to be watched out for.

For that, you need to eat foods that help maintain cholesterol levels. Avocados are one of the foods that contain monounsaturated fats which can help keep cholesterol levels low.

In addition, the unsaturated fats in avocados also help optimize the insulin hormone and control blood sugar levels.

5. Nuts

Nuts are rich in protein, magnesium, potassium, and a series of other vitamins and minerals. Nuts are a very good food for heart health because they contain soluble fiber which can lower bad cholesterol and triglyceride levels.

In addition, research published in the Archives of Internal Medicine states that people who ate nuts regularly every day for three months also had lower blood pressure and blood sugar.

You will also get the ideal body weight because nuts contain fiber which can make you full longer without consuming excess calories.

6. Kefir

Having a healthy digestive system is key to overall body health. This is because a healthy intestine supports a strong immune system, how the body absorbs nutrients, and how the body regulates mood.

For this reason, for men over 50 years of age, it is advisable to consume a variety of foods and drinks that help the development of good bacteria in the intestines, one of which is kefir.

Kefir is fermented milk that contains prebiotics and probiotics that help maintain the survival of good bacteria in the intestines.

By consuming kefir, you help your body prevent digestive problems later in life. Because the experts also found the fact that kefir helps reduce inflammation in the intestines of mice and reduce blood sugar levels in diabetes patients.