Foods that must be eaten at the age of sixty .. What are they? | Health | A must for better health | DW

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Attention to diet as you age, it becomes necessary to maintain activity and immunize against diseases. German magazine “Brigitte” quotes healthy food experts who should not be absent from your table when you reach the age of 60:

Calcium

Calcium is an important nutrient for bones, and its deficiency may lead to fractures and osteoporosis in old age. This is why it is recommended that women from the age of 60 years or older consume 1.5 grams of calcium. However, only 65 percent of women follow this advice. For men, their daily allowance of calcium should range from age 65 to 1.5 grams. Among the good sources of calcium, milk and dairy products top the list. But for a good absorption of calcium in the body, it also needs vitamin D.

Vitamin D.

Statistics show that about half of the population around the world suffers from severe vitamin D deficiency in old age and women are the most affected. Vitamin D is good for the bones and teeth, as well as strengthening the muscles and immune system. The body can produce 90 percent of its vitamin D needs on its own with the help of sunlight. Fish are rich sources of this vitamin, especially salmon and herring.

Vitamin B1

This vitamin is essential for a strong nervous system. It also supports the supply of energy as well as the preservation of nerve tissue and heart muscle. Vitamin B1 is essential for carbohydrate metabolism. The daily requirement for vitamin B1 is about 1.2 milligrams for women and 1.4 for men. Foods with high levels of vitamin B1 include oat flakes, sunflower seeds, peanuts and wheat bran.

Iron

A one-sided diet or poor diet can lead to iron deficiency, but it may also be an indication of pathological changes in the digestive system. Meat in particular is a good source of iron, and some plant foods meet the body’s daily need for iron, such as wholegrain rice, chanterelle mushrooms, and soy. Women need about 15 milligrams of iron per day, while men need 10 milligrams per day.

Folic acid

The body needs folate for blood formation and cell division. The cardiovascular system is also supported by an adequate daily ration of nutrients. We need about 400 micrograms of folic acid daily. Foods rich in this form of vitamins include: green leafy vegetables, whole grain products, egg yolks and peanuts.

Magnesium

It is one of the essential mineral salts for the body, especially heart health and regular heartbeat. Magnesium deficiency can lead to muscle spasms; adults should take 300 to 400 mg of magnesium daily. The body cannot produce this mineral, so food is the main source for obtaining it. Among the foods that contain magnesium are wheat bran, pumpkin seeds and sunflower seeds.
EM / A.S.



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