7 foods over-50s should be eating to stay healthy, according to experts

Throughout our lifetime it’s vital to maintain healthy eating habits. But, after the age of 50, there are certain foods experts recommend consuming frequently.

The American Association of Retired Persons (AARP) has shared a list of superfoods to keep you healthy as nutritional needs adapt and change over time. With a tendency for metabolism to slow down over time, bones weakening and muscle mass declining, there are several ways to boost your health regardless. A good diet can also help blood pressure remain under control and reduces the risk of heart problems.

A good diet includes from dark-green leafy vegetables and low-fat dairy. That’s because both of these kinds of products include calcium – something crucial as our softens bones over time.

Good examples include kale, arugula, broccoli and spinach which are also high in fibre.

Berries are high in fibre, vitamin C, anti-inflammatory and antioxidant flavonoids. According to a spokesperson for the Academy of Nutrition and Dietetics, fibre “helps keep us regular, manage our weight and protect against diseases like diabetes, heart disease and cancer”.

It is recommended that men 51 or older eat 30 grams a day, and women 50 years or older should eat 21 grams a day of berries.

Fish is ideal for building muscle – this includes options like salmon, cod, tuna and trout. Experts recommend aiming for 5 to 6 ounces (between 141 and 170 grams) of protein every day, whether this is seafood, nuts, poultry, seeds, soy products or lean meat.

Fish is a brilliant source of vitamin B12 too.

All nuts are good for you in moderation as they contain protein and fibre. The daily recommendation is equivalent to about 24 almonds, 18 cashews, 35 peanuts and 15 pecan halves.

These help reduce cholesterol as they’re loaded with fibre and protein but are also low-calorie.

Hummus is also recommended by experts as a healthy snack.

Eating two servings of avocado a week could lower the risk of cardiovascular disease, according to research published in the Journal of the American Heart Association.

The study found that people who ate this amount had a lower risk of developing cardiovascular disease than those who rarely ate avocados.

Christine Rosenbloom, a registered dietitian and nutritionist, said: “Cottage cheese is a great source of whey protein, which helps stimulate muscle protein synthesis”.

She continued: “Athletes know this — after a workout, they often have a shake based on whey protein. But instead of doing that, eat cottage cheese.”