Healthy food tips for over 50s

Simple recipe for good health after your 50th birthday – good nutrition and regular exercise
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The Tree Hotel Group pride themselves on providing healthy and delicious dishes on their menu. Managing Director Kavita Pal shares some of her foodie tips to stay healthy in your golden years at 50+.

Chili peppers may be small but are mighty in terms of health benefits. They contain capsaicin, an analgesic compound which helps with a variety of health issues including pain, cancers and high cholesterol. Add a bit of spice to your suppers and reap the rewards.

Adding vegetables like broccoli, spinach, cauliflower, cabbage and brussels sprouts to your diet can have great brain health benefits. They all contain antioxidants which help protect the brain.

Make sure your diet contains plenty of calcium which can help prevent osteoporosis. If you’re over 50 you need 1,200 mg of calcium each day. Good sources of calcium include milk, cheese, yoghurt, almonds and pulses. Try and have three servings of calcium rich foods or drinks each day.

Yoghurt is not only a great source of calcium, but is also beneficial in maintaining a healthy gut. Your body needs to have a healthy amount of ‘good’ bacteria, so look out for probiotic yoghurt which contains those precious living organisms.

Turmeric contains curcumin which has anti-inflammatory properties. Turmeric has been used as a cleanser for thousands of years and is believed to help relieve pain and prevent the build of up amyloid beta plaque which is a major cause of Alzheimer’s. Turmeric is found in many curries and other Asian dishes.

Fish is a great source of omega-3 fats which are important for brain function. Having a diet rich in omega-3 fatty acids has been linked to improved memory and preventing the build up of cholesterol. It can also lover the risks of dementia, stroke and age related macular degeneration. Try and eat two fish dishes per week.

Other types of spices also provide great health benefits. Cinnamon is anti-microbial and anti-inflammatory, and may help boost brain function and control blood sugar levels. Cumin is rich in iron and can aid digestion. Coriander has anti-inflammatory properties and can help lower cholesterol. So reach for your spice rack when you cook and pack these health benefits into your meals.

Strawberries are not only delicious, but each serving contains lots of vitamin C which could help ward off wrinkles and age related dry skin. Treat yourself to some strawberries and cream for your vitamin C and calcium needs all at once!

Ginger has lots of anti-inflammatory properties which can be useful in fighting heart disease, cancer and Alzheimer’s. It is also high in antioxidants which help fight other diseases, and the gingerol in it is commonly used as a digestive aid. Ginger can add delicious flavour and heat to all kinds of dishes.

Tofu and other soy foods can help preserve the skin firming protein collagen as they are rich in the compounds ‘isoflavones’. Try adding some tofu to your diet and your skin may stay smoother for longer.

Treat yourself to a bit of chocolate. Yes! The cocoa used in making chocolate is rich in flavanols which can help preserve the healthy function of blood vessels. Healthy blood vessels can lower the risk of high blood pressure and dementia as we get older. Look out for dark chocolate with a high cocoa content.

Blueberries contain a perse range of micronutrients which can provide great health benefits as we get older. They can reduce inflammation and lower cholesterol. Try sprinkling blueberries on your cereals or add them to your yoghurt for some delicious variety in everyday foods. 

Last modified: June 10, 2021

Written by 2:28 pm Nutrition