In certain years it is necessary to increase the intake of calcium due to bones, but there are other things you need to do to stay strong and healthy in the years ahead.
A man can not do anything against aging, but he can do a lot when it comes to diet. We are not the same person in the 20s, 30s, 50s of life. We gain experience, we grow older, we grow older, we become wiser, our body changes and we want to stay healthy and in good shape. In addition to exercise, diet is important, which needs to change over the years. This is so because the organism has different needs in every animal age.
1. Insert more proteins
In the 1930s, we started losing muscle mass, but research shows that if we get a little more protein, this can be prevented. By 65, 0.8 grams of protein per kg of body weight is required, and after 65 years of age from 1 to 1.2 grams.
An excellent source of protein is meat, fish, eggs, nuts, legumes, mushrooms.
2. Reduce calories
As years pass, muscle mass decreases, which means that the metabolism becomes slower. That’s why it’s more useful to adapt calories, which does not mean starving, but running more. Eat salads instead of fries, do not eat a sandwich with two pieces of bread and the like.
3. Add Vitamin B12
As the years go by, the body finds it harder to absorb certain nutrients, including vitamin B 12. This vitamin is important for the proper functioning of the nervous system, the metabolism of cells and the creation of red blood cells.
Good source of vitamin B12 is found in meat, fish, eggs and dairy products.
4. Calcium and vitamin D
Calcium and vitamin D are necessary for healthy and strong bones, and if you enter enough in the body, the risk of osteoporosis and bone fracture is reduced. Women younger than 50 years of age should ingest 1,000 milligrams of calcium and 600 micrograms of vitamin D per day. After 50 birthday, the daily intake should be 1,200 milligrams. In order to have strong and healthy bones, add enough dairy products and oily fish such as salmon and tuna.
Vitamin D-rich foods: beef and veal liver, yolk, canned fish, mushroom shiitake, whole milk, yoghurt, almond milk, orange docks.
5. Drink enough water
It is very important that you enter enough fluids because if the body is dehydrated it does not work properly. Do not wait to feel thirsty, always have a bottle of water available at hand.