Diet gun

All the vital organs of the human body as we age, especially after the age of 50, begin to lose some of their functionality.

More obvious changes besides changes in the skin are the weakening of the immune system, the decline in kidney function, changes in our nervous and digestive/gastrointestinal systems. In order for these normal age-related changes to be smoother, we should pay more attention to our nutrition.


The 10 best foods that seniors should incorporate into their diet are the following:

1. Protein foods

Depending on our activity, we are likely to lose up to 40% of our muscle mass by the age of 80. Our diet with sufficient protein helps, as much as possible, to maintain our muscles at a decent level and to slow the breakdown of our muscle mass, protecting us from muscle weakness resulting in possible falls and fractures. Lean red meat, chicken, fish are some of the best known sources of protein.

2. Eggs

In addition to being the best source of protein and containing many vitamins and antioxidants that help the health of the retina of the eye, eggs also contain choline, a component and neurotransmitter responsible for regulating mood and memory.

3. Fish with a high content of omega-3

Consuming foods with omega-3 fatty acids has benefits in improving heart health by reducing the risk of heart disease, in proper brain function (it helps cognitive function and reduces the risk of depression), in reducing diseases such as some forms of cancer and Alzheimer’s. Fish high in Omega-3 are herring, sardines, salmon and mackerel. Consuming them 1 to 2 times a week is an excellent choice.

4. Whole Grains

Whole grains have fiber and improve blood sugar levels, removing the risk of heart and kidney diseases. The more unprocessed a grain is, the more good it does to a person’s overall health.

Wheat germ, whole wheat pasta, brown rice, oats are the foods we should include in our nutrition.

5. Legumes

Legumes contain vegetable proteins, vitamins, antioxidants and fiber, helping the overall health of our body.

Lentils, beans, chickpeas should be in our weekly diet twice a week.

6. Dark green leafy vegetables

As we grow older, our body requires larger doses of vitamins and fiber. Physical inactivity, several medications, and ignoring the urge to defecate, common in the elderly, can cause constipation.

It is useful to consume green leafy vegetables because they contain vitamins C, B, A, K and lots of fiber that help prevent constipation.

Some dark green leafy vegetables are kale, arugula, spinach, broccoli, dandelion.

7. Calcium and vitamin D

Bones weaken over the years and osteopenia and osteoporosis often appear. Osteoporosis is characterized by a decrease in bone density, resulting in possible fractures.

Adequate amounts of calcium and vitamin D in our diet help to limit the occurrence of osteoporosis.

Calcium can be found mainly in all dairy products (milk, cheese, yogurt), while vitamin D in fatty fish such as mackerel, salmon, sardines, but also in egg yolk and mushrooms.

8. Antioxidant foods

The production of free radicals by our body increases as we age. Their accumulation in the body is known as oxidative stress, it is the main cause of worsening diseases such as memory loss, autoimmune disorders, heart disease, type II diabetes, cancer.

Foods that contain antioxidants and help in the inactivation of free radicals are mainly the following: dark green leafy vegetables, watermelon, apricot, grapefruit, pomegranate, papaya, cocoa.

9. Olive oil

Olive oil contains monounsaturated fatty acids and antioxidants (oleic acid, oleuropein, squalene).

These substances have a beneficial effect on the entire gastrointestinal system as well as on the cardiovascular system, helping to reduce “bad” (LDL) and increase “good” (HDL) cholesterol. They help prevent some forms of cancer and osteoporosis.

10. Water

As we grow older, we gradually lose the sense of thirst, so it is very possible to become dehydrated and not realize it.

The intake of 6 to 8 glasses (1 glass = 250 ml) of water per day is essential for proper kidney function and avoiding dehydration.

Aging is a natural process and not a disease, there is no medicine or technique that can cure it or reverse its course.

The way someone ages is related to genetic factors but also to the life they lived as a young person, it is a combination of environmental, genetic, and also factors such as serious accidents. This combination determines how quickly aging will occur in a person.

With the right nutrition we can do what we can, we cannot determine genetic factors, nor possible accidents.

Don’t neglect it, it is difficult to follow specific programs and advice when we get older but it is really worth it.

A better nutrition at this age will give us a better life.