In the cycle of years, the food at the table has become a part of our lives, and health preservation starts from the place of eating.

Diet plays a vital role in our health, especially in middle and old age, and choosing the right food is even more important.

It's just that we sometimes have some misunderstandings about common sense in life, and some people have always thought that we should eat more beef, which can supplement protein and improve the physical fitness of middle-aged and elderly people.

But the actual situation is not like this, 4 healthy foods suitable for middle-aged and elderly people to eat, beef is not on the list, the first place is it, it is recommended to know more.

In middle and old age, through a scientific and reasonable diet, we can improve the body's immunity, maintain bone health, protect the cardiovascular system, and help the body maintain youth and vitality. Therefore, it is crucial to have a reasonable diet.

According to the needs of the human body, professional dietary researchers have studied that people in the middle-aged and elderly stage should pay more attention to these 4 types of healthy foods in their daily diet.

Fourth: chicken breast

Chicken breast is known as a standout for high-quality protein because it contains protein that contains all the essential amino acids that the body needs.

This complete combination of amino acids is essential for the maintenance of muscle mass, and it is a supporter of the body's structure, providing a nutritionally balanced composition for middle-aged and older adults.

What makes chicken breast unique is not only its rich protein, but also its ideal ratio of low fat and high protein. This makes it ideal for cardiovascular health.

Scientific studies have shown that moderate intake of low-fat and high-protein foods can help maintain blood lipid levels and reduce the burden on the heart. Therefore, choosing chicken breast as part of our diet can not only meet our human nutrient intake needs, but also reduce our high-fat intake and avoid excessive obesity.

Third: beans

Soy products are one of the star foods in the diet of middle-aged and elderly people, which are rich in protein, fiber and vitamin B, providing comprehensive nutrition for the body.

These ingredients help to maintain bodily functions, as the poet said, "Time never defeats beauty, but beauty is often defeated by tofu." "Soy products also keep us youthful and our skin smoother.

Scientific explanations suggest that moderate calcium intake can slow the progression of osteoporosis and reduce the risk of fractures. Therefore, soy products are not only delicious, but also a defender of bone health.

Second: eggs and fish

Fish is an important part of the diet of middle-aged and elderly people, and it is rich in high-quality protein. These proteins are necessary for building and repairing muscle, helping to maintain muscle mass.

At the same time, fish meat is also rich in Omega-3 fatty acids, which help reduce blood triacylglycerol levels, slow down the development of arteriosclerosis, and reduce the risk of heart disease and stroke. By consuming fish in moderation, we make our hearts healthier and avoid cardiovascular diseases.

Especially for middle-aged and elderly people, moderate intake of high-quality protein is essential to slow down the loss of muscle mass and maintain muscle health and vitality.

As an ideal food choice, eggs not only provide comprehensive and efficient protein, but also escort the diet of middle-aged and elderly people and help maintain the good state of the body.

Eggs are also rich in vitamins and minerals like vitamin A, vitamin D, vitamin B12, selenium, and phosphorus, among others.

These nutrients are important for maintaining our body's eyesight, bone health, and the normal functioning of the nervous system. Therefore, middle-aged and elderly people eat as much as possible an egg for breakfast every day to maintain our human nutritional needs.

First: Dairy

Dairy products are known as the guardian saint of bones, because the golden combination of calcium and vitamin D in dairy products provides stable protection for the bone health of middle-aged and elderly people.

Scientific studies have shown that vitamin D helps promote calcium absorption, which in turn supports bone density. Choosing high-quality dairy products is a smart way to protect your bone health.

As the old proverb goes, "Drink a glass of milk for good health." "Dairy products are a great partner for muscle health and recovery.

Although dairy products contain fat, the types of fat in them are healthier than other fatty foods.

Moderate amounts of saturated fat do not adversely affect the cardiovascular system, but rather contribute to the maintenance of normal physiological functions. Choosing low-fat or skimmed dairy products can not only satisfy the appetite, but also protect the heart to a certain extent.

In addition, maintaining the intake of vegetables and dietary fiber, through this dietary structure, can make people at this stage more healthy.

Vegetables and dietary fiber foods

Vegetables play an indispensable role in the diet of middle-aged and elderly people, and their rich dietary fiber and antioxidants are key elements that are essential for maintaining the sound functioning of the digestive system.

Dietary fiber is an important contribution to vegetables, which can promote intestinal peristalsis, effectively prevent constipation, and reduce the potential risk of colon cancer.

Antioxidants are another highlight of vegetables, which can neutralize free radicals in the body, thereby slowing down the aging process and protecting cells from oxidative damage.

There is a wide variety of vegetable options available on the market, and each type of vegetable represented by the color has a unique function that provides all-round protection to our body.

Different coloured vegetables contain different nutrients, including vitamins, minerals, and antioxidants.

Dark green vegetables, for example, are rich in folic acid, which helps maintain cardiovascular health; Red vegetables, on the other hand, contain a lot of lycopene, which has significant antioxidant effects. By diversifying our intake of a variety of vegetables, we can enjoy a rich and comprehensive feast of nutrients and inject more vitality into the human body.

Dietary fiber helps to increase the volume of stool, promote intestinal peristalsis, and prevent constipation. In addition, dietary fiber has a good stimulating effect on the colon, which helps to slow down the stay time of food in the colon and reduce the risk of colon cancer.

Whole grains are like intestinal scavengers, keeping our digestive system smooth and reducing the trouble of constipation in middle-aged and elderly people.

In middle-aged and senior life, a balanced diet is the key to staying away from various chronic diseases. By choosing the six healthy foods mentioned above, we not only provide the body with essential nutrients, but also subtly prevent the occurrence of many chronic diseases.

When we reach a certain age, everyone around us shouts "care for ourselves", but this is not just a slogan, but a practical action that starts with every meal.

By making healthy food choices, we energize our bodies and add a touch of brightness to healthy living.

Every meal is an opportunity to take care of ourselves, so let's start now and contribute to our bodies. Let's join hands on the road to health, let food become the most loyal warrior in our lives, and defeat the hidden dangers of bad molecules in our bodies.

Proofread by Zhuang Wu