Here are 5 foods you absolutely must eat after 60!

Verified on 10/10/2023 by Alexane Flament, Editor
Voici 5 aliments à consommer absolument après 60 ans !

People over 60 need more nutrients than younger people. And yes, nutrition also evolves with age!

Eating well after 60 will help you maintain good health and manage the risk of diseases such as hypertension, hypercholesterolemia and diabetes.

Here are a few foods that you should definitely include in your daily diet for top health after 60!

Choose foods rich in vitamin D and calcium

As you know, after a certain age, the body’s needs change! This is particularly true from the age of 60! As we age, our bodies are confronted with chronic inflammation and more fragile bones.

To combat diseases such as osteoporosis (reduced bone density and alterations in bone microarchitecture), there’s nothing better than anti-inflammatory foods!

It’s essential to choose ingredients with vitamin D ! Vitamin D helps calcium bind to bone! Include dairy products, oily fish (mackerel, sardines, salmon, etc.), egg yolks, green leafy vegetables, nuts and seeds in your diet.

Good to knowChoose healthy fats (nuts, seeds, avocado, olive oil, oily fish) to support your heart health!

To fill up on omega-3s, adults should consume 2 to 3 portions of oily fish per week.

Favour lean proteins

Lean proteins are excellent for muscle health, which tends to decline with age! Regular protein consumption will provide your body with dopamine ! An essential molecule for staying in shape, boosting motivation and concentration!

A word of advice: Eat protein first thing in the morning at breakfast, so you don’t lose energy during the day! Choose eggs, yoghurts, fromage frais or almonds!

Increase your antioxidant intake

Oxidative stress is a factor in the acceleration of aging! To limit its effects, there’s nothing better than increasing your intake of antioxidants! To do this, it’s essential to eat foods containing vitamins A, C, E, iron, zinc and selenium.

It’s essential to eat fruits and vegetables! They’re rich in vitamins, minerals and fiber!

Good to knowA portion of vegetables or fruit with each meal is recommended!

Eat foods containing magnesium

Do you sometimes feel drowsy during the day, or need a little nap to get back into shape? Opt for magnesium! To limit feelings of fatigue and help you fall asleep, it’s essential to consume magnesium-based products.

For this, opt for nuts (walnuts, almonds, hazelnuts), green vegetables, bananas and chocolate!

Magnesium is essential for the central nervous system! A deficiency could impair sleep quality or increase the frequency of muscle cramps.

Beware of excess!

It’s essential to watch your salt and sugar intake! Excessive salt consumption can increase blood pressure! Also, a diet rich in added sugars promotes the development of heart disease, cavities and obesity!

Good to know: To keep your intestines and brain working properly, and to prevent urinary tract infections and kidney stones, make sure you drink at least 1.5 L of water a day!