5 Foods You Should Eat More Of After 50

Written By Gloria Tsang, RD on Apr 29, 2013

(HealthCastle.com) When discussing the topic of healthy eating after 50, calcium often comes up. Yes! We should be eating more calcium-rich foods. Calcium has already been talked about many times – maybe too many times! So, other than calcium, what nutrients and foods should we eat more of after 50 years of age?

5 Foods You Should Eat More Of After 50

1. Bulgur

With increasing use of medications, regularity may be an issue. We know that fiber is important in regulating motility. But, in particular, insoluble fiber is important in creating bulk. Among all whole grains, bulgur clocks in the highest on the insoluble fiber scale, at 8.6 grams of insoluble fiber per serving. Spelt and barley come in second and third. You should remember that when you increase insoluble fiber, you must increase fluid intake as well.

2. Green Lentils

Lentils are simply a nutrition powerhouse! Just a cup of cooked lentils provides more than 15 grams of total fiber. That's 62% of the daily value of fiber you need! In addition to their high fiber content, lentils also have high potassium content. Potassium is a mineral that counteracts what sodium does to the body. In other words, potassium helps lower blood pressure! The wonderful properties of lentils don't stop here. Lentils are very low on the glycemic index, even lower than beans, making them a staple for folks with Type 2 diabetes.

3. Fish

Fish is the only food source that provides marine-based omega-3 in the form of DHA and EPA. Both these essential fatty acids are important for lowering blood cholesterol – particularly triglycerides. Furthermore, DHA plays a critical role in brain function maintenance and hence assists in preventing Alzheimer's Disease. In addition, all fish has fewer fat and calories per ounce than other meats, like chicken and beef, making fish a waistline-friendly food. In general, just two servings of fish per week can help you reach your DHA requirement.  If you are a vegetarian, you may consider taking an algae-based DHA supplement.

4. Avocado

Bananas are often regarded as a high-potassium food. But half an avocado actually has more potassium than a whole banana! Plus, avocado is a good source of heart-friendly monounsaturated fatty acids, the same fat found in olive oil. So take advantage of avocado's natural fat content, and use it as a dip, spread, and more.

5. Plums

Plums are not on this list just because they can be dried into prunes! Instead, I chose plums because of their purple color. The whole purple-color group collectively has the highest antioxidant level of all the colors. So enjoy your plums, blueberries, blackberries, concord grapes, and more!

The Bottom Line

Good health after 50 is usually a result of a healthy diet and lifestyle maintained when you're younger. But it is never too late to start!