People aged over 50 urged to add five anti-ageing foods to weekly shop

People aged over 50 are being urged to add five foods into their weekly shop that will help combat the signs of ageing.

A recent study found that eating better during mid-life could lead to improved physical activity during the later stages of your life. However, a 2020 study from the University of Sheffield found that half of older adults were not eating enough protein.

This leads them to losing key nutrients and having an increased risk of muscle decline. It means people aged over 50 should be looking to more nutrient dense foods that can help offset the changes.

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Telegraph health expert and nutritionist Sam Rice says people aged 50 and over should consider foods containing healthy fats, lean protein, fibre, and key micronutrients such as vitamins B, D and calcium. Sam revealed five foods he would include in your diet during middle-age.

Eggs

Eggs are a good source of protein, which is helpful for maintaining muscle mass. They also contain all nine essential amino acids our bodies need to thrive.

A recent study in women also linked eggs to slowing down cognitive decline. Meanwhile both men and women, aged over 55 reported having better memories from eating eggs.

Meanwhile The Rush Memory and Aging Project also found that eggs were linked to a lower risk of developing dementia. This is because they contain choline, omega-3 fatty acids, and lutein.

The study found: “Egg consumption is associated with a lower risk of Alzheimer's dementia and AD pathology, and the association with Alzheimer's dementia is partially mediated through dietary choline.”

Alternative options to eggs include yoghurts, fish and lean meats, such as chicken or turkey. Plant alternatives would be quinoa, soy or chia seeds.

Sardines

Omega-3 and fatty acids are important for the fight against cognitive decline. Sardines also contain vitamin D, which helps to reduce the risk of developing Alzheimer’s disease.

Health expert Sam says you can eat the fish whole - including the bones. These are calcium rich, which will help maintain bone strength throughout life.

This can help fend off the impacts of osteoporosis, a condition that leaves bones more likely to become weak and break. According to the NHS , around three million people in the United Kingdom have osteoporosis.

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Tomatoes

Tomatoes are said to be good for prostate health. A 2016 study found that increased consumption of tomatoes even led to a reduced risk of developing prostate cancer.

It comes as roughly one in eight men aged over 50 is expected to be diagnosed with prostate cancer. Nutritionists say the Mediterranean diet, which is rich in colourful fruit and vegetables like tomatoes, generally improves prostate health.

Red fruits - such as tomatoes - contain lycopene in their skin, which scientists say have an “anti-cancer” property. Lycopene is found in even higher concentrations in the likes of tinned tomatoes and cooked tomatoes.

Kale

Kale is said to be good for the bones as we get older. A 50g portion of kale is said to contain the entire day’s worth of vitamin K - which helps maintain bone strength and a number of cardiovascular conditions.

It offers a similar health boost to the likes of broccoli, spinach and cabbage. Kale also contains vitamins A, B6, C, folate, fibre, carotenoids and manganese, while containing just 20 calories.

Beans

Eating various types of beans is said to be good for your heart health. There are numerous types of beans that contain proteins, carbohydrates, dietary fibre, vitamins, and minerals.

It is especially important in the middle-aged years as heart disease is among the leading causes of death in men over 50. The prevalence of the condition is also said to be on the up among women.

Fibre is good for heart health, with the haricot bean - used in baked beans - a cheap source. Pinto beans are also a fibre-rich bean, containing 9g of fibre in a 100g portion.