3. Calcium and vitamin D
Both of these are important for bone health, especially after age 50, when the risk of osteoporosis increases. Dairy products like yogurt and cheese are excellent sources of calcium. Vitamin D can be obtained from fish, eggs, fortified foods, and sunlight.
4. Dietary fiber
Fiber is essential for proper digestive function and maintaining healthy cholesterol levels. A deficiency can lead to constipation and an increased risk of heart disease. Choose whole grains, legumes, and vegetables.
5. Proteins
With age, muscle mass and strength decrease, which can lead to sarcopenia. To prevent this, it is important to consume enough protein. Good sources include fish, chicken, eggs, legumes, and nuts.
