Which foods should be your main focus? Well, in the regions of the world that have the highest concentration of people that are over the age of 100—it is all about plant-based diet. People who eat plant-based foods are about 50% less likely to develop chronic diseases like heart disease, cancer, and Type 2 diabetes. Conversely, research shows that processed foods could actually expedite aging.
If your goal is to feel and look younger as you age, here are some great foods for guys to slow aging after 50.
1 — Avocado
It is easy to enjoy avocados, with their creamy, rich texture that makes everything from salads and sandwiches to omelets and tacos taste better—but here is one more reason to put this food on your shopping list.
“Avocados are high in monounsaturated fat—which helps to reduce spikes in your blood sugar,” says Rachel Fine. “The fat content and vitamins of avocados provides an increase of age-defying phytochemicals and antioxidants. Vitamins C and B, in addition to magnesium and folate, beta-carotene, and lutein are just some of the main antioxidants found within this fruit.”
2 — Asparagus
Whether you fry it, roast it, or steam it, asparagus is a vegetable that you want to be piling onto your plate. Why? Not only have asparagus been connected to the prevention of certain kinds of cancer, but it is a great food source of prebiotics, which help with the growth of beneficial bacteria within your gut.
“Males should eat a range of prebiotic-rich foods to help slow the aging process,” Kara Landau says, gut health expert founder and RD at Uplift Food. “When the gut bacteria has been nourished, the microbiome is much more diverse which, in turn, boosts our immune system, lowers inflammation, and supports our mood as well. This compound benefit of a healthy gut helps to slow the onset of physical ailments and lifestyle diseases that occur later in life. It also prevents the onset of depression that can be brought on with various lifestyle changes commonly experienced within this age group such as loneliness, retirement, and mid-life crisis.”
Asparagus contains inulin, which is a type of prebiotic fiber that helps promote healthy digestion and feeds the “good” bacteria within the gut.
3 — Fish
Janet Coleman, says fish is a great source of protein to consume as you age for several reasons.
“In one study, individuals over 50 who ate fish at least once per week had a 16% reduction in the risk of heart disease and a 25% lower chance of death from all causes,” she explains. “Researchers think this may be because fish contains omega-3 fatty acids, which help lower blood pressure and inflammation.”
According to Coleman, your body makes less and less of these important fatty acids on its own as you get older, which is why it is especially important to prioritize foods that contain omega-3’s after the age of 50.
As for which fish you should be eating—cod, Atlantic mackerel, salmon, light canned tuna, and herring have the most omega-3 fatty acids.
Author: Scott Dowdy