Many people think it's impossible to look great as one gets older. Yes, you can be 45 years and above and still slay. You can be healthy and strong even at that age but it takes conscious efforts and basic knowledge about what your body needs daily (dietary needs) to achieve that.

We should know that our dietary needs are never constant, that is, a diet that would suit an infant can't meet the requirement of teenagers, and the diet of teens might not be suitable for the aged.



 
The body's metabolism and energy levels reduce as we age, this makes us more susceptible to diseases like heart problems, hypertension, arthritis etc. But you can fight off these old age sicknesses by eating healthy meals that meet your dietary needs

Here are 7 foods you should consume more regularly if you're 45 years and above to remain healthy and strong

1. Beans and other legumes


Scientific researchers have found out that people lose a certain percentage of their body mass every 10 years which results in loss of strength and stability

However, eating proteinous foods like beans, peas, nuts and other legumes can help keep the muscles strong and healthy. If you don't want to look shaky and frail as you age, you should start eating protein-rich food at least once a day

2. Oats


Due to the excessive build-up of cholesterol in the body, aged people become more prone to diseases like hypertension, diabetes etc. However, oats help to reduce cholesterol in this reducing risk of having these diseases

3. Green Leafy Vegetables


After you clock 45, Edible leafy green vegetables like spinach, lettuce, ugwu etc should become a constant part of your diet, if you want to stay healthy.


 
Vegetables contain vitamins, antioxidants, minerals which are offer lots of benefits to the body like slowing down ageing, fortifying the immune system and boosting brain functions

4. Sweet Potatoes


Many people have the misconception that the sweet taste of sweet potatoes makes it bad for older people. This is a fallacy as sweet potatoes are good for older people because they contain lots of vitamins and fibres

It has also been observed that sweet potatoes help to slow down the ageing process while boosting the immune system

5. Dairy products like Milk And Plain Yoghurt


Dairy products like milk and plain yoghurt are rich in proteins, vitamins, calcium and zinc etc which makes them an excellent choice for those who are 45 years and above.

Calcium and vitamins in dairy products help improve bone density hence reducing the effects of osteoporosis.

6. Fish


Fish is another food that people who are 45 years and above should eat more often. Fish like Salmons have high omega-3 fatty acids which are rich in proteins, vitamins and iron.

They help to improve heart health as they decrease the level of cholesterol in the body while increasing muscle mass and reducing inflammation

7. Potassium-rich foods like bananas



It's a fact that as we age, the risk of having stroke and heart disease also increases, one way to lower this risk is to eat foods rich in potassium like bananas and avocados. Potassium also helps reduce blood pressure.

Eat healthily

Stay healthy❤