Top 6 Foods After 50 (Must Include in Your Diet)
The recommended daily amount of potassium you should be getting is 4700 mg. Foods rich in potassium are potatoes, with almost 900 mg in one potato; bananas, 400 mg in one banana; avocado, over 700 mg per cup; and pistachios, with a whopping 1200 mg per cup.”Calcium is known mostly for its role in building and maintaining strong bones and teeth, but it is also required for proper functioning of the heart, muscles and nervous system,” says Dr. Peeke. The goal is to consume 1200 mg daily for men and women, but intake, Dr. Peeke continues, is an issue for men and women because of two things:
Consuming enough calcium can be a problem for people who are lactose intolerant, a common problem as you age.
Not having enough vitamin D in your body, which is necessary for you to absorb calcium (and also helps to boost immune function.) “Research has shown that as you age, your access to sunlight as well as vitamin D-rich foods, topped by absorbing D less efficiently, all contribute to significantly below normal levels of this all-important vitamin,” she says.
How to combat these two issues? “If you are lactose intolerant, eat leafy greens such as collards, mustard, kale, and bok choy,” says Dr. Peeke. “You can also try canned salmon (with bones) and sardines, as well as tofu that has been made with a calcium compound.”
As for getting enough vitamin D, ask your doctor to test your vitamin D level. The goal is to be within 50-70 nmol/L. If your D is low, solutions include: eating D-rich foods; getting that 15 minutes in the sun every day; and taking a supplement recommended by your doctor.