Stay healthy for long by including these foods in your diet when in your Fifties

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The 50s bring with it a number of changes to your body and bodily functions. Its important to take care of your health in this phase so that your later years are also a lot healthier. There are some foods that make a lot of sense when you are in your 50s. It’s loaded with nutrition and can help slow down ageing. In the article below the author has listed out such foods and the benefits they offer. Team RetyrSmart

Stay healthy for long by including these foods in your diet when in your Fifties


Beans are a great source of nutrition, whether you like them fresh or dried, the nutrient rich composition of beans are great for your metabolism. Loaded with nutrients such as Iron, Calcium, Fibre, Magnesium, Phosphorus, Carbohydrates, Fats, Sodium and Potassium. According to health experts, eating beans on a daily basis can help in lowering bad cholesterol LDL. Also the amount of healthy fibre helps in giving your body the right amount of fibre needed for smooth digestion as this is one of the most common issues related to ageing. A healthy digestive system can strengthen your metabolism. This will help in keeping lifestyle disorders like Diabetes and blood pressure at bay. Lastly, the presence of iron helps in strengthening immunity by managing the haemoglobin level in the body.

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An apple a day keeps the doctor away! This age-old saying is so true, when it comes to choosing the right food to build a strong immunity. Enriched with vital nutrients, an apple a day gives your body the much needed nutrition to stay fit and healthy as you age! Loaded with fibre, Vitamin C, K, A,B1, B2, and B6, apples are a great source of manganese, copper and potassium etc. According to studies, an apple a day can effectively help in lowering the risk of heart attacks, strokes, diabetes type 2 and IBS. Hence, adding an apple to your diet as a mid-meal is a great way to give your body the much needed nutrition.

Leafy Greens

Leafy greens like Spinach, Kale, Collards can make for a healthy dose of health. Enriched with nutrients such as Iron, Vitamin A, C, antioxidants, fibre, folate, Vitamin K, magnesium, calcium, and potassium. Right from being a good source of iron and fibre, leafy greens can help in improving the haemoglobin level in the blood and fibre helps in ensuring a healthy digestive system, this is a must-have food for women who are going through the menopause phase. Also, adding leafy greens to your diet can help in improving heart health and improves cognitive skills and brain health.


Adding berries like Cranberries, Blueberries, Strawberries, Goji berries, will not only make your meals delicious, but at the same time, these sweet little berries are a powerhouse of nutrition. Loaded with antioxidants adding berries to your diet can improve your healthy, skin and build immunity. Enriched with antioxidant polyphenols called anthocyanins, berries like Blueberries are great for your metabolism and overall health. Apart from that, berries are rich in fiber, Vitamin C, K, manganese etc. Berries are great in managing weight, lowering down the cholesterol levels and blood sugar levels etc.


This delicious addition to your diet can solve most of your health issues emerging from digestion. From treating an upset stomach to improving digestion, this magical ingredient can work wonders. Loaded with probiotics, yoghurt can help in reducing the symptoms of common gastrointestinal disorders, such as bloating, diarrhoea and constipation. Also, yoghurt is a great source of healthy Protein, which helps in managing weight. Yogurt has nutrients like calcium, protein, potassium, phosphorus and Vitamin D, which help in maintaining bone health and prevent diseases like Osteoporosis.


A handful of nuts can be a powerhouse of nutrition. Not only do they make for a perfect on-the-go snack, but also a handful of nuts can be very satiating. Loaded with the goodness of protein, fat, carbs, fibre, vitamin E, magnesium, phosphorus, copper, manganese, selenium to name a few. Nuts contain antioxidants called as polyphenols, which help in protecting your cells from the damage caused due to free radicals. Also adding nuts to your diet can help in improving heart health and reduce LDL (bad cholesterol). Nuts can significantly improve metabolism and help in managing the blood sugar level, this is due to the presence of healthy fibres.


Adding this superfood to your diet can help in strengthening your metabolism and immunity.

Oats are a great source of soluble fibre known as Beta Glucan, which helps in lowering LDL (bad) cholesterol, which further helps in improving your heart health. Also, this high amount of fibre in oats work as a natural laxative and helps in smooth bowel movement, which gradually helps in building a strong metabolism. Apart from that, oats are a great source of manganese, phosphorus, copper, Vitamin B1, iron, selenium, magnesium, zinc to name a few.

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