Superfoods Adults Must Eat Daily to Build Muscles Stay Healthy After 40 Doctor Explains YouTube

If your parents are above the age of 50 or 60 and if you think they have always eaten healthy and they are always doing well with their health and then one fine day a major health accident happens or a health issue happens or for example they faint in a function or at work and they are taken to hospital and after you receive their blood reports the doctor tells you that they have filed up on many lifestyle health issues just because they did not change their diet or their supplements at the right time according to their age and now it is high alarming time that they start looking after their health even more cautiously. By the time somebody crosses the age of 45 they may start noticing these small changes like slower metabolism low energy levels constant fatigue, joint stiffness and digestive issues. Many will ignore this because they feel that is okay and that has been happening for the longest period of time but these are exact signs that your body is trying to tell you that it is deteriorating day by day. After the age of 30, you normally lose 3-8% of muscle mass per decade and this normally accelerates after the age of 50 and with this speed of muscle loss if you are not working out if you are not focusing on weight training you are going to lose your muscle mass at significant speed and this causes your metabolism to slow down significantly so lesser protein causes lower muscle mass that slows down your metabolism at the same time it starts affecting your testosterone and your growth hormones in women it affects estrogen hormones and this also results in weakening of your bones leading to osteoporosis it starts affecting your thyroid hormones affecting the functioning of thyroid which is the most important and key hormone in fixing your metabolism at the same time it also starts causing fluctuations in your blood sugar level leading you to pre-diabetic stage so all these aging related disorders happen with something as small as low muscle mass, faster muscle wear and tear and lack of exercise. Even if you disagree, responsibilities and work pressure are leading us to a lifestyle where we find ourselves trapped in all these lifestyle diseases which we cannot even imagine. All these changes combined with rising inflammation and oxidative stress in your body it makes it harder for your body to repair to digest and fight illnesses which is called as aging or getting older. So today in this video I am going to talk about 10 food items that seniors who are above the age of 50 must include in their diet and if your parents are above the age of 50 you must share this video with them. The first food item that has to be in their diet is ghee. Ghee does not make you fat and ghee is excellent for aging parents and ghee is excellent for seniors who are above the age of 50 because when you have ghee it improves your joint health. Ghee is excellent in antioxidants so it helps and balances out oxidation and inflammation happening at our body especially above the age of 50. At the same time when you consume ghee every single day it helps you improve your heart health also by increasing your HDL that is high density lipids. Ghee also has short chain fatty acids that help you balance your blood sugar levels in each meal so make sure you are either cooking your food in ghee or you are adding 1 teaspoon of ghee in both your meals. If you are above the age of 50 it is very important that you have any 2 meals of the day and make sure you are including ghee in those meals. On number 2 we have green leafy vegetables like spinach methi, coriander leaves amaranth leaves all these green leafy vegetables are super rich in vitamin A. They are rich in chlorophyll that helps you increase your hemoglobin and your iron. At the same time they are super rich in antioxidants which helps balance out oxidative stress and inflammation in the body. Green leafy vegetables are also excellent source of calcium that comes from plant. Make sure whenever you are making green leafy vegetable in your kitchen you are not consuming it raw. Make sure it is well cooked or steamed so that it is easier on your gut and easier on your digestion and green leafy vegetable is an excellent addition to your parents diet. It is also rich in vitamin K and it helps in bone mineralization because as you age your bones start getting weaker at a faster pace and there are high high chances of getting fracture with just small fall. So it is very important that your bones are stronger and green leafy vegetables will help you achieve that. At the same time it is super rich in magnesium. Magnesium is a nutrient that is needed for your muscle health and muscle relaxation. At the same time it is crucial for your brain health as well. So green leafy vegetables will help you with magnesium which helps you stay away from degenerative diseases like Alzheimer's and other aging diseases of your brain. Another my favorite benefit of green leafy vegetable is its antioxidant content and it improves eye health because as you age your eyesight starts getting weaker and you start having vision problems. So green leafy vegetable is an excellent source for that. There are lot of interesting ways of consuming green leafy vegetable. You can add it to your stir fry and saute it with your vegetables. You can add it to your dals and khichdis. You can also add it to your parathas. At the same time you can make soups with spinach and you can also make smoothies with it. On number 3 we have turmeric and garlic. Turmeric and garlic are highly anti-inflammatory. They reduce the inflammatory stress on the body. They balance out oxidation in the body. At the same time if you have knee pain or joint pain or something like arthritis, it really helps you reduce the intensity of it because they are highly anti-inflammatory. They also help in managing your heart health and balancing your blood pressure levels. Because of its anti-inflammatory action it also helps reduce cholesterol. They improve the elasticity of your blood vessels thus helping manage blood pressure better. They also prevent in the formation of plaques around your blood vessels which is mainly responsible for cardiac arrest or sudden heart attacks. So all these things can be prevented by consuming turmeric and garlic. The antioxidants in turmeric and garlic help your immune system perform at its best. At the same time they also help in cellular regeneration and strengthening the cells. They also protect your DNA, reduce and delay cellular degeneration and at the same time they also improve your liver health. So to consume turmeric make sure that you are adding it to little bit of ghee and add black pepper to it because ghee and black pepper enhance the absorption of curcumin which is the active compound in turmeric and you can always have little bit of garlic which is slightly roasted with your either lunch or breakfast because it also gives you good amount of energy throughout the day and you should always avoid having garlic at night because it is slightly heaty in nature so it is important to have it in the first half of the day. On number 4 we have Millets. Millets are a crucial important nutrient in everybody's diet who are above the age of 50 and it has to be there in both your meals that is your lunch and your dinner either in form of roti or in form of rice. Some of the most important millets are ragi jowar, bajra amaranth which is also called as rajgira and buckwheat which is also called as kuttu. All these millets are excellent in their calcium content, they are excellent in their magnesium and phosphorus content which helps make your bones stronger. Bone health is one of the most important concerns specially after the age of 50 where degenerative changes happen in the bone so these millets are excellent and they contribute to improving your bone health. At the same time they are higher in protein, they are higher in fiber, taking care of your blood sugar level as well and your insulin balance. So millets also help you improve your digestive health they help you manage your weight and make you fitter. At the same time they are very easily accessible and available locally. It is very easy to consume these millets, you can either have it in a roti form or a bhakri form or you can also have it in the rice or kanji format it forms an excellent nutritious meal and you can always add a little bit of ghee on top and that will take care of your balanced meal as well. On number 5, we have nuts that is almonds, walnuts pistachios and cashews All these nuts are super rich in MUFA that is monounsaturated fatty acids. They are excellent for your heart health, they help you balance your blood sugar levels. At the same time they also take care of your brain health. They are also super rich in antioxidant, they take care of the oxidative stress on your body and help you reduce inflammation and they also help you improve your muscle health by helping in muscle building and muscle repair. It is very simple to have these nuts, all you have to do is take 4-5 nuts of each category, so 5 almonds 5 walnuts, 2-3 cashews and some pistachios soak it in water one night before when you soak it in water, the phytic acid compound from the nuts is released in the water and that makes it easier for digestion and that activates digestive enzymes from these nuts making it easier for your body and all the nutrients can be absorbed in a much better way when you have soaked nuts So, soaking nuts is extremely important and you can have these nuts in first half of the day along with your breakfast On number 6 we have lentils like moong dal, matki masoor, toor dal even chawli and rajma chawli is black eyed peas. All these lentils are super rich in plant proteins. They contain different profiles of amino acids which is needed for your muscle repair and many functions in your body. It is also important for your DNA. At the same time they help you balance your blood sugar levels. It is excellent for your heart health It helps you bring down the inflammation in your body and it also helps you manage your weight because it is high in protein helps you build more muscle and balance your weight. It has higher fiber content. It is rich in folate and magnesium thus making it an excellent food for people who are above the age of 50 Both their meals i.e. their lunch and dinner needs to have lentils in their diet in a good proportion So, almost 30-40% food on their plate has to come from lentils or any plant based protein that will really contribute to their muscle health and their bone health and the way you have to consume lentils is also very important. You have to make sure that you are either soaking it or sprouting it because the phytic acid and the phytates in the lentils might cause a lot of gastric issues i.e. bloating indigestion, gases and all of them can be taken care by just soaking and sprouting it making it easier for digestion and easier for your gut health. They are also rich in starch which are very good in digestive fibers thus improving your gut health and your digestive health On number 7, we have fish or fatty fish. Fish is an excellent food for anti-aging because it is excellent in omega 3 fatty acids It also is super rich in DHA. Omega 3 fatty acid help you with your heart functioning and your heart health. At the same time DHA help you boost your brain health and your cognitive functions Fish will also help you manage your weight because it is super rich in protein It helps you build more muscle At the same time, it is super rich in vitamin B which is important for your bone health It is very simple to make fish. You can just have it grilled or shallow fried and you should have fish at least twice a week to get maximum benefit out of it. On number 9 we have peanuts which is everybody's favorite snack here in Maharashtra We have peanuts chutney, we have peanut ladoos, we put peanut in all our sabzis and curries So, it is a very important and integral part of our traditional eating and because it also has many benefits, especially for the people who are above the age of 50 It is excellent in its protein content and its fiber content and it helps you build muscle, it helps you manage your weight. Also, when you have peanuts as a snack, you don't really feel hungry for a very long time. So, it's an excellent snack and it takes care of your appetites and your hunger pangs and your blood sugar level because it is low glycemic and it has good omegas in it It is also super rich in vitamin E which is excellent for your cognitive function and your brain health The omegas in peanuts also help you improve your heart health. It helps you with inflammation in your body thus making it a super food for people who are above the age of 50 The way to consume peanuts is you can just add it to jaggery and make a ladoo out of it. That is excellent for your hemoglobin levels and your iron levels. You can also make a chutney out of it that is called a peanut chutney and have it with your meals or you can just add peanut to your sabzis also It makes the sabzis yummy and healthy So, these are the different ways in which you can include peanuts to your diet. On number 10, I have a pro tip for y'all This is something that you have to include in your parents diet from today onwards and it is completely magical and transformative for their health and that is Hing or Asafoetida. Traditionally, when we make sabzis at home, we always add asafoetida or hing to the tadka and that gives multiple health benefits. So, make sure you add little bit extra hing to the tadka from today onwards It is excellent for the gut health It helps your body reduce the bloating It is very good for gasses if you have constant gasses issues and specially after the age of 50, there are lot of digestive issues that start It will help with constipation At the same time, it is super rich in antioxidant and its anti-inflammatory property that people with arthritis and joint pain will find relief immediately after a couple of days of having this particular thing in their meals Along with this, it also helps in respiratory health like asthma and bronchitis. It is excellent for heart, it is excellent for muscles and it is excellent for immunity and you know how to have it Now, you just have to add it to the tadka and this tadka will make the entire food highly nutritious and make sure you are adding it to at least one sabji that you are making in the day and that will give maximum benefits that it can give to your body So, this was the list of foods that everyone must have if they are in their 50s or above and if you have doubt about any other food item that you want to include in your diet put it in the comment section below or if you have any other topic on which you want me to create a video, please let me know in the comment section below and share this video to everyone who is above the age of 50 and needs to hear about this and as we always say it's never just a diet, it's always a lifestyle So, stay healthy, stay fit stay grateful and stay blessed