Dr. Tatiana Zalitova, a cardiologist and nutritionist, recommends eating cottage cheese after the age of sixty to prevent muscle loss caused by poor protein absorption.
According to her, milk protein is easier to digest than meat protein. Eggs are also a rich source of protein, and the choline they contain helps support cognitive function.
Hard cheeses, tahini, and butter contribute to calcium and vitamin B12, which play a role in supporting bone health. Leafy green vegetables such as spinach, arugula, and kale are also important sources of omega-3 fatty acids; however, it is recommended to steam them briefly before eating to reduce their oxalic acid content.
"It is very important to ensure that the diet contains omega-3 fatty acids, as higher levels of these acids in red blood cells in people over 65 are associated with slower deterioration of the brain's gray matter and a lower risk of Alzheimer's disease. Fatty fish are among the richest sources of these acids."
In general, nutritionists advise older adults to do the following:
Avoid overeating and limit your consumption of fats and carbohydrates, consuming them in moderation.
Prevention of atherosclerosis, as vascular diseases are among the most prominent causes of decreased life expectancy, so it is recommended to eat fish, fermented dairy products, fruits and vegetables, because of their role in lowering cholesterol.
Adopting a healthy and varied diet according to individual health needs.
Ensuring a balanced diet that contains essential nutrients, including vegetables and fruits.
The food should be easily digestible.
Stimulating appetite, as many elderly people suffer from a weak appetite, and this can be improved by adding some spices such as onions, garlic, and herbs.
