As we get older, it is natural to experience a decrease in energy. Still, a good diet can make all the difference. After the age of 60, the body needs specific nutrients that help keep metabolism active, fight fatigue and strengthen the immune system. In this article, we share the best foods to include in your daily diet to increase your energy in a healthy and natural way.
Oats: energy that lasts all day
Oats contain a lot of complex carbohydrates and fiber, which ensures a slow energy release. In this way you do not feel sudden peaks or valleys, but rather hours of persistent energy. It also contains vitamin B1 (thiamine), which helps the body convert food into energy.
Tip: Have oatmeal for breakfast with fruit and a tablespoon of chia or flaxseed.
Antioxidant rich fruits
Fruits such as apples, grapes, berries and citrus fruits are ideal for the elderly. They contain vitamin C and antioxidants that fight cellular aging and reduce fatigue.
Tip: A natural fruit smoothie in the morning can be a great booster.
Fatty fish: Omega-3 for brain and body
Salmon, sardines, tuna and mackerel are sources of omega-3 fatty acids, which improve brain function and reduce inflammation, which can increase vitality.
Recommendation: Eat fish at least twice a week.
Nuts and seeds
Almonds, sunflower seeds, walnuts and chia seeds are energy products that are rich in healthy fats, proteins and magnesium. The latter is essential to combat fatigue.
Practical tip: Take a handful of nuts out of your bag to snack through between meals.
Eggs: Complete protein and vitamin B12
Eggs contain all the essential amino acids and are an excellent source of vitamin B12, which is essential for the production of red blood cells and the proper functioning of the nervous system.
Suggestion: A breakfast consisting of a boiled egg or omelette is a healthy and energetic option.
