Health Desk. After the age of 45, many changes start taking place in the body of men. Feeling tired sooner than before, decreased muscle strength and decreased physical activity may be seen in some people. In such a situation, it becomes necessary to pay special attention to diet. The right diet can help provide the body with essential nutrients, keep muscles strong and provide energy for everyday tasks.
1. Almonds and walnuts will provide nutrition
Almonds and walnuts are considered beneficial for the body. Healthy fat, protein, fiber and many essential nutrients are found in them. Walnuts also contain a type of omega-3 fatty acids, while almonds are a good source of vitamin E and magnesium. Men above 45 years of age can include limited quantities of almonds and walnuts in their breakfast.
2. Eggs strengthen muscles
Eggs are a good source of protein. The body needs protein to build and repair muscles. Maintaining healthy muscles as we age can improve physical ability and ability to perform everyday tasks. Vitamin B12, selenium and other nutrients are also found in eggs. These can be included in the food by boiling or cooking them in less oil.
3. Milk-curd is useful for bones and muscles.
Maintaining bone and muscle health becomes important as we age. Milk and curd provide protein and calcium. Calcium is essential for normal bone health, while protein helps maintain muscle mass. Men can include milk, plain curd or other dairy products in their diet as per their choice and need.
4. Lentils and gram are the best source of protein and energy.
Lentils, gram, kidney beans and other legumes are good options to include in your everyday diet. These contain protein, fiber, iron and many other nutrients. Protein plays a role in muscle maintenance, while carbohydrates give the body energy for daily activities. Men above 45 years of age can have dal in lunch or dinner. Adding boiled gram to salad or eating sprouted lentils for breakfast is also an option.