Food That People Above 45 Should Eat And Avoid In Nigeria

As people age, their nutritional needs and health concerns change, necessitating a more focused approach to diet. For those above 45 in Nigeria, it's crucial to understand the foods that can enhance health and those that might pose risks. The Nigerian diet, rich in diverse and flavorful dishes, offers both beneficial and potentially harmful options for this age group.

Foods to Eat

1. Leafy Green Vegetables:

Leafy greens like spinach, ugu (fluted pumpkin), and bitter leaf are essential. These vegetables are packed with vitamins A, C, and K, as well as calcium, which are vital for maintaining bone health and supporting immune function. Additionally, they provide fiber, which aids in digestion and helps prevent constipation, a common issue among older adults.

2. Fish:

Rich in omega-3 fatty acids, fish such as tilapia, catfish, and mackerel are excellent for heart health. Omega-3s help reduce inflammation, lower the risk of heart disease, and support brain health, which is crucial for cognitive function as people age. Grilled or baked fish is preferable to fried options to avoid unnecessary unhealthy fats.

3. Whole Grains:

Whole grains like brown rice, millet, sorghum, and oats are great sources of complex carbohydrates and fiber. These grains help maintain steady blood sugar levels, which is particularly important for preventing type 2 diabetes. They also contribute to cardiovascular health by helping to lower cholesterol levels.

4. Legumes:

Beans, lentils, and peas are nutrient-dense and provide a good amount of protein, fiber, and essential minerals such as iron and magnesium. They are excellent for maintaining muscle mass, which tends to decrease with age, and for keeping the digestive system healthy.

5. Fruits:

Fruits such as oranges, pawpaw (papaya), bananas, and avocados are rich in vitamins, antioxidants, and potassium. These nutrients support heart health, reduce the risk of stroke, and aid in maintaining healthy blood pressure levels. Avocados, in particular, are a good source of healthy fats that are beneficial for brain health.

6. Nuts and Seeds:

Nuts like groundnuts (peanuts), cashews, and seeds like sesame and pumpkin seeds are excellent sources of healthy fats, protein, and antioxidants. They are heart-friendly and help reduce inflammation. However, they should be consumed in moderation due to their high-calorie content.

7. Yogurt:

Yogurt is a great source of calcium and probiotics, which are beneficial for bone health and maintaining a healthy gut microbiome. Opt for low-fat or Greek yogurt to keep saturated fat intake in check.

Foods to Avoid

1. Processed Foods:

Highly processed foods such as packaged snacks, canned soups, and processed meats often contain high levels of sodium, unhealthy fats, and preservatives. These can increase the risk of hypertension, heart disease, and other chronic conditions.

2. Sugary Beverages:

Soft drinks, sweetened teas, and energy drinks are loaded with sugar, which can lead to weight gain, type 2 diabetes, and heart disease. Instead, opting for water, herbal teas, or natural fruit juices (without added sugar) is a healthier choice.

3. Fried Foods:

Fried foods like akara (fried bean cakes), puff-puff, and fried plantains can contribute to high cholesterol levels and increase the risk of heart disease. These foods are often high in trans fats, which are particularly harmful.

4. Red and Processed Meats:

Frequent consumption of red meat, such as beef and goat meat, and processed meats like sausages and bacon, can increase the risk of heart disease, colon cancer, and stroke. Leaner protein sources like fish, chicken, and plant-based proteins are better alternatives.

5. High-Sodium Foods:

Excessive salt intake, common in foods like salted fish, stockfish, and certain traditional Nigerian soups and stews, can lead to high blood pressure. Reducing the amount of salt used in cooking and opting for herbs and spices to flavor food can be beneficial.

6. Alcohol:

While moderate alcohol consumption might have some health benefits, excessive drinking is linked to numerous health issues, including liver disease, hypertension, and an increased risk of accidents. Limiting alcohol intake is advisable.

7. Refined Carbohydrates:

Foods made from refined flour, such as white bread, pastries, and certain types of noodles, can cause rapid spikes in blood sugar levels and contribute to weight gain. Whole grain alternatives are much healthier and provide sustained energy.

Conclusion

Maintaining a healthy diet for those over 45 in Nigeria involves embracing nutrient-rich foods while avoiding those that can contribute to chronic health issues. By making mindful dietary choices, individuals can enjoy better health, enhanced well-being, and a higher quality of life as they age