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Health Desk: After the age of 50, the nutritional needs of the body start changing. Decreased muscle strength, weakening of bones, increased risk of high blood pressure, diabetes, heart disease and digestive problems. In such a situation, it becomes very important to adopt a balanced diet, regular exercise and a healthy lifestyle.

1. Pulses and sprouts

Pulses, gram, moong and other sprouts are a good source of protein, fiber and many essential vitamins and minerals. After 50 years, adequate protein is necessary to keep the body muscles strong. Their regular consumption can also help in maintaining a better digestive system.

2. Oats and whole grains

Whole grains like oats, oatmeal, barley and brown rice are rich in fiber. These can help in controlling cholesterol, balancing blood sugar and keeping you full for a long time. This also helps in controlling weight.

3. Walnuts and Almonds

Nutrients like healthy fat, protein, magnesium and vitamin E are found in walnuts and almonds. Consuming them in limited amounts may support heart health and normal brain function. These can be soaked in the morning or eaten as a light snack.

4. Green leafy vegetables

Green vegetables like spinach, fenugreek, mustard, amaranth and bathua are good sources of calcium, iron, folate and vitamin K. They play an important role in maintaining bone health, blood formation and immunity. It can be beneficial to include these in your diet several times a week.