"Even as I get older, I still enjoy milk"... Foods that are good to eat frequently after middle age?

Cruciferous vegetables such as broccoli=

As you age, your immune system naturally weakens. Cruciferous vegetables like broccoli, Brussels sprouts, and cauliflower help boost immunity.

Cruciferous vegetables contain a compound called sulforaphane. Sulforaphane helps activate immune cells, enabling them to better fight toxins that damage cells and cause disease. It is also known to have anticancer effects.

Vegetables, oatmeal, and other fiber-rich foods = Fiber-rich foods such as fruits, vegetables, oatmeal, nuts, and legumes are good for constipation. They also help lower cholesterol, regulate blood sugar levels, and maintain a healthy weight. The recommended daily intake is 30g for men over 50 and about 20g for women.

Nuts such as almonds and walnuts

Nuts such as almonds, walnuts, cashews, pecans, and pistachios have significant anti-aging effects. They contain special nutrients that can help prevent or delay age-related conditions such as heart disease, stroke, type 2 diabetes, neurological disorders, and certain cancers. They also contribute to brain health.

Salmon, mackerel, and other fish

It is recommended to eat oily fish such as salmon, mackerel, tuna, herring, and farmed trout twice a week because they are rich in DHA, an omega-3 fatty acid that is good for the brain.

If consumed sufficiently, it can improve memory and the ability to learn new things. For those who do not eat fish, seaweed, walnuts, flaxseeds, and chia seeds can be good alternatives.

Eggs, lean meat, and other protein foods=

Foods rich in protein help prevent the natural muscle loss that occurs with aging. Instead of protein powder, consume plenty of 'real' proteins such as eggs, lean meats, and dairy products.

Blueberry=

Blueberries contain polyphenols, which are compounds that reduce inflammation in the body. They help decrease DNA damage and prevent brain cell aging. Since heating blueberries reduces their polyphenol content, it is best to consume them fresh and raw.

Dairy products such as milk and yogurt

Calcium contained in dairy products strengthens bones. For older adults, it can reduce the risk of osteoporosis, colon cancer, and high blood pressure. It can be consumed not only through milk and cheese but also through yogurt, rice drinks, soy milk, and tofu. The recommended daily calcium intake after age 50 is 1200 mg.