Three Types Of Fish That People Over 60 Should Definitely Eat Have Been Identified

For heart and bone health.

After age 60, it’s especially important to ensure your diet includes enough protein, omega-3 fatty acids, vitamin D, calcium, and vitamin B12. One of the easiest ways to get some of these nutrients is to eat fish regularly. The British website BBC Good Food, which is popular among dietitians and nutritionists, recommends including fatty fish in your diet, particularly salmon, mackerel, and sardines. These three types are especially beneficial for older adults: they combine high-quality protein with healthy fats, and sardines can also be a source of calcium.

Salmon—a source of omega-3 and vitamin D

Salmon is valued, above all, for its high content of the omega-3 fatty acids EPA and DHA. The body does not produce enough of these on its own, so they must be obtained from food.

Omega-3s are associated with maintaining normal cardiovascular function and may have a beneficial effect on blood triglyceride levels. Salmon also provides the body with protein and vitamin D, which is essential for normal calcium metabolism and bone health.

You don’t have to buy expensive fresh fish: canned salmon can also be a more affordable way to include it in your diet.

Mackerel—an affordable fish for heart health

It is a fatty saltwater fish rich in omega-3s, protein, and selenium. According to BBC Good Food, mackerel is one of the foods that provide the body with significant amounts of beneficial polyunsaturated fats.

For people over 60, this is especially important in the context of a heart-healthy diet. It’s best to bake or braise mackerel, and smoked mackerel should be eaten less often due to its high salt content.

Sardines — Especially Good for Your Bones

Sardines provide several important nutrients at once: protein, omega-3, vitamin D, and calcium. A distinctive feature of canned sardines is that they are usually eaten along with their softened bones. It is these bones that can serve as a significant source of calcium.

Therefore, sardines are a practical choice for the diets of older adults, especially if there aren’t enough dairy products in their meals.

You can support the website Charter97.org

MULTI-CURRENCY ACCOUNT FOR ASSISTANCE:

Bank's name: Bank Millennium S.A.
Address: ul. Stanislawa Zaryna, 2A, 02-593, Warszawa
IBAN: PL97116022020000000216711123
SWIFT: BIGBPLPW
Name of the account holder: Fundacja “KARTA ‘97”
Purpose/title of payment: Donation for statuary aims

You can contact us by the e-mail [email protected]