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The Ultimate Protein-Rich Diet for Older Adults

To stay well, aim to eat a gram of protein each day for each kilo of your bodyweight. Protein is good for you in many ways. It helps build muscles and bones and helps the body repair itself. By helping you maintain your muscle mass, protein also prevents muscle weakness that can be common in older adults. The Aspen Tree gives great importance to nutrition for older adults, click ( The special nutrition program includes a nutritionist to give personalized advice on staying healthy. Here are some tips on getting the protein you need to keep well.

Almonds have more protein than you might expect. In 100 grams of the nuts there are 21.15 grams of protein and lots of energy. Almonds can help control cholesterol and blood sugar and keep digestion in balance. They stimulate brain activity, reduce the risk of Alzheimer's, and assist the circulatory system.

Salmon is a great source of protein with many extra benefits. In 100 grams of salmon there are up to 20 grams of protein. The fish is also rich in omega-3s that helps control bad cholesterol (LDL), triglycerides, and blood pressure. Salmon prevents heart disease and nourishes your brain and nervous system and can also improve your memory.

Tofu gives you protein plus benefits for your digestive system. In 100 grams there are up to 20 grams of protein, depending on the type of tofu. It is also high in fiber, which is great for digestion. It can help reduce cholesterol in the blood and contains substances that help balance hormones for postmenopausal women, so it’s ideal for older adults.

Quinoa is an excellent cereal, high in protein with plenty of calcium for healthy bones and teeth. In 100 grams of cooked quinoa there are 8 grams of protein and lots of folate for healthy blood cells. It also contains antioxidants that help protect cells, reduce inflammation, and prevent diabetes.


Avocado is a highly recommended super food for older adults. In 100 grams of avocado there are 2 grams of protein, more than in most fruit. Avocado boosts good cholesterol (HDL) that makes the heart system work better. Older adults with diabetes can enjoy it too. It is also rich in beta-carotene for good eyesight as well as B vitamins.

To stay well as an older adult, keep eating protein each day to protect your body and brain.


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