:strip_icc()/i.s3.glbimg.com/v1/AUTH_da025474c0c44edd99332dddb09cabe8/internal_photos/bs/2025/B/O/lrVW8lR8m64Bt4XeiTCA/tigela-de-granola-de-aveia-com-i.jpg)
Boost Yoru Health After 50: Experts Highlight 3 Protein Powerhouses
WASHINGTON D.C. – As we age, maintaining muscle mass and cognitive function becomes increasingly vital. New research and expert opinions are pointing to the importance of prioritizing high-quality protein intake, and thankfully, options are expanding beyond traditional sources. For those over 50, incorporating sufficient protein is crucial for overall health, and experts are highlighting three accessible and effective sources: microalgae, eggs, and complete plant-based proteins.
Microalgae, microscopic organisms capable of photosynthesis, are gaining traction as a enduring food source with remarkable nutritional benefits. According to Dr. Facundo Pereyra, a specialist in gastroenterology, certain types - like spirulina – boast complete proteins comparable to those found in animal products. “They are complete and can be a viable option for those who follow a plant-based diet,” Pereyra suggests. Microalgae can comprise up to 70% protein by dry weight, making it a potent addition to any diet.
Beyond muscle maintenance, microalgae offer specific benefits for older adults. Pereyra notes its highly bioavailable omega 3 content is “essential for cognitive and ocular health, areas that tend to deteriorate with age.” The presence of polyphenols also acts as a prebiotic, aiding digestive health, while the iron and protein content supports energy levels and muscle mass – benefits also valuable for athletes.
For a more established and economical option, eggs remain a nutritional powerhouse. each egg contains six grams of protein and 70 calories, alongside vital nutrients like vitamin B12, riboflavin, and vitamin D. Sapna Batheja, a nutritionist and associate professor of food and nutrition at george Mason University, explained to The New York Times the completeness of eggs: “Proteins are made up of different combinations of 20 amino acids. The body can produce 11 of these amino acids on its own, but the other nine must be obtained through food. Eggs contain all nine, which makes them very complete.”
These three sources - microalgae, eggs, and complete plant-based proteins – offer diverse and accessible ways for individuals over 50 to ensure they are meeting their protein needs and supporting long-term health and vitality.
