BEST SUPER-FOODS FOR PEOPLE ABOVE 50 YEARS

It’s no secret that as we age, our bodies begin to break down. Certain activities that we once enjoyed become too intense, and some of our favorite foods might not agree with us very well anymore. Luckily, there are all kinds of changes you can make to slow that aging process.

Eating a balanced diet is one of the best things you can do to extend your life and stay as healthy and vital as possible.

Here are 11 super-foods that will keep you looking and feeling young well into your golden years.

1. Beans

As we approach middle age, the risk for problems like type 2 diabetes and high cholesterol goes up. Adding beans to your daily diet is a fantastic way to knock that risk back down. Just ? cup of beans or lentils each day reduces your bad cholesterol (LDL) by up to 5%. Beans can also improve blood sugar levels in people who already have diabetes.

2. Oats

Heart disease risk is one measure of health that spikes dramatically once men hit 45 and women reach 55. Therefore, the more cholesterol-lowering foods you can build into your diet, the better. Oats are great for this due to a type of soluble fiber called beta glucan. Soluble fiber binds with cholesterol during digestion and allows it to pass out of your body, rather than stay behind in your arteries.

Aim for at least 3 grams of beta glucan each day to reduce both total and LDL cholesterol levels by 5-10%.

3. Apples

 Apples are a fantastic dietary staple for lots of reasons. Apples lower the risk of diabetes by helping to regulate blood sugar levels. They contain an average of 5 grams of fiber, which can lower cholesterol. And apples also contain a substance called quercetin which is known to lower blood pressure.

They are also a reliable source of vitamin C, potassium, and antioxidants.

4. Nuts

 Studies have shown that eating an ounce of mixed nuts every day reduces your risk of heart attack and stroke by 28%, peanut. You can eat your nuts in a handful or chop and toast them as an excellent crunchy topping for salads, roasted vegetables, or casseroles.

5. Leafy Greens

The vitamin K contents of dark green leafy vegetables provide a number of health benefits including: protecting bones from osteoporosis and helping to prevent against inflammatory diseases. Because of their high content of antioxidants, green leafy vegetables may be one of the best cancer-preventing foods.

6. Berries

Another fantastic brain booster includes berries of all kinds. This variety of fruit is high in certain phytochemicals that are thought to increase blood flow to the brain while reducing inflammation at the same time.

Berries lower risk of developing Alzheimer`s. Berries are also great in general due to their high fiber content and range of vitamins and minerals.

7. Yogurt

Potential benefits of yogurt on musculoskeletal health Yogurt is an important source of protein and calcium in the elderly that could potentially lead to enhancement in bone and muscle health. Bone loss gets worse as you get older. Calcium helps keep it at bay, and yogurt is a good source of that.

8. Carrots

Here’s a vegetable that can benefit every part of your body, especially eyes, mouth, skin, and heart. Carrots lower blood pressure and bad cholesterol, boost your immune system, support digestion, and lower the risk of cancer and cardiovascular disease.

The reason carrots are so good for you is their unique nutritional profile, which includes fiber, vitamins A, B8, C, E, and K, minerals such as iron, potassium, copper, and manganese, and several types of antioxidant, including beta carotene.

9. Beetroot

Eating it regularly will net you plenty of vitamins A and C, as well as folic acid, fiber, and minerals like calcium, potassium, manganese, and iron. It is packed with antioxidants that can reduce your risk of cancer.

10. Dark Chocolate

It’s best to choose chocolate that is at least 70% cocoa in order to get the most beneficial stuff and the least sugar. Do that and you’ll get a nice daily dose of potassium, phosphorus, zinc, iron, magnesium, copper, manganese, and selenium. Eating chocolate, it releases mood-lightening endorphins, and make you feel good.

11. Avocado

The findings suggested that the adults aged 50 years and over ate one fresh avocado a day for about six months experienced about 25 percent increase in lutein levels in their brain and eyes that resulted in significant improvement in problem-solving skills and working memory.

Avocado have more vitamins and minerals, such as potassium, copper, and vitamins B, C, E, and K.

Eating avocado regularly ensures that you get enough heart-healthy monounsaturated fats and maintain an optimal blood pressure.

COURTESY: RightLiving Health Foundation (RC:131063) - a registered Non-Governmental Health Maintenance organization focusing on Preventive Medicine and Nutritional Therapy with emphasis on Natural Health