As we grow older, our
bodies undergo many changes, including the death of many cells, and the
formation of others. These changes are inevitable as our bodies start to age.
The foods we used to tolerate once become too intense for our body systems and
metabolisms.
There are foods that we have to cut down on, and
others that we should start consuming in order to boost our energy levels and
have the power to perform daily activities.
In this article, you will discover seven of the foods that are beneficial for
your health at any age but are more beneficial if you are over 50 years old.
Beans
We are all prone to health
issues related to blood sugar and cholesterol levels as we get older. Adding
beans to your diet would prevent you from having such issues. Beans are known
for their very rich nutrients such as protein, folate, antioxidants, zinc,
iron, fiber, magnesium, etc. Adding ¾ cup of beans or lentils to your daily intake
of foods can help you lower your blood sugar level, reduce the amount of bad
cholesterol (LDL), and get rid of fatigue and weakness. The best form of beans
you can opt for is beans that are dried. Canned beans, and legumes in general,
are usually laden with sodium and other chemicals that would have serious
negative effects on your health.
Oats
Again, as we grow older, our hearts tend to weaken. So, to avoid any issues, and to improve your heart function, you should eat some specific foods, including oats. Oats can be considered as good foods to lower the risk of having any heart disease. They are rich in what is called beta glucan. It is a soluble fiber that binds with cholesterol in your digestive system so that it can be released by your body, instead of remaining in your arteries. Studies showed that consuming 3 grams of oats each day can help you lower the cholesterol level by up to 10%. So, consider adding oats to your breakfast.
Apples
Who doesn’t know about the
saying “an apple a day keeps the doctor away.” The myth has been found to be
correct. Apples contain various nutrients such as fiber, calories, carbs,
vitamin C, potassium, vitamin K, in addition to manganese, copper, vitamin A, E
and B vitamins (1, B2 and B6). All these nutrients can help you improve your
overall health.
First, apples contain polyphenols which function as antioxidants that fight the
free radicals causing cancer. So, apples can protect you against cancer. Also,
apples contain flavonoid epicatechin that was proven to help lower the blood
pressure. This being said, consuming an apple a day would certainly keep the
doctor away!
Nuts
It is very common to have cravings for a salty food from time to time. However, instead of opting for chips or crackers loaded with sodium, you can opt for nuts. They are healthy and delicious! In addition to their good taste, the various types of nuts are high in nutrients. They can be considered as a source of protein, fats, carbs, fibers, vitamin E, and magnesium. A review of five studies reported that consuming a serving of mixed nuts can improve your cholesterol, help you lose weight, as well as reduce the risk of having a heart disease. Another studies found that the consumption of an ounce of mixed nuts every day can help you lower the risk of having a heart attack or stroke by 28%. You can eat nuts on their own or add them to your salads.
Leafy Greens
Leafy greens are one of the most concentrated sources of nutrients in nature. They are very high in vitamins such as vitamin B, E, K, and C, and minerals such as calcium, iron, and magnesium. Not only do they improve your heart function and prevent you from having cardiovascular diseases, but they help your brain function as well. Recent studies have shown that you can be as cognitively able as a person who is 11 years younger than you if you consume leafy greens.
Additionally, leafy greens are considered as great sources of calcium as well, which will help you improve and strengthen your bones.
The next time you crave for fresh food, let it be a green leaf salad!
Berries
Berries, with all their types, are among the healthiest foods that you can eat. They contain many important nutrients such as antioxidants, fibers, vitamin C, vitamin K, copper, and folate. Antioxidants, as we have mentioned before can help you fight the free radicals in your body, and reduce inflammations causing heart diseases, and even cancer. Moreover, berries can help you reduce your blood sugar levels by controlling glucose levels. Not only that! Consuming berries can help you improve your brain function and reduce your risk of developing Alzheimer’s disease. You can get your berries intake in the form of a smoothie, but make sure to reduce your sugar intake.
Avocados
Avocados are highly
beneficial for your health as they contain about 20 different types of vitamins
and minerals, including vitamin K, folate, vitamin C, potassium, vitamin B5,
vitamin B6, vitamin E, etc. If you are looking for a rich source of potassium then
grab an avocado, as it contains more potassium than a banana. High potassium
intake is linked to low blood pressure, so as a consequence, consuming avocados
can help you reduce the risk of having heart attacks, strokes, or kidney
failure.
Also, because they are loaded with fibers, avocados can help you lower the LDL
cholesterol level by up to 22%.
You can consume avocados in juices, smoothies, or salads.
Many of the foods we have mentioned can be combined to form amazing salads for
a nutritious breakfast, a healthy dessert, or even a light evening snack.
Feel free to combine any foods in order to enjoy a healthy, yet delicious meal.
Just make sure you don’t add much sugar as it may increase your risk of
developing type 2 diabetes.
