Aging makes our bodies slow down. Things we could do when younger are now things that become hard for us. Fortunately, there are certain engagements that could help us keep our bodies healthy and vital as possible, and one of those is having a balanced diet. We made a list of 11 foods that have special benefits for people over 50. Take a look.
11. Beans
The risk of type 2 diabetes and high cholesterol increases with age. One way for decreasing the risk is adding beans to your daily diet. 3/4 cup of beans or lentils on a daily basis reduces bad cholesterol by up to 5%. Beans and lentils have a big range of benefits on our bodies, including the improvement of blood sugar levels. In case you have canned beans, make sure you rinse them before eating because they are high in sodium.
10. Oats
45 for men and 55 for women is the age when heart disease risk increases dramatically. It is very important that you include the cholesterol-lowering foods into your diet. Soluble fiber binds with cholesterol during digestion and allows it to pass out of your body, rather than stay behind in your arteries, and soluble fiber in included in oats. Eating oats every day can reduce LDL cholesterol levels by 5-10%.
9. Apples
Apples have numerous great effects on the body, including lowering the risk of diabetes, cholesterol, and blood pressure. According to Dr Natura, they are also a source of vitamin C, antioxidants, and potassium.
8. Nuts
To avoid intake of saturated fat and sodium through eating chips or crackers, opt for a much healthier snack, which are nuts. They are able to reduce the risk of heart attack and stroke by 28%. You can even eat them with salads, or roasted vegetables.
7. Leafy Greens
Eating leafy greens has a great effect on your cognitive ability. Make sure you include spinach, kale, or collards in your diet. In case you are using Coumadin, take advice from your doctor about the right portion of leafy greens, because they do not mix well with this medication.
6. Berries
Berries of all kind increase blood flow to your brain while reducing inflammation at the same time. These amazing brain boosters are lowering the risk of developing Alzheimer’s. Berries are high in fiber and numerous vitamin and minerals.
5. Yogurt
Apart from protein, yogurt is great for your muscle tone. When we get older, our bone density gets critical for preservation, and to prevent that we must make sure we have enough of calcium intake. Yogurt is a great source of calcium.
4. Carrots
Carrots are truly one of the superfoods, considering the great variety of benefits they have on our bodies, especially eyes, mouth, skin, and heart. Here are some of the benefits: boosting the immune system, supporting digestion, lowering blood pressure, bad cholesterol, cardiovascular disease, and the risk of cancer. Apart from that, they are rich in fiber, vitamins A, B8, C, E, and K, iron, potassium, manganese, copper, and beta carotene.
3. Beetroot
Beetroot is another vegetable with diverse nutritional composition. It contains vitamins A and C, folic acid, fiber, calcium, manganese, iron, potassium, and antioxidants. There are many benefits from eating beetroot, including preventing dementia, lowering blood pressure, reducing the risk of cancer, and improving exercise performance.
2. Dark Chocolate
30-60 grams of dark chocolate on daily basis can lower cholesterol and blood pressure, improve brain acuity, protect skin from sun damage, and release mood-lightening endorphins. When buying dark chocolate make sure you get the one with at least 70% cocoa and the least sugar because that one is rich in zinc, iron, magnesium, copper, potassium, phosphorus, selenium, and manganese.
1. Avocado
Avocado contains vitamins B, C, E, and K, copper, potassium, and so much more beneficial things. It maintains optimal blood pressure and gives your body heart-healthy monounsaturated fats.
