As we age, a lot of changes occur in our body reducing our capabilities, immunity, and affecting our overall health. So it becomes necessary to take the appropriate care of our health and well being to have a healthy body and mind. People over 50 need to have a nutritious diet to maintain ailment-free and good health despite the age. An anti-oxidant-rich diet helps enhance the immunity and offers numerous health benefits. You need to ensure that all essential vitamins, proteins, and other nutrients are present in your regular diet to maintain good health.
Here Are Some Prominent Superfoods That People Over 50 Should Incorporate In Their Diet:
Blueberries are high in soluble fiber. Including them in your diet helps reduce cholesterol levels and reduce the uptake of sugar. Thus it helps you maintain healthy blood glucose levels even after 50. Blueberries are also rich in mineral manganese, vitamin K, and vitamin C which offer your body vital antioxidant, helping you stay fit and healthy.
Asparagus contains high amount of lycopene, which helps protect prostate and minimizes the risk of prostate cancer as you age. Besides it also offers vitamin A, which is essential for eye health and immune system. Including asparagus in your diet helps you have lots of fibers which in turn reduce cholesterol levels and boost heart health. It also provides your body with iron and proteins that your body needs as you age.
Apples possess soluble fiber that helps lower cholesterol levels substantially. Eating apples keeps your blood sugar levels in control. In addition to this, apples are a rich source of potassium, vitamin C, and essential antioxidants which are essential for People over 50.
4. Butternut Squash
Including butternut squash in the diet helps you have beta-carotene, which is highly beneficial for eye health in individuals over 50. It also promotes your heart health since it contains high amounts of fiber that aids lower cholesterol levels and regular blood sugar levels. It also provides your body vitamin C to help you have good health.
This fruit contains lots of soluble fibers that aid in maintaining good blood sugar levels and minimizing diabetes risks in elderly people. It helps you fill fuller even if you eat less considering your age. It enriches your body with vitamin C, crucial antioxidants, potassium, and folic acid. Also, eating pears minimizes the risk of colon cancer.
Incorporating fiber-rich broccoli in your diet provides your body with antioxidants and essential vitamins, such as vitamin C, vitamin B9, vitamin A, and vitamin K. This helps aged individuals have good eye health, red blood cell count, immunity, strong bones, and healthy tissues.
7. Greek Yogurt
Greek yogurt is known to contain a fewer carbohydrates, salt, and sugar but large amounts of proteins and digestive-friendly probiotics. It promotes good digestion in elderly people. Prefer to include Greek yogurt than its non-Greek counterpart. This is because including low-fat Greek yogurt in your diet provides you with twice amounts of proteins and half the sugar than what its non-Greek counterpart offers.
Salmon, also popular as super fish, is rich in omega-3 fatty acids. Including salmon in diet of 50+ individuals reduces the risk of irregular heartbeats and heart attacks. Having salmon in your meals also aids lower blood pressure and build membranes of your brain cells. When choosing between farm-raised and wild-caught salmon, avoid going for farm-raised salmon since it contains greater amount of toxic chemicals called PCBs.
Quinoa, a popular South American grain, is best suited for the diet of vegetarian individuals over 50. This is because quinoa is rich in proteins, fibers, antioxidants, vitamins, particularly vitamin B2, and minerals, such as iron, copper, magnesium, and phosphorus. In addition to this, quinoa is gluten-free and easy to incorporate in pastas, other grains, and white rice.
This green leafy vegetable is highly beneficial for the health of elderly individuals. It is rich in omega-3 fatty acids and vitamin K that promote blood clotting substantially. Also, it’s a rich source of calcium that helps you have good bone health. It prevents crippling of bones as you age. Also, lutein in kale is highly beneficial for good eye health and vision of elderly people.
Oatmeal can be highly beneficial food since its high soluble-fiber content helps lower bad cholesterol, low-density lipoprotein (LDL), in individuals over 50. Also, oatmeal contains a few fats but high amounts of proteins, iron and other essential minerals. Thus, it makes an ideal food for elderly individuals over 50.
Drinking coffee regularly reduces the risk of heart problems, strokes, respiratory diseases, infections, and diabetes in individuals over 50 years. Coffee also protects women from the risk of breast cancer. Also, drinking a cup of coffee daily lowers the risk of developing Alzheimer in individuals over 50.