10 Superfoods for People Over 50

It’s no secret that our bodies deteriorate as we get older. Certain hobbies that we previously loved have become too strenuous, and some of our favorite meals may no longer agree with us. Fortunately, there are several modifications you may do to slow down the aging process.

One of the finest things you can do to lengthen your life and be as healthy and vibrant as possible is to eat a well-balanced diet.

Certain meals are beneficial to people of all ages, but they are especially beneficial to those over 50. All of these options are tasty and enjoyable to consume. In fact, the number 1 is a dessert!

Join us as we go through the 10 superfoods that will keep you looking and feeling young even as you get older.

10. Beans

As we become older, our chances of developing diseases like type 2 diabetes and high cholesterol increase. Including beans in your regular diet is a great approach to reduce your risk. A daily serving of 34 cup beans or lentils can lower your bad cholesterol (LDL) by up to 5%. Beans can also help patients with diabetes manage their blood sugar levels.

You should be able to discover a few varieties of beans and lentils that you enjoy. One thing to keep in mind is that canned beans should be rinsed before eating since they are heavy in salt.

9. Oats

When men reach 45 and women reach 55, their risk of heart disease increases considerably. As a result, the greater the number of cholesterol-lowering items you may include in your diet, the better. Oats are excellent for this since they contain beta-glucan, a form of soluble fiber. During digestion, soluble fiber binds to cholesterol, allowing it to flow through your body rather than clogging your arteries.

To lower total and LDL cholesterol levels by 5-10%, consume at least 3 grams of beta-glucan every day. It’s well worth it: persons who eat a lot of oats have a reduced chance of dying young than those who don’t. Oats are a relatively inexpensive staple, so there’s no reason not to start eating them!

8. Apples

Apples are an excellent dietary staple for a variety of reasons. Apples assist to control blood sugar levels, which reduces the risk of diabetes. They provide an average of 5 grams of fiber per serving, which can help decrease cholesterol levels. Apples also contain quercetin, a chemical that has been shown to decrease blood pressure.

They’re a good source of vitamin C, potassium, and antioxidants as well. However, apples are on the Dirty Dozen list for pesticide residue, so if you can afford it, go organic.

7. Nuts

It’s difficult to resist a salty snack now and again, but when it’s in the shape of chips or crackers, you’re consuming an excessive amount of saturated fat and sodium. Instead, try nuts. According to studies, consuming an ounce of mixed nuts each day lowers your risk of heart attack and stroke by 28%.

It doesn’t have to be mixed nuts; any sort, including the considerably less expensive peanut, would suffice. You may consume your nuts whole or chop and toast them for a crispy salad, roasted veggie, or casserole addition.

6. Leafy Greens

We’ve spoken a lot about meals that are good for your heart and metabolism, but what about your brain? Leafy greens have a role in this. According to new research, adults who eat a lot of leafy greens like spinach, kale, or collards have the same cognitive capacity as persons 11 years younger who consume these items seldom.

One caveat: leafy greens don’t mix well with the blood thinner Coumadin, so if you’re taking it, talk to your doctor about the proper serving size.

5. Berries

Berries of various types are another excellent brain enhancer. This fruit has a high concentration of phytochemicals that are considered to improve blood flow to the brain while also lowering inflammation.

As a result, the onset of age-related cognitive decline is slowed, and the risk of Alzheimer’s disease is decreased. Berries are also good for you in general since they are high in fiber and contain a range of vitamins and minerals. If fresh berries aren’t available all year, frozen berries can suffice.

4. Yogurt

So, now that your brain and internal systems are running well, how about your muscular tone? The solution is to eat adequate protein, which yogurt (particularly Greek types) may provide. In older years, lean body mass tends to drop, and studies suggest that spreading daily protein consumption throughout the day can help to slow this down.

Yogurt also includes a lot of calcium, which is important for maintaining bone density as we age. Calcium consumption is especially important for women over 50 and males over 70.

3. Carrots

Let’s take a look at carrots because we’re talking about superfoods. This is a vegetable that is good for the entire body, especially your eyes, mouth, skin, and heart. Carrots help to lower blood pressure and bad cholesterol, strengthen the immune system, aid digestion, and reduce the risk of cancer and cardiovascular disease.

The unique nutritional profile of carrots, which contains fiber, vitamins A, B8, C, E, and K, minerals such as iron, potassium, copper, and manganese, and numerous types of antioxidants, including beta carotene, explains why they are so excellent for you.

2. Beetroot

Beetroot is another root vegetable with a broad nutritional profile. It’s high in vitamins A and C, as well as folic acid, fiber, and minerals like calcium, potassium, manganese, and iron if you eat it on a regular basis. It’s high in antioxidants, which can help lower your cancer risk.

Beetroot is also suggested to help with athletic performance, dementia prevention, and blood pressure reduction.

1. Dark Chocolate

Who’s up for dessert? Rather than advising you that you must avoid all sweets, we will urge you to consume more dark chocolate. A daily dose of 30-60 grams can help to decrease cholesterol and blood pressure, increase mental sharpness, and protect skin from sun damage (but keep using your sunscreen).

To receive the most healthy ingredients and the least amount of sugar, pick chocolate that is at least 70% cocoa. You’ll receive a good daily amount of potassium, phosphorus, zinc, iron, magnesium, copper, manganese, and selenium if you do that. Chocolate also generates mood-lifting endorphins because it tastes wonderful.

Conclusion

Are you famished yet? Many of the items on our list complement each other nicely, resulting in a dinner you can feel good about eating. A powerful breakfast includes yogurt or oatmeal with berries mixed in. Try a salad with leafy greens, carrots, avocado, and toasted almonds for lunch. Serve beans and brown rice for supper, along with a wonderful piece of dark chocolate for dessert.

To create a balanced diet that will keep you feeling and looking young for the rest of your life, mix and match these 11 superfoods with additional sources of lean protein, healthy grains, and dairy.

 

 

 

 

 

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