Antioxidants and Aging
Include foods in your diet that are rich in antioxidants to help to fight free radicals — free Oxygen molecules that lead to the aging process. Antioxidants are present in colorful vegetables and fruits like beets, berries, and tomatoes. Add at least 5 to 9 servings of fruits and veggies to your daily diet to help you reduce the risk of developing cancer and heart disease.
The Health Benefits of Olive Oil
Olive oil is a monounsaturated fat that positively affects memory. A compound present in extra-virgin olive oil –” oleocanthal “ is a natural anti-inflammatory. One of the studies demonstrated that extra-virgin, increase HDL, the good cholesterol that helps in clearing fat from blood vessel walls — this condition is known as atherosclerosis.
Benefits of Berries
Berries are rich in antioxidants. Blueberries, strawberries, and acai berries are polyphenol-rich berries. These powerful compounds help in combating cancers and the degenerative problem of the brain. Frozen berries also contain polyphenols.
Why Fish Is Brain Food
Top your salad with salmon or tuna instead of chicken. Fish is known as “brain food” because it is rich in fatty acids, DHA and EPA, that are essential to brain and nervous system development. Eating fish twice a week lower the risk of dementia. Omega-3 fats present in fatty fish also lowers the cholesterol and triglycerides.
Beans for Fiber
Include fiber-rich beans to your daily diet. Fiber helps in lowering the blood pressure, prevent constipation, improve cholesterol, and help in digestion. Fiber makes you feel full for the longer period, and so it can help you to manage your weight. Top a salad with beans or chickpeas instead of meat in soups.Complex carbohydrates are present in beans that help in regulating glucose levels, which is essential for people with diabetes.
The Value of Eating Vegetables
Veggies contain phytonutrients, fiber, and lots of vitamins and minerals which can protect you from diseases. Dark, leafy green veggies have vitamin K in it which makes your bones strong.Carrots and sweet potatoes contain vitamin A, that keeps your eyes and skin healthy and provide protection against infection.
Eat Like the Greeks
People who live in Mediterranean region regularly eat fish, olive oil, vegetables, whole grains, and a periodic glass of red wine along with their meals. Instead of salt, they prefer using spices or herbs to add flavor their foods. Such diets are beneficial for heart health.
What’s Good About Dairy
Vitamin D is present in milk, which helps in calcium absorption.It is essentially important for bone health. blood levels of vitamin D or higher consumption can also help in reducing the risk of breast, colon, and prostate cancers. Have yogurt with live cultures to aid digestion.
Whole-Grain Healthy
Intake whole grains to reduce the risk of type 2 diabetes, certain cancers, and heart disease. Choose whole-grain pasta and bread and brown or wild rice rather than white. Add plain oatmeal to meatloaf and barley into soups. Whole grains are less processed, hence they retain nutritional value. The fiber present in it prevents digestive problems like constipation and diverticular disease.
Lose Weight for Better Health
Slash out the extra weight so that you have less pressure on your joints, less strain on the heart, and reduced risk of certain cancers. It becomes tough to do since the metabolism slows down and also you lose muscle with aging. Choose proteins like tuna, lean meats, or beans. Prefer veggies, whole grain, and fruits. More energy is needed to break down the complex carbs, and the added fiber keeps you feel fuller.
Maintain a Healthy Weight
With aging, it becomes difficult to keep the weight on. It becomes harder to recover from illness or injury if you are underweight. Eat three times a day, along with healthy snacks in between. Intake whole milk instead of skimmed one, however, limit your net saturated fat to avoid the high cholesterol. Prefer calorie-heavy foods in your first meal. If needed, intake meal supplement until you get your desired weight.
