Eating healthy is necessary at any age but ends up being specifically crucial for persons over 50. Why?
As we age, our bodies go through some major modifications, as nutritional specialist Tara Collingwood M.S., RDN mentions in an interview for Newsmax. “Men and women alike are susceptible to bone loss, muscle loss, hormone changes, and the dreadful middle age spread,” the dietitian explains. “We see and feel these modifications in our throbbing joints, vision problems, heart complications, weight gain, reduced memory retention, and absence of energy – all of which are tied straight to nutrition.” The bright side? Consuming the best super foods can help prevent diseases, maintain a healthy metabolic process, and assist you in looking and feeling good.
With that in mind, here are 10 super foods that boast a high nutrient-to-calorie ratio to keep your body performing optimally. You’ll observe that a few of these disease-fighting and age-defying super foods are items that you may already enjoy and are sitting inside your fridge or kitchen.
The first super food is wild salmon. The American Heart Association advises eating fish two times a week, especially fatty fish like salmon. Salmon is loaded with vitamin D, potassium, B vitamins, and other important minerals, but that’s not all. Fatty fish are high in omega-3 fats, which assists in combatting swelling, eliminates triglycerides from the blood, and may even assist with memory loss and dementia. (By the way, omega-3 can also be found in other fatty, cold-water fish like herring, sardines, rainbow trout, cod, tuna, and mackerel.).
In addition, salmon is a total protein, suggesting it consists of all of the vital amino acids. This is essential given that protein is what our bodies use for repair and maintenance. Not surprising that specialists often put salmon at the top of their list of healthy foods that promote health!
Chia seeds are dietary, energy-boosting dynamos and the wealthiest source of plant-based omega-3 fats offered. The seeds are full of anti-oxidants, protein, minerals, plus insoluble and soluble fiber to help digestion.
The tiny seeds are also a “complete protein” consisting of all 9 essential amino acids, rare for a plant-based source of protein. Another advantage? These little seeds have an unusual quality – when combined with liquid they swell and take in more than 10 times their weight. That suggests including a spoonful or two to meals will help you feel fuller while adding some crunch and texture. If you’re trying to lose a couple of pounds, this can be helpful!
These nutritious seeds are practically tasteless, so you can add them to practically anything consisting of oatmeal, yogurt, smoothies, sauces, breakfast salads, cereals, and soups. Another popular way to eat the seeds is by making “chia pudding.” Simply mix some seeds with one cup of liquid like almond milk. After about 15 minutes the seeds “swell” and the “pudding” is ready to consume. Include some fruit, nuts, or other garnishes for additional taste.
This unique and nutritious fruit has 20 various vitamins and minerals along with antioxidants consisting of carotenoids lutein and zeaxanthin which are important for eye health. Surprisingly, avocados have more potassium than bananas – an essential mineral that many older grownups do not get enough of that helps in reducing high blood pressure.
Avocados also consist of monounsaturated fats, which numerous research studies have actually revealed can help lower levels of ‘bad’ LDL cholesterol while boosting ‘excellent’ HDL cholesterol. These fruits are likewise high in omega-3 fatty acids which, as formerly pointed out, help eliminate triglycerides from the blood and lower swelling.
These small berries are full of nutrients including vitamins, potassium, minerals and antioxidants. Blueberries and blackberries contain high levels of soluble fiber which is beneficial for maintaining a healthy weight, decreasing cholesterol, preserving healthy blood sugar levels, and lowering blood pressure.
The berries rank the greatest of any fruit for anti-oxidants consisting of focused levels of flavonoids, a natural brain booster that helps in reducing age-related declines in motor skills and cognitive ability.
When choosing berries, keep in mind that the darker they are, the more antioxidants they have. These fruits are also anti-inflammatory.
Nuts in general benefit our bodies, but almonds are the most nutrient-dense nut, ranking highest in protein, calcium, vitamin E, magnesium, and folate. Almonds are also high in manganese and copper which are necessary to form collagen and can assist aging bodies look more youthful.
Dieters who ate almonds everyday shed 62 percent more weight and 56 percent more fat than those who didn’t, a study from Loma Linda University in California discovered. “The fiber in nuts may avoid your body from soaking up some fat, speeding weight-loss,” says lead author Michelle Wien, R.D. Almond eaters likewise lowered their high blood pressure, the study kept in mind.
Ginger might be best understood for its capability to relieve stomach aches and reduce queasiness. But it has a lot more to provide.
This anti-aging herb is a good source of many nutrients, including potassium, magnesium, vitamin, manganese, and copper B6; nevertheless, most of its advantages for anti-aging nutrition originated from its special phytonutrients called gingerols. As WebMD mentions: “When you consume or drink phytonutrients, they might assist prevent disease and keep your body working properly.” Healthline adds: “Gingerol is the main bioactive substance in ginger, responsible for much of its medical homes. It has effective anti-inflammatory and antioxidant impacts.”.
By the way, other herbs such as garlic and turmeric also consist of anti-inflammatory homes that help relieve stiff muscles and throbbing joints.
Specialists suggest that adults take in three cups of beans per week to promote health and lower the threat of persistent diseases.
This often overlooked very food is considered “heart healthy” considering that beans include an abundance of soluble fiber, which can reduce cholesterol and triglyceride levels. Beans likewise provide an effective mix of minerals and vitamins, consisting of blood-pressure-regulating magnesium, stimulating iron, bone-strengthening calcium, potassium, and folate as well as anti-oxidants. Bear in mind, the darker the bean, the higher its antioxidant levels.
As a perk, beans help raise levels of the hormone leptin which curbs hunger and thus can help you maintain a healthy weight. Beans are also metabolized more gradually than other complicated carbohydrates, helping you feel fuller longer while providing a great source of energy throughout the day.
A comparatively affordable source of protein, beans can be bought canned, frozen, or dried. To increase your intake, include beans into main dishes like chile or soup, use as a filling side-dish instead of bread or potatoes, toss into a salad, or consume in treats like roasted chick peas or hummus.
The South American grain quinoa is widely known to vegans and vegetarians since it’s a complete protein and filled with antioxidants, minerals and vitamins, such as B2, magnesium, iron, phosphorus, and copper.
Quinoa is easy to use in place of other grains, pastas, or white rice. An excellent source of protein with adequate amounts of all the necessary amino acids, it packs more nutrition than the majority of grains.
In addition, quinoa consists of large quantities of flavonoids, including quercetin and kaempferol. These are potent antioxidants with several health advantages.
Who doesn’t love chocolate? So it occurs that quality dark chocolate is high in fiber, iron, magnesium, copper, manganese and a couple of other minerals.
Dark chocolate also includes organic substances that function as antioxidants, consisting of flavanols, catechins, and polyphenols. Some studies show that eating pieces of dark chocolate on a regular basis can lower high blood pressure and decrease the rate of stroke in females by 20 percent.
The darker the chocolate, the lower the fat and sugar material. Nevertheless, don’t go too crazy. Regrettably, there are 170 calories in one piece (one ounce) of dark chocolate and the treat does consist of sugar together with all those nutrients, so must be eaten in moderation. Still, I enjoy that dark chocolate can be counted as a natural super food, do you not?