The body changes when you age, and it is inevitable. Some of the changes are; blurred vision, overactive bladder, weak heart, increased body weight, poor memory, bones weaken, constipation, and decreased libido.
The best years of a person’s life starts after 50, and it is essential to be in the best of health to enjoy these years. This could be achieved by leading a healthy lifestyle through regular exercise and a balanced diet. Here are superfoods that people over the age of 50 should include in their diet.
When women hit 55 and men reach 45 years old, the risk of heart disease increases. Therefore it is recommended to consume foods low in cholesterol. One of the foods people over 50 should include in their daily diet is oats.
Three grams of oats are recommended every day, and this decreases the levels of bad cholesterol by 5-10%. Studies show that people who eat oats every day have a longer life span compared to those who don’t. Oats are affordable, so it’s not an excuse to include it in the diet.
Type 2 diabetes and high cholesterol risk increase when a person reaches 50. This may be reduced by adding beans to your daily diet. It is recommended to include 3/4 cups of lentils and beans each day to decrease bad cholesterol. Blood sugar levels also improve for people who have Type 2 Diabetes. It is best to consume fresh beans as compared to canned beans.
An apple a day keeps the doctor away. Regardless of your age, apple will always be a superfood. It regulates blood glucose levels, lowers cholesterol, blood pressure, and boosts the immune system.
4) GREEN LEAFY VEGETABLES
Cardiac and metabolic health is vital; how about brainpower? Green leafy vegetables are your answer to improve brain memory. Research has shown that people who eat a lot of kale, spinach, collards, and other leafy green vegetables have a better cognitive state of mind than others who don’t eat them.
They are also packed with vitamins, minerals, and fiber. It reduces the risk of obesity, high blood pressure, and heart ailments.
Eating at least one ounce of nuts every day reduces the risk of stroke and heart attack by 28%. So stop eating chips and crackers that contain a lot of saturated fat and sodium. You can eat them on top of your salad, casseroles and roasted vegetables. Or you could eat them while watching a movie.
All kinds of berries are rich in antioxidants and are phenomenal brain boosters. They are rich in fibers, vitamins, and minerals to reduce inflammation and increase blood flow to the brain. It also lessens the risk of developing Alzheimer’s disease to people over 50.
Yogurt contains calcium and helps preserve bone density for women over 50. Women must pay special attention to their calcium intake as they age. To avoid osteoporosis and brittle bones. It is also a great source of protein to improve muscle tone.
8) DARK CHOCOLATE
The doctors would usually advise that you stay away from sweets. This is good news for those of you who have a sweet tooth. You could eat dark chocolates! Eating 30-60 grams of dark chocolate a day can decrease blood cholesterol, regulate blood pressure, improve brain function, and protection from sun damage.
70% cocoa dark chocolate is recommended because it has less sugar, high dose of potassium, zinc, phosphorus, copper, manganese, iron, and selenium. As a bonus, dark chocolate releases happy hormones to lighten the mood.
Carrots include vitamins, minerals, fibers, antioxidants that could benefit your body the most. It lowers blood pressure, boosts the immune system, improves digestion, and reduces cancer risk.
Cancer risks increase after the age of 50, according to the National Cancer Institute. Beetroot must be included in your daily diet to lower the risk of cancer.
Avocado not only tastes delicious, but it’s also a good source of 20 kinds of vitamins and minerals. The monounsaturated fats, copper, potassium, and vitamins found in avocados optimizes blood pressure.
You can eat these foods together for a power breakfast or a healthy snack. You can have oats, yogurt, and berries during breakfast. Prepare a bowl of green salad, carrots, beetroots, and avocado during lunch. Help yourself with some toasted nuts and apples for a delicious snack. During dinner, have some beans and brown rice, and help yourself with dark chocolate for dessert.