Foods recommended for people over the 50s

Introduction:

            People age by time. Our body becomes weak. You will not be able to eat your favourite foods as they might not agree well. These are signs of ageing.

            Having a balanced diet helps to have a healthier and long life. There are certain foods which are good for our health at any age which is best to continue after your 50s. Learn more about these and share it with your loved ones.

Beans:

            As we age the chances of having diabetics 2  and high cholesterol is much high. Adding beans to your meals lowers the risk. Three fourth cup of beans and lentils can reduce about 5% of LDL cholesterol from our body. Beans also benefit in reducing the blood sugar levels in our body which is very much needed for people with diabetics.

            There are several varieties of lentils and beans. You can choose whichever is your favourite. If you prefer canned beans make sure you wash it well as canned foods contain more sodium in them.

Oats:

            Heart diseases are the most threatening diseases one fears after crossing the age of 55 for women and 45 for men. It is best to avoid high-calorie foods and intake low cholesterol foods in your diet. Oats are good in this because it has a soluble fibre called beta-glucan. Soluble fibres help in digesting the cholesterol in the body and pass out easily or it can stay in our arteries.

            One can take at least 3 gm of glucan each day to reduce the LDL cholesterol levels by 5 to 10%. It is also found that people who eat oats have found to have fewer chances of early death. In fact, oats are an affordable staple as a question won’t arise about the cost.

Apples:

            Good apples from a good diet for various reasons. It lowers the risk of diabetes thereby helping in regulating blood sugar levels in our body. It contains about 5 gm of fibre which also aids in lowering cholesterol. It also contains quercetin, a substance which is known to reduce blood pressure. It also has good amounts of Vitamin C, potassium and antioxidants in it. It is advised to eat fresh organic apples to benefit all these.

Nuts:

            Salted nuts can be hard to resist. The ones you eat in the form of chips and crackers contain a high amount of saturated salt and fat. You can substitute it with nuts. There are several varieties of which you can choose from. Peanuts are the most affordable. You can eat it as a whole or chopped one. You can also top it with your salads, or roasted vegetables and even ice cream.

Greens:

            You must know of the foods that have our cardiovascular health by now. To improve your brain power take leafy greens. Green leaves such as kale, spinach and collards can improve our cognitive skills to people who are younger than 11 years old has been studied by researchers.

            If you are about to take this medication talk to your doctor as even one caveat in leafy greens does not bind well with Coumadin, a blood thinner.

Berries:

            Berries of all types are an amazing brain booster. This fruit has high photo chemicals which aid in increasing blood flow to the brain which also reduces inflammation. Although the result is slower with age as memory decline and also reduces the risk of disease like Alzheimer's. Generally, berries are extraordinary as it contains fibre and vitamins and minerals. If you don't get fresh berries in your area then even frozen berries can do the same.

Yoghurt:

            Enough proteins help to maintain a good muscle tone. Yoghurts have a rich amount of protein in them. Studies show that taking protein daily can reduce the decline of lean body mass.

            It also contains calcium which is essential in preserving the bone density when we age. Women and men over their 50s and 70s should show more concern to their Calcium intake.

Carrots:

            Carrots are one of the superfoods. Carrots are good for every part of our body the eyes, skin, heart and mouth. Carrot also lowers blood pressure and LDL cholesterol in the body, enhance the immune system, support digestion, lowers the chances of cardiovascular diseases, cancer and what not!

            Carrots are so much beneficial as they contain such nutritional values which include fibre, Vitamin A, B8, C, E, K and minerals such as copper, iron, potassium, manganese and antioxidants including beta carotene. Isn’t this enough to know about carrots? Go grab a carrot drink!

Beet Root:

            Beet Root is a root vegetable and has diverse nutritional value. It has a rich amount of Vitamin A, C and folic acid and minerals like iron, calcium, manganese and potassium. It is full of antioxidants which reduces the chances of cancer. Not only that, but it also helps in lowering blood pressure, prevent dementia and enhance exercise performance.

Dark Chocolates:

            If you are a sweet lover then go for dark chocolates. About 30-60 gm each day can reduce the cholesterol level and blood pressure. It enhances brain activity and protects the skin from UV rays. You need to wear your sunscreen whatever it may be either summer or winter.

            It is better to eat chocolates with 70% cocoa to gain the most of it. By eating it you will get the daily value of potassium, phosphorus, iron, copper, zinc, manganese, selenium and magnesium As most of the people like chocolates eating it releases endorphins, mood lightening substances.

Avocado:

            Though avocados are expensive it is reported lately that millennials cannot afford a house. It has a rich amount of nearly 20 vitamins and minerals like copper, potassium and Vitamin B, C, E and k. If you take avocados on a daily basis it is proved that it helps in maintaining blood pressure and heart-healthy monounsaturated fats.

Conclusion:

            Many foods mentioned above form a great meal. Oatmeal or yoghurt with berries can be a great breakfast. Try salads with leafy greens, avocados, carrots and toasted nuts for lunch and brown rice with beans and a nice piece of dark chocolate will suffice for dinner.

            These habits will make you have a balanced diet which makes you active, fresh and young your entire life.