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Slowing Aging should be a healthy goal for everyone: accepting and embracing what time and experience brings us, while actively working to prevent and minimize the health concerns that naturally come with aging. In addition to regular exercise and proper supplementation, your diet is an ideal place to start your graceful aging endeavors. Our bodies require fewer calories, but require more protein, calcium, B vitamins and other nutrients that they often don’t get. Add these super foods to your plate for healthy aging.
Blueberries are high in dietary fiber and have more antioxidants than any other fruit or vegetable. Antioxidants are known to combat heart disease, diabetes, and cancer. They also help to boost brain power. Blueberries are full of nutrients that can help improve seniors’ cognitive skills, skin health and cardiovascular strength. One study published in The Journal of Neuroscience found that this fruit may be able to stave off age-related declines in neural and motor skills. Other studies have linked the fruit to fewer wrinkles and heightened memory.
Beans are full of protein, vitamins, calcium and fiber. Kidney, pinto, black and red beans are all good sources of antioxidants. Adding beans to your diet helps cut calories without feeling deprived. Beans are hearty and are a good alternative to high-fat protein sources like red meat.
Salmon is known to help reduce the risk of heart disease. Strive for 2 servings of salmon a week to reap maximum benefits. Salmon has long been known as a ‘brain food’, and that is because it is so high in omega-3 fatty acids.
Steel cut oats have a high fiber content that helps improve blood sugar levels in diabetics. Steel cut oats retain more fiber and protein when processed, unlike rolled oats. Steel cut oats are an excellent source of protein, (soluble and insoluble fiber) and select vitamins and minerals.
Greek yogurt is full of probiotics that keep your digestive health in top shape. Use Greek yogurt as a substitute for sour cream, or eat it with fruit and honey for a healthy snack. As you age, you need more protein to keep your skin healthy and to fight off illness. Greek yogurt is a great way to boost your protein levels while avoiding heavy foods like meats. “Without a healthy balance of good bacteria from probiotics, too much bad bacteria can build up and cause damage to our immune systems,” says Shane Griffin, a certified nutritional practitioner and founder of Whole Life Balance.
Coconut oil contains healthy fats that help balance weight. It can be used in baked goods, smoothies and in place of butter. The regular consumption of coconut oil helps feed your brain healthy fats and increases good cholesterol for the reduction of Alzheimer’s disease risk. Consider cooking and using coconut oil regularly to help increase the efficiency of sugar in your blood to prevent diabetes.
Kale is among the most nutrient dense foods on the plane. Kale has more iron than beef and more vitamin C than an orange. Kale has high levels of omega-3 fatty acids that fight arthritis and autoimmune disorders. Kale can help lower your cholesterol and reduce your risk of heart disease.
Cocoa can help lower your blood pressure. It releases endorphin’s, causing you to feel happy and excited, which is always a plus. Cocoa provides significant benefits in terms of preventing age-related memory loss in seniors. Medical News Today reported that cocoa is possibly instrumental in preventing stroke, as a separate study found that chocolate-eaters were 22% less likely to suffer from stroke than those who didn’t regularly eat chocolate.
Eggs provide nutrients to the eyes and can help prevent degeneration. The cholesterol in eggs is actually very good for seniors. Eggs also contain small amounts of almost every vitamin and mineral required by the human body… including calcium, iron, potassium, zinc, manganese, Vitamin E, Folate and many more.
Sweet potatoes are packed with antioxidants and fiber. Sweet potatoes pack a powerful nutritional punch. They have got over 40% of your daily needs for vitamin A in one medium spud, as well as loads of fiber and potassium. They have more grams of natural sugars than regular potatoes but more overall nutrients with fewer calories.