Have you been eating healthy even during your prime or have you never really paid attention to what you’re eating ever since you were young? Whichever category you fall under, it is vital that when you reach the age of 50, you need to be more discerning with your diet. In addition to regular exercise and a healthy lifestyle, there are so many superfoods for you to try and add to your diet, which could improve your overall health.
When you grow older, your body’s metabolism and bowel function slow down. Your muscles and bones weaken. You become more susceptible to both minor and serious illnesses. It is for these reasons that including superfoods in your daily diet is extremely important. Below is a list of these edibles and what they can do.
Berries are rich in vitamin C, fiber, and flavonoids, which are anti-inflammatory and contain antioxidants. All these nutrients protect you from illnesses such as cancer and diabetes and can also improve memory and motor skills. The recommended daily dose of berries for people above 50 is at least 21 grams for women and 30 grams for men. They could be added to your daily serving of oatmeal, smoothies, or even salads.
Dark Green Leafy Vegetables
This type of vegetable provides calcium, which fosters strong bones. Vegetables like arugula, broccoli, kale, and spinach provide what the bones need. Aside from these, they also keep the heart healthy and improve muscle function. Research and studies show that people who eat at least a cup of these dark green leaves have stronger limbs and are at lesser risk of heart disease.
Nuts and Seeds
Some nuts are better than others. But all nuts are good for your health. They are rich in fiber and protein that makes you feel full. This is why they are ideal to eat as afternoon snacks. You can also get healthy fats from munching nuts and seeds. These help in the overall health of the brain.
Beans and Legumes
Beans and legumes are low in calories but rich in fiber and protein. They are also good sources of magnesium, potassium, and iron. Because of these, they help reduce cholesterol.
If you want a good source of lean protein, you may add salmon, cod, trout, or tuna to your diet. Protein is important in maintaining muscle functions and regaining muscle mass. You can get vitamin B12 from eating fish. Five to six ounces of protein intake per day is enough, especially for individuals advancing in age. By doing so, the risk of death from chronic disease is lessened.
Cottage cheese is another superfood that is a good source of whey protein, a nutrient that is mainly present in protein shakes. Instead of buying those powdered supplements, just nibble on cottage cheese and you can surely stimulate muscle protein synthesis. Cottage cheese also aids in making the bones stronger since it’s high in calcium and vitamin D.
Having a daily dose of these superfoods will ensure a healthier diet and healthier you. Couple it with activities and events planned by our activities director, and you can look forward to a fulfilling life ahead.