As you get older, your bodies experience various changes. After you turn 30, your metabolism begins slowing down. Similarly, the 50s is also a crucial phase in your life. Your body experiences metabolic as well as hormonal changes. You start experiencing signs of aging such as fatigue, weight gain, and muscle weakness. Moreover, nutrient absorption gets tougher for the body and deficiencies become common.
If you are able to take care of your bodies at this age, the following years will be easier. Simple factors like exercise and the correct diet can go a long way in keeping most diseases at bay.
With advancing age, you need to be selective with the food you eat. Foods with a higher nutrient-to-calorie ratio should be chosen over foods with empty calories like desserts, snacks, and sugary drinks. A lot of people start appreciating healthy eating as they age and look for foods that can help lower blood pressure, cholesterol, and protect against diabetes.
One of the most important factors to remember is to eat a variety of foods. There are, however, certain foods, that are nutritionally rich and must be included in our diets to combat aging.
Beans: According to research, a serving of around ¾ cup lentils or beans every day can help lower LDL, or bad cholesterol, by almost 5 percent. Beans, fresh or dried, are a great source of nutrition and good for metabolism. A great source of iron, calcium, fiber, carbohydrates, fats, and much more, beans aid in smooth digestion, one of the most common age-related ailments. Beans also help in managing the hemoglobin level and strengthen immunity.
Flaxseeds: Flaxseeds are a crucial element of diets as they improve heart health. Flaxseeds contain omega-3 fatty acids and antioxidants from lignans, which protect the body from free radicals. Flaxseeds can be added to yogurt, smoothies, and oatmeal.
Almond Milk: Almond milk is a great choice for people suffering from lactose intolerance. Almond milk is often supplemented with vitamin D and calcium, which play an important role in maintaining healthy teeth and bones.
Cinnamon: Cinnamon has various health benefits. It has anti-inflammatory and antioxidant properties. Research also shows that cinnamon helps in combating type-2 diabetes by improving insulin sensitivity. Cinnamon can be used instead of sugar and salt as a flavor enhancer.
Eggs: Foods like eggs, seafood, and dairy are rich in vitamin B12. This vitamin is essential to maintain a healthy metabolic and nervous system. Eggs also help in maintaining great immunity, something you need as you get older.
Potatoes: Potatoes are rich in potassium and help you to keep electrolytes balanced. All kinds of potatoes, red, white, and sweet, are extremely nutritious and can also provide us with vitamins A and C.
Wild Alaskan Salmon: Eating wild salmon is a great way to maintain great, young-looking skin. Wild salmon has antioxidants that can promote healthy aging. Moreover, its inflammatory properties can help in keeping wrinkles at bay.
Oats: Oats are a delicious superfood and can help strengthen your immunity and metabolism. Oats are a great source of fiber and help in reducing bad cholesterol. The same fiber in oats also aids in digestion and a smooth bowel movement by acting as a natural laxative. These are also a great source of copper, manganese, phosphorus, iron, zinc, and selenium.
Nuts: Using nuts instead of chips and crackers as a snack is an easy way to upgrade your diet. Studies have found that a serving of an ounce of nuts daily reduced the risk of strokes and heart attacks by a significant amount. Loaded with nutrition, nuts can be extremely satiating. Nuts contain protein, fat, carbohydrates, and also antioxidants which protect cells against free radicals. Nuts can also improve metabolism and help in managing blood sugar.
Yogurt: Yogurt is a delicious addition to our diet. It is loaded with probiotics and is a great way to reduce symptoms like constipation, bloating, and digestive issues. Yogurt is also beneficial in treating an upset stomach and improving digestion. It is a great source of protein and helps you to manage weight, preserve muscle, and slow the decline in lean body mass. Loaded with nutrients like calcium, phosphorus, and vitamin D, yogurt helps you to maintain bone health.
Leafy Green vegetables: Greens like spinach, collards, and kale are enriched with nutrients like fiber, vitamin K, iron, Vitamin C, and folate. These can improve hemoglobin levels and maintain healthy digestion. Leafy greens are also a great way to maintain great cognitive ability, keeping our minds sharp.
Apples: Apples are a delicious, inexpensive way to provide your body with nutrition to stay fit as you age. These are loaded with vitamins A, C, K, B1, B2, and B6 and can also help in lowering the risk of diabetes, strokes, and heart attacks.
Berries: Berries like raspberries, blueberries, etc., are rich in antioxidants and may help slow memory decline that occurs with age. These are a great source of fiber and vitamins.
If you incorporate these commonly available foods in your daily diet, you will be able to reduce the ill-effects of aging and live a healthy life.