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There are certain foods that are good regardless of age, but have added benefits for people over 50. These are all ordinary foods, available at all times of the year and, most importantly, delicious, human and health research reports.
1. legumes
The healthy side of this food is often underestimated, but adding any legumes to your daily diet is a great way to reduce your risk of type two diabetes and high cholesterol. Just three-quarters of a cup of beans or glasses will reduce bad cholesterol (LDL) levels by up to five percent. Beans also regulate blood sugar levels in people who already have diabetes.
If you are using canned beans, be sure to rinse them before eating because there is too much sodium in canned foods.
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2. Oatmeal
The risk of heart and blood vessel disease increases dramatically in men after age 45 and in women after age 55. Therefore, oatmeal is particularly good because of soluble fibers called beta-glucans. These soluble fibers bind to cholesterol during the digestion process and allow it to leave your body instead of settling in blood vessels.
Eating at least three grams of beta-glucan each day will lower your total LDL cholesterol level by five to 10 percent.
3. apples
Apples reduce the risk of diabetes by helping to regulate blood sugar levels. They contain an average of five grams of fiber, which also lowers cholesterol. And apples also contain a substance called quercetin, which lowers blood pressure. They are also a reliable source of vitamin C, potassium, and antioxidants. However, today apples are in the top ten on the list of products that contain a lot of pesticide residues. Therefore, it is better if you can find some homemade ones, without painting or washing them well and it is not bad to put them in this solution.
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4. Walnuts
Studies have shown that if we eat 30 grams of mixed walnuts every day, we reduce the risk of heart attack and stroke by 28 percent. So if you get some bite, get some nuts, almonds, hazelnuts.
It’s also good with peanuts, just not fried but baked and without salt. You can chop nuts and add them to salads, grilled vegetables, or cooked meals.
5. Leafy vegetables
Recent research has found that people who eat a lot of leafy vegetables, such as spinach, kale, or cabbage in tests, have cognitive abilities that are 11 years younger than people who don’t eat these foods.
It is only important to emphasize that those who use a blood thinner have to consult their doctor how much spinach or cabbage they can eat.
6. berries
This variety of fruit is rich in certain phytochemicals that are believed to increase blood flow to the brain while reducing inflammatory processes.
Studies show that if you eat enough of this fruit, the longer you will maintain a good memory and the lower risk of developing Alzheimer’s disease. The berry is also good because of its high fiber content and a variety of vitamins and minerals. And frozen berries are just as good.
7. Yogurt
Yogurt, especially Greek, is an excellent source of essential protein for muscle tone. As an added benefit, yogurt contains a lot of calcium, key to preserving bone density that weakens with age. Women over 50 and men over 70 should pay special attention to adequate calcium intake.
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8. Carrots
Here are vegetables that can benefit every part of your body, especially your eyes, mouth, skin, and heart. Carrots lower blood pressure and bad cholesterol, boost the immune system, regulate digestion, and reduce the risk of cancer and cardiovascular disease.
The reason carrots are so good is their unique nutritional profile, which contains fiber, vitamins A, Be8, Ce, E, and Ka, minerals such as iron, potassium, copper, and manganese, as well as various types of antioxidants, including beta carotene.
9. Beetroot
If you eat these tubers regularly, you will be consuming plenty of vitamins A and C, as well as folic acid, fiber, and minerals like calcium, potassium, manganese, and iron. There are many antioxidants that can reduce the risk of cancer.
Beets are believed to improve physical condition, prevent dementia, and lower blood pressure.
10. dark chocolate
After 50 years, we should abstain from sweet things, but we can bring ndorfin that improves our mood by consuming the allowed dark chocolate. About 30 to 60 grams a day can reduce cholesterol and blood pressure, improve concentration, and protect the skin from harmful sun rays.
It is best to choose chocolate that contains at least 70 percent cocoa for the most useful things and the least amount of sugar. Do this and you will get a good daily dose of potassium, phosphorous, zinc, iron, magnesium, copper, manganese, and selenium.
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11. Avocado
In addition to being delicious, avocados are the source of almost 20 vitamins and minerals, including potassium, copper, and the vitamins Be, Ce, E, and Ka. Provides a healthy heart, allows the absorption of unsaturated fats and maintains optimal blood pressure.
It is one of the most expensive foods, because it grows far, in Central America and Mexico, but lately it has been sold as a piece in local stores, there are often discounts, so look for this “super food” that you can use in sandwiches, salads, you can add it to the porridge, prepare the sauce, without worrying about excess calories.
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