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It’s no secret that our bodies keep getting older more demanding becomes. Certain activities that we once enjoyed are becoming too tiring for us and some of our favorite foods may not be good for us.
Fortunately, there are foods that you can use this Slow down the aging process can.
A balanced diet is one of the best ways to extend your life and stay as healthy and vital as possible.
Certain foods are healthy at any age, but are particularly beneficial for people over 50. In this article let’s introduce you to the 11 best superfoods, with you into the golden years look youthful and feel vital.
The regular consumption of beetroot not only supplies your body with folic acid, fiber and minerals such as calcium, potassium, manganese and iron, but also with vitamins A and C. The beet is stuck full of antioxidantsthat can reduce your risk of cancer.
Beetroot can also Improve exercise performance, Stop dementia and lower blood pressure. Farther bends they arterial and heart diseases.
Beetroot can be cooked or eaten raw.
A particularly strengthening recipe for the winter season is Bortsch, so beetroot soup Russian style. But also as freshly squeezed beetroot juice this healthy all-rounder can be cleverly integrated into everyday life.
The risk of heart disease is a measure of well-being that increases radically once men are 45 and women 55 years old. The more cholesterol-lowering foods you integrate into your menu, the better.
Thanks to its soluble fiber, oats are suitable known as beta-glucan, particularly well. Soluble fiber binds to and breaks down cholesterol during digestion rather than leaving it in the arteries.
On average, people who eat a lot of oatmeal risk less early death than people who don’t. Oatmeal can be soaked overnight and can then be combined with the following day fresh fruits, flax seeds and nuts be consumed!
How about yours? Muscle tone? The solution to this would be to take in enough proteins, especially those in greek yogurts are included. The older we get, the more our muscle mass also decreases.
Studies show that regular, Protein intake distributed throughout the day can significantly slow down this process.
As a bonus, yogurt contains a lot calcium, which is crucial for maintaining bone density in old age. Women over 50 and men over 70 have to pay special attention to their calcium intake.
Ideally, you choose sugar-free natural yogurt, quark and skyr, a traditional milk dish from Iceland.
Greek yogurt is lower in carbohydrates than normal yogurt, but it is higher in fat.
As we approach middle life, the risk of diseases such as type 2 diabetes and high cholesterol increases. Beans are a fantastic way to eat healthy. Only a 3/4 cup of beans or legumes a day lower your bad cholesterol (LDL) by up to 5%.
Beans can also raise blood sugar levels in people who already have diabetes.
There is a great selection of legumes and lentils, and that means that you are sure to find a streak or two that you really like.
If you are for Canned beans you should always rinse them out before eating, as canned foods contain a lot of sodium.
To avoid a salty snack is difficult for many people. Nuts are an excellent alternative to greasy chips or crackers. Studies have shown, that eating a handful of mixed nuts daily can reduce the risk of heart attack and stroke by 28 percent.
Nuts can be chopped and roasted, to make saladsto refine roasted vegetables or casseroles. The Macadamia nut is considered the queen of nuts because it contains most of the ballast and nutrients and its sweet oil is said to make beautiful.
Almonds on the other hand, they are particularly suitable as part of a diet, lower cholesterol and protect against diabetes. Cashews promote concentration and performance.
On the list of superfoods Carrots must not be missing. This low-calorie vegetable really benefits every part of your body, especially your eyes, mouth, skin and heart.
Carrots lower blood pressure and cholesterol, strengthen the immune system, support digestion and reduce the risk of cancer and cardiovascular diseases.
The reason why carrots are so good for you is their unique nutrient profile, including fiber and vitamins A, vitamins C, E and K.
They are also one excellent source of valuable minerals such as iron, potassium, aluminum and manganese, and many types of antioxidants, including beta carotene. Freshly squeezed carrot juice is a real treat for the body, but crunchy carrot sticks are also a crunchy snack.
The good old apples are for many reasons a staple. Apples reduce the risk of diabetes by making a valuable contribution to regulating glucose. They contain on average 5 grams of fiber that can lower cholesterol.
There is also a substance called in the crunchy fruits Quercetin contain, which has been shown to lower blood pressure.
They are considered important Suppliers of vitamin C, potassium and antioxidants. Thanks to her high proportion of flavonoids and polyphenols cleanse the body of metabolic toxins.
The healthiest types of apple are Cox Orange, Boskoop, Berlepsch and Goldparmäne.
However, since apples often Pesticide residues it is generally better to opt for organic apples.
Avocados are unfortunately quite expensive, but they also apply as a delicious source of almost 20 vitamins and minerals, for example magnesium, potassium and vitamins B, C, E and K.
Regular consumption of avocado ensures that you enough healthy, monounsaturated fats ingest and maintain optimal blood pressure. Hardly any fruit provides you with so many valuable nutrients.
Your flesh will fill you up for a long time is a source of valuable vital substances. For the most part, the green fruit is there from the “good” unsaturated fatty acids, that boost fat burning. That is why this superfood is also considered great snack on a diet.
9. Leafy vegetables
We’ve already talked about food, that improve your cardiovascular and metabolic healthbut what about your own Mental power? This is where leafy vegetables come into play.
Recent studies have shown that who eat a lot of leafy vegetables like spinach, broccoli, kale or cabbagehave similar cognitive skills as people who are 11 years younger and rarely eat these foods.
Caution: Since leafy greens are not particularly good with the Blood thinner coumadin in this case, you should discuss the perfect portion size with your doctor in advance. Leafy vegetables like Corn salad, arugula, spinach, chard, Asian pak choi or wild herbs such as nettle and dandelion are perfect for a smoothie!
10. Dark chocolate
Do you fancy a snack in the evening? We are far from telling you that you have to forego all sweets. But, if something sweet, you should go for dark chocolate.
Smaller amounts of 30 to 60 grams per day can actually lower cholesterol and blood pressure and improve brain activity.
Ideally, you choose chocolate with one Cocoa content of at least 70%to get the most beneficial material and sugar.
This is how you supply your body with one daily dose of potassium, phosphorus, zinc, iron, magnesium, copper, manganese and selenium. And since eating chocolate feels great, At the same time mood-enhancing endorphins are released.
Another amazing brain booster are berries of all kinds. Fruits like Blueberries, raspberries or blackberries contain specific phytochemicals that are believed to increase blood flow to the brain and at the same time Inhibit inflammation in the body.
The result is a slower age-related decrease in memory and a lower risk to get Alzheimer’s. Berries are also popular due to their high fiber content and variety Vitamins and minerals of great popularity as a fresh snack in between.
If you can’t get your hands on fresh berries all year round, frozen berries also serve their purpose. How about a delicious berry smoothie for a healthy start to the day?