It’s a well known fact that as we age, our bodies eventually begins to break down. Certain activities that we used to enjoy become intense along with the growing age, and some of the favourite foods may not go with our body with the growing age. Well, there are a number of changes you can bring in your daily intake for slowing down the aging process.
Eating a balanced diet can be one of the best things you can include for extending your life as well as to stay as healthy as possible.
There are a number of foods that can be a blessing for your body at any age, but might have some special benefits for those who are over 30. Here are 11 superfoods that can help you out in keeping yourself younger and well in your golden years.
When you are about to approach middle age, the risk of certain problems such as type 2 diabetes and high cholesterol increase. Adding beans within your daily diet can be a fantastic way for knocking out the risk back down. Having ¾ cup of beans on every day basis can help in reducing cholesterol (LDL) by up to 5%. Beans can even improve blood sugar levels in people those are already having diabetes.
Apart from this, remember one thing if you have chosen canned beans, then you must give them a rinse before having them because canned foods contain high levels of sodium.
Heart disease can be common for this age factor. Thus, the food items that can be more cholesterol-lowering should be included within the diet would be better. Oats are one of the great choices for this as they include soluble fiber called beta glucan. Soluble fiber helps in binding with cholesterol during digestion and allows it to get passes out of the body, rather than staying behind within arteries.
Almost 3 grams of beta glucan every day helps in reducing total as well as LDL cholesterol levels by 5-10%. People who eat high quantity of oats tend to have a lower risk of early death as well as heart related problems.
It’s not a new thing. You have always gone through this line “An apple a day keeps the doctor away”. It’s applicable for all age groups. They lower the risk of diabetes as they help in regulating blood sugar levels. They contain approximately 5 grams of fiber that can easily lower cholesterol. Apart from this apples contain a substance known as quercetin which helps in lowering blood pressure.
Apple is also a great snack you can have any time you are hungry. It is extremely filling and you would not find yourself reaching for junk food if you have an apple when you are hungry. We recommend that you peel the skin of apple (as it could be treated with pesticides) before having.
A salty snack can be a little hard to resist, but when it appears in the form of chips or crackers, you should not consider it at all as you are only having high amount of saturated fat as well as sodium. Go for nuts instead of those chips that can harm your body.
Studies have proven that eating an ounce of nuts each day helps in reducing the risk of heart attack as well as heart stroke by 28%. You don’t have to include mixed nuts; any variety will do.
We have already discussed about a number of foods that tends to improve your cardiovascular as well as metabolic health, but what about the brain and memory power? So it’s the condition for which leafy greens come in.
As per research and studies people who eat a lot of leafy green vegetables like spinach, kale, or collards provides you high cognitive ability as compared to people 11 years younger and rarely eat leafy greens.
Berries are considered as a fantastic brain booster. It contains certain phytochemicals which are responsible for increasing blood flow towards the brain while reducing inflammation.
The result of adding berries in daily diet slower lack of memory with age and lower the risk of developing Alzheimer’s. Berries are also known for their high fiber content along with the vitamins and minerals.
Another advantage of berries is that, they can be frozen and they last a long time. You can substitute your junk food with berries and they will also help in losing weight while boosting your metabolism.
So after knowing the food for your brain and internal systems it time to maintain the muscle tone. For this you will need enough protein, and yogurt, especially the Greek one will be the perfect source. Apart from this, yogurt provides you with high level of calcium, which is critical for preserving bone density.
However, when having yogurt, do remember that you need to consume only low fat yogurt so that there is no chance of gaining weight. Flavored yogurt can be tasty but they also contain preservatives that will make you gain weight.
Talking about super foods, and not including carrots won’t go. Carrot can highly benefit each part of your body such as eyes, mouth, skin, and heart. Carrots help to lower blood pressure as well as bad cholesterol. It helps in boosting the immune system, support digestion, along with lowering the risk of cancer and related cardiovascular disease.
Carrots include fibre, vitamins A, B8, C, E, and K, minerals like iron, potassium, copper, and manganese, and other antioxidants, including beta carotene.
Beetroots provide you with diverse nutritional composition. Eating it on a regular basis will provide you with vitamin A and C, folic acid, fiber, along with minerals such as calcium, potassium, manganese, and iron. Apart from this it provides antioxidants which can help to reduce cancer risk. Beetroot even improves exercise performance, generally prevents dementia, and lower blood pressure.
You should always include a healthy portion of beetroots in your weekly diet so that you get all of its health benefits. Beetroot also purifies the blood which is essential for someone who is past the age of 30.
Well everyone want dessert in their daily diet, so your perk is dark chocolate. Having dark chocolate 30-60 grams per day basis can lower cholesterol as well as blood pressure, improves your brain acuity, and protect the skin from sun damage. It will be best to choose dark chocolate having at least 70% of cocoa. Adding this will fill your body with daily dose of potassium, phosphorus, zinc, iron, magnesium, copper, manganese, and selenium.
While dark chocolate has all of these health benefits you should also remember that too much chocolate can make you gain weight and make you addicted. You should only eat pure, dark chocolate and that too in moderation.
Avocado is costly but they are high source of almost 20 vitamins and minerals, like potassium, copper, and vitamins B, C, E, and K. Eating avocado on regular basis provides you with required fats and helps in maintaining an optimal blood pressure.
Avocado can be consumed almost any time of the day without any side effects–unless you are allergic to the fruit. Avocado is best consumed in its raw form or semi-cooked form that retains all of the vital nutrients.