They may seem like common staples for any healthy diet, but certain foods can help slow the ageing process and reduce the risk of diseases often associated with growing older. These 10 foods hold special nutritional value for older people.
- Oatmeal: A great source of soluble fiber, oatmeal has been shown to help lower blood cholesterol and may reduce the risk of heart disease and stroke.
- Eggs: With only 75 calories per serving, eggs contain 13 essential vitamins and minerals, including vitamin D, important for absorbing calcium needed for bone strength. Lutein and zeaxanthin found in egg yolk may reduce the risk for cataracts and help prevent macular degeneration.
- Yogurt: Rich in calcium, yogurt can contribute to the calcium requirement needed to prevent osteoporosis. Good bacteria are added to some yogurt, which may help people with digestive problems that often accompany aging. Mixing yogurt with fortified cereal provides added vitamins, including vitamin B12, which many seniors have difficulty absorbing from foods that naturally contain that vitamin.
- Blueberries: These blue beauties are among the top fruits and vegetables for antioxidants. Research on aging and Alzheimer’s disease reveals that blueberries may also improve memory and coordination.
- Apples: The benefits of apples are too numerous to name. The pectin in apples supplies galacturonic acid to the body, which lowers the body’s need for insulin and may in the management of diabetes.
- Fish: Mackerel, salmon, sardines, trout and tuna (bluefin and albacore) are a low-fat, high-protein source of nutrients.
- Chicken: Poultry is an excellent source of protein and chicken, especially breast meat, contains half the fat of a steak. Chicken also has niacin and selenium, which possess cancer-fighting properties.
- Broccoli: A good source of multiple nutrients including vitamins K, C, E, B and calcium and iron, broccoli has been found to protect against cancer, heart disease, stroke and macular degeneration.
- Sweet potatoes and squash: Sweet potatoes provide beta carotene and vitamins C and E, all of which promote healthy skin, hair and eyesight. Squash is also a great source of beta carotene and Vitamin C.
- Rice: As a complex carbohydrate, rice digests slowly, allowing the body to utilize the energy released over a longer period, which is nutritionally efficient. Rice has low sodium content and contains useful quantities of potassium, the B vitamins, thiamin and niacin. Rice contains only a trace of fat, no cholesterol and is gluten free, so it’s suitable for people with celiac disease. By simply consuming these foods you will be prevent the damaging effects of aging and improving your quality of life.
