Best Food as You Age
fiber
1/14
Fiber-rich foods such as fruits and vegetables, oatmeal, nuts, and legumes can help constipation, which becomes more common with age.It also lowers cholesterol, controls blood sugar, and maintains a healthy weight. For men over the age of 51, aim for 30 grams of dietary fiber daily. For women, aim for around 21 grams.
full grain
2/14
They are an excellent source of fiber and rich in B vitamins, which we need as we age. B-6 and folic acid are key to keeping your brain healthy. Even small imperfections can make a subtle difference. Whole grains may also reduce your chances of heart disease, cancer, and diabetes. Quinoa, wheat berries and whole grain couscous are also delicious options. nuts
3/14
Yes, they're small, but tree nuts like almonds, walnuts, cashews, pecans, and pistachios have great anti-aging power. It contains special nutrients that help slow or prevent diabetes, neuropathy, and some cancers.Nuts also protect the brain as we age.
water
14.4
Not only does your body lose water as you age, you also become less thirsty. That means it takes time to know you're dehydrated. Water is food for health in many ways. It soothes joints, regulates body temperature, and affects mood and concentration. Aim for eight glasses of water each day.
fish
5/14
Oily fish such as salmon, albacore tuna, herring and farmed trout should be added to his menu twice a week. reason? They are rich in DHA, an omega-3 fatty acid that is good for your brain.Low DHA levels have been linked to Alzheimer's disease, but getting enough of it improves your memory and ability to learn new things.Fish Seaweed, walnuts, flaxseeds, and chia seeds are also good sources of DHA if you don't eat or prefer them.
lean protein
6/14
Protein-rich foods counteract the natural muscle breakdown that occurs with age. Get as much protein as possible from ''real'' foods such as eggs, red meat and dairy, rather than protein powders that may not provide as many nutrients.
dairy products
14.7
Calcium in dairy products keeps bones healthy. As you age, your risk of osteoporosis, colon cancer, and high blood pressure may also decrease. From age 50, you need 1,200 milligrams of calcium per day. It can be obtained from fat-free and low-fat dairy products. Milk and cheese aren't just options. You can reach your calcium goals by consuming yogurt, rice, soy drinks, fortified orange juice, and tofu.
blueberry
8/14
These are delicious ways to protect your brain as you age. Blueberries contain polyphenols, compounds that reduce inflammation throughout the body. They reduce damage to DNA that can increase the susceptibility of some diseases. It also improves the ability of brain cells to ''talk'' to each other. Fresh blueberries are best because baking them into muffins, breads, or cakes lowers their polyphenol content.
red and orange products
14.9
Watermelon, tomatoes, red peppers, orange peppers - these fruits and vegetables are rich in a natural compound called lycopene. Studies show that foods containing it reduce the risk of certain types of cancer and also protect against stroke.
cruciferous vegetables
14.10
The more candles on your birthday cake, the weaker your immune system, the body's defense system against germs. Cruciferous vegetables such as broccoli, Brussels sprouts, and cauliflower may help support that. Eating them often may reduce the risk of some cancers.
dark leaf green
14.11
To keep your eyes healthy, eat more vegetables like spinach, kale, and collards. The antioxidants it contains can reduce the chance of cataracts and macular degeneration. It's helpful.
avocado
12/14
There are many good reasons to perfect your guacamole recipe. Studies show that the antioxidants in avocado improve memory and help you solve problems faster. Avocados also lower cholesterol, reduce the chance of developing arthritis, maintain a healthy weight, and protect your skin from sun damage. sweet potato
13/14
Sweet potatoes are rich in beta-carotene, which the body converts into vitamin A. This vitamin is the key to healthy eyesight and skin. It also keeps your immune system strong. To get the same amount of vitamin A as a medium-sized sweet potato, you'll need to eat 23 cups of cooked broccoli.For an extra boost, choose purple strains. Compounds that give bright colors can slow age-related changes in the brain.
spices
14/14
They don't just add flavor to your food—the spices contain antioxidants that help keep you healthy for years. For example, garlic helps keep blood vessels open. Cinnamon helps lower cholesterol and triglycerides (blood fats). Turmeric can protect you from depression and Alzheimer's disease, and may also have anti-cancer properties.Use fresh or dried spices, but check with your doctor before taking supplements.
1/14
Fiber-rich foods such as fruits and vegetables, oatmeal, nuts, and legumes can help constipation, which becomes more common with age.It also lowers cholesterol, controls blood sugar, and maintains a healthy weight. For men over the age of 51, aim for 30 grams of dietary fiber daily. For women, aim for around 21 grams.
full grain
2/14
They are an excellent source of fiber and rich in B vitamins, which we need as we age. B-6 and folic acid are key to keeping your brain healthy. Even small imperfections can make a subtle difference. Whole grains may also reduce your chances of heart disease, cancer, and diabetes. Quinoa, wheat berries and whole grain couscous are also delicious options. nuts
3/14
Yes, they're small, but tree nuts like almonds, walnuts, cashews, pecans, and pistachios have great anti-aging power. It contains special nutrients that help slow or prevent diabetes, neuropathy, and some cancers.Nuts also protect the brain as we age.
water
14.4
Not only does your body lose water as you age, you also become less thirsty. That means it takes time to know you're dehydrated. Water is food for health in many ways. It soothes joints, regulates body temperature, and affects mood and concentration. Aim for eight glasses of water each day.
fish
5/14
Oily fish such as salmon, albacore tuna, herring and farmed trout should be added to his menu twice a week. reason? They are rich in DHA, an omega-3 fatty acid that is good for your brain.Low DHA levels have been linked to Alzheimer's disease, but getting enough of it improves your memory and ability to learn new things.Fish Seaweed, walnuts, flaxseeds, and chia seeds are also good sources of DHA if you don't eat or prefer them.
lean protein
6/14
Protein-rich foods counteract the natural muscle breakdown that occurs with age. Get as much protein as possible from ''real'' foods such as eggs, red meat and dairy, rather than protein powders that may not provide as many nutrients.
dairy products
14.7
Calcium in dairy products keeps bones healthy. As you age, your risk of osteoporosis, colon cancer, and high blood pressure may also decrease. From age 50, you need 1,200 milligrams of calcium per day. It can be obtained from fat-free and low-fat dairy products. Milk and cheese aren't just options. You can reach your calcium goals by consuming yogurt, rice, soy drinks, fortified orange juice, and tofu.
blueberry
8/14
These are delicious ways to protect your brain as you age. Blueberries contain polyphenols, compounds that reduce inflammation throughout the body. They reduce damage to DNA that can increase the susceptibility of some diseases. It also improves the ability of brain cells to ''talk'' to each other. Fresh blueberries are best because baking them into muffins, breads, or cakes lowers their polyphenol content.
red and orange products
14.9
Watermelon, tomatoes, red peppers, orange peppers - these fruits and vegetables are rich in a natural compound called lycopene. Studies show that foods containing it reduce the risk of certain types of cancer and also protect against stroke.
cruciferous vegetables
14.10
The more candles on your birthday cake, the weaker your immune system, the body's defense system against germs. Cruciferous vegetables such as broccoli, Brussels sprouts, and cauliflower may help support that. Eating them often may reduce the risk of some cancers.
dark leaf green
14.11
To keep your eyes healthy, eat more vegetables like spinach, kale, and collards. The antioxidants it contains can reduce the chance of cataracts and macular degeneration. It's helpful.
avocado
12/14
There are many good reasons to perfect your guacamole recipe. Studies show that the antioxidants in avocado improve memory and help you solve problems faster. Avocados also lower cholesterol, reduce the chance of developing arthritis, maintain a healthy weight, and protect your skin from sun damage. sweet potato
13/14
Sweet potatoes are rich in beta-carotene, which the body converts into vitamin A. This vitamin is the key to healthy eyesight and skin. It also keeps your immune system strong. To get the same amount of vitamin A as a medium-sized sweet potato, you'll need to eat 23 cups of cooked broccoli.For an extra boost, choose purple strains. Compounds that give bright colors can slow age-related changes in the brain.
spices
14/14
They don't just add flavor to your food—the spices contain antioxidants that help keep you healthy for years. For example, garlic helps keep blood vessels open. Cinnamon helps lower cholesterol and triglycerides (blood fats). Turmeric can protect you from depression and Alzheimer's disease, and may also have anti-cancer properties.Use fresh or dried spices, but check with your doctor before taking supplements.
22 Dec 2022
