Proper nutrition is very important throughout your entire life, but after the age of 50, adequate nutrition becomes a real game-changer. As we all age, our metabolism slows down, and we need some extra protection from diseases and deficiencies. Thus, providing optimum nutrition for maintaining an overall healthy body and mind is essential.
Here is a list of 9 superfoods to eat after 50 to keep you fit and active. These nutrient-dense foods will not only nourish you but will also protect your health with their therapeutic nutrients. Read on.
1. Green Vegetables
Green vegetables like spinach, broccoli, kale, lettuce, celery, parsley, etc are packed with vitamin A, vitamin C, fiber, antioxidants, folate, iron, potassium, magnesium, and zinc. The carotenoids present in dark green vegetables support your vision, which often declines as you age.
One study found that even one serving of green vegetables per day helped to reduce the risk of cognitive decline caused due to aging. Vitamin K and dietary fiber in it aid in weight control and diabetes management. Apart from this, adequate intake of greens will reduce inflammation, constipation, cancer risks and boost your immunity. These are your natural immune support supplements.
2. Whole Grains
Most of you might be having cereals as your staple. After the age of 50, it's better to exclusively choose the whole grain form of cereals. Why? Because whole grains are a very rich source of fibers, B and E vitamins, iron, magnesium, manganese, copper, selenium, potassium, phytochemicals, and several antioxidants.
Whole grains like oats have soluble fibers called beta-glucans that have cardio-protective properties. Resistant starches in buckwheat promote gut health. Quinoa is rich in quercetin and kaempferol that protects against inflammation, cancers, and heart diseases.
These delicious little fruits have miraculous health benefits. Berries are loaded with antioxidants like ellagic acid, resveratrol, and anthocyanins that reduce oxidative stress. Blueberries, blackberries, and raspberries have the highest antioxidants among them.
Berries help to regulate your blood sugar levels by improving insulin response. They reduce inflammation and bad cholesterol, provide dietary fiber, enhance skin health, protect against cardiovascular diseases and cancer.
4. Nuts and Seeds
Nuts and seeds are a great source of good quality protein, healthy - monounsaturated and polyunsaturated fats, antioxidants, E and B vitamins, iron, calcium, selenium, phosphorus, zinc, and potassium.
These are especially beneficial to combat diabetes, cardiovascular diseases, gallstones, and weight gain. You can mix your favorite nuts and seeds, powder them and add them to your meals. This will be your daily energy superfood powder.
5. Omega 3 Rich Foods
Fishes like salmon, mackerel, sardine, herring, cod and green lipped mussels are rich in omega-3 fats. It helps to decrease inflammation, prevent arthritis, slow aging, and enhance cognitive function. It also helps to combat metabolic syndrome, thereby indirectly preventing insulin resistance, diabetes, cancer, cardiovascular and liver diseases. It promotes bone health and sound sleep as well.
6. Sweet Potatoes
These are rich in vitamin A which supports your eye health. It's also rich in vitamin C and B6, potassium, antioxidants, and fiber. It helps in fighting diabetes, constipation, and weight gain. It also promotes brain health, gut health, heart health, immunity and has cancer-fighting properties as well.
Yogurt has almost all the nutrients that you need. It'san excellent source of protein and minerals like phosphorus, magnesium, and potassium. Just one cup of yogurt provides 50% calcium. Its probiotics promote digestive health. It's very beneficial to combat weight gain, hypertension, heart diseases, and osteoporosis. It boosts your immune health too.
Eggs are packed with every nutrient you need, like vitamin A, D, E, K, B2, B6, B5, selenium with anticancer properties, phosphorous for healthy teeth and bone, calcium for strong bone, zinc and folate for better immunity, and choline for brain health.
It has protein with the highest bioavailability. You can have an egg as such, or you can also go for egg powder. This superfood powder supplement can be added to any meal to enhance its nutritive value.
9. Lean meat
Lean meat has high-quality protein, haem iron, and vitamin B12 that helps to prevent anemia. It's a better choice after 50 due to the low-fat content. Poultry is rich in selenium which is a powerful antioxidant and choline that promotes nerve health. It helps in reducing inflammation as well.
All the above-mentioned superfoods, if consumed adequately, will uplift your health and guard you against several health issues. Try to include all of them in your diet appropriately. Having some doubts? Comment below!