The aging process doesn’t affect only our preferences when it comes to music, movies and clothing. When we reach 30, the metabolism reaches its peak and everything starts going down from this point. This is the reason why we have to be more careful when it comes to food choices.
For instance, we should avoid consumption of sugary drinks packed with calories, snack and desserts and we should focus on foods that have more nutrients than calories.
The aging process also makes many individuals seek for healthy eating habits and they seem to be on a true quest for finding healthy foods that can help them control their cholesterol and blood pressure levels and keep them safe from diseases like cancer and diabetes.
Consumption of many different whole foods is crucial for our health.
However, there are some foods, like the ones we have described below in this article, that provide higher nutritional boost compared to others. Nutrient-packed foods like dark leafy greens and beans provide some essential minerals and vitamins and keep the body fit at least when it comes to the metabolism.
This is why these foods are ideal for people who are over the age of 50. Of course, this doesn’t mean that younger people should not eat these foods, on the contrary they are equally beneficial to them too. So, it doesn’t really matter whether you are 7 or 77 years old, these foods will help you keep the body energetic and healthy all the time.
When you see this list, you might think that these ingredients are not very modern and fashionable, but this is exactly why we have prepared this list. Each of these foods are affordable and available in almost every grocery store and their positive effects will make you feel better than ever.
1. Beans
If you check the popular healthy recipes online, you will notice that many of them include beans and this is not a surprise. Several studies have confirmed that consumption of one serving of lentils or beans which equals ¾ cup per day may help any individual drop bad cholesterol levels by 5%.
2. Oats
Once women reach 55 and men reach 45, the chances of experiencing heart disease is radically increased. That’s why it is very important to include foods that can reduce cholesterol in the daily diet. It turns out that oats are loaded in beta glucan – a soluble fiber.
3. Apples
There is no doubt that apples are not exotic fruits like mangoes or acai berries, but they certainly provide equal amount of nutrients without affecting your budget. One big apple contains about five grams of fiber which protect the heart.
A scientific study has suggested that taking apples on a daily basis can reduce bad cholesterol and keep you in shape. Another study conducted three years ago has shown that people who consume apples frequently have lower chances of developing diabetes. The best part is that apples can be purchased in almost every store and even in convenience stores and gas stations.
4. Nuts
Replace commercial crackers, cookies and chips with a bag of nuts in order to boost your daily diet. A trial conducted three years ago in Spain confirmed that consumption of one ounce of a mixture of seeds on a daily basis and following a Mediterranean diet lower the chances of developing stroke, heart attack and heart disease mortality by almost 30%.
We should not forget the peanuts because they are very healthy and you will have to pay two times less compared to almonds and other nuts. If you want to include nuts in your diet you can always use toasted and chopped nuts as an addition to your roasted veggies or together with side dishes like quinoa and brown rice.
5. Leafy Green Veggies
Eating kale, spinach, collards, Brussels sprouts or other similar leafy greens as part of your meals can help you preserve or even improve the cognitive functions despite the aging process. Individuals who consume only one serving a day have shown the same mind sharpness as people more than 10 years younger who have not consumed leafy greens regularly.
6. Berries
If you are over 50 then you should definitely consider adding berries on your menu because these tasty snacks have proven to be helpful for the brain. Blueberries, strawberries and other similar berries are loaded with phytochemicals and there is evidence that these compounds can slow down cognitive decline associated with aging.
7. Yogurt
Taking proper amount of protein all over the day should be able to help you protect muscle mass and slow down the process of lowering of lean body mass that is a natural process in older men and women. Yogurt, Greek yogurt in particular, can supply our body with a substantial amount of quality protein be it during breakfast or during snack time.