The Limited Times

Now you can see non-English news...

6 Best Superfoods for Better Nutrition at 50 Plus - voila! health

2023-05-21T05:08:19.318Z

Highlights: From the age of 50 it is recommended to reexamine the daily menu to suit the changing needs of body and mind. A great way to do this is to incorporate superfoods, which help maintain good and robust health for years to come. During these years our body undergoes changes, such as slowing metabolism, calcium incontinence, decreased bowel activity and bone mass. Adopting healthier and more conscious dietary habits according to changes in the body becomes the basis for maintaining health and mood.


At more advanced ages, we experience calcium incontinence alongside decreased metabolism, changes in bone mass and phenomenal movements. This is why you should be more careful with your diet. Here's how to do it


Introduce foods of broad nutritional value into the diet. Acai bowl (Photo: ShutterStock)

A balanced and varied diet is right for all of us, but from the age of 50 it is recommended to reexamine the daily menu to suit the changing needs of body and mind. A great way to do this is to incorporate superfoods, which help maintain good and robust health for years to come.

Take, for example, the recommendation of the Ministry of Health, which says to increase the consumption of fruits and vegetables correctly for the entire population, according to which at least five servings of vegetables a day and between two and three servings of fruits should be consumed, but over the age of 50 it must be even more strictly observed. Why from the age of 50? Because during these years our body undergoes changes, such as slowing metabolism, calcium incontinence, decreased bowel activity and bone mass, hormonal changes and more. Adopting healthier and more conscious dietary habits according to changes in the body becomes the basis for maintaining health and mood.

One way to enrich nutrition is by incorporating nutrient-rich foods into your daily diet. Their added value lies in their high content of vitamins, minerals, active ingredients and powerful antioxidants that give them diverse health effects, even when consumed in small doses.

Blueberries (Photo: ShutterStock)

Here's how to make your menu:

Berries – blueberries, raspberries, aronia, joji berries, golden berries and strawberries – all belong to the berry family. They are rich in dietary fiber, vitamin C and the most essential antioxidants for ages 50 and older. Berries help the digestive system function and balance weight, and they help protect the body against heart disease and other diseases. Studies indicate that they also help support motor ability as well as short-term memory. The recommended daily intake is 30 grams per day for men and 21 grams for women.

ACAI BERRIES ARE AMONG THE MOST POTENT AND BIOAVAILABLE PLANT SOURCES OF POWERFUL ANTIOXIDANTS, EVEN COMPARED TO OTHER ANTIOXIDANT-CONTAINING BERRIES LIKE STRAWBERRIES, BLUEBERRIES, CRANBERRIES, OR RASPBERRIES, WHICH IS ONE OF THE REASONS ACAI IS KNOWN AS A SUPERFOOD. According to studies, acai reduces metabolic risk factors, reduces osteoarthritis symptoms - a clinical study found that drinking 120 ml of acai juice for 12 weeks, significantly reduced pain indices, improved range of motion and quality of physical life and daily activities of patients, and reduced inflammation markers and body mass index in overweight situations.

Nuts and seeds – A handful of nuts as an afternoon snack can provide a feeling of satiety that will last until dinner, with a recommended daily intake of up to 42 grams of nuts (a handful and a half). Nuts contain proteins, fiber and 'good' fats, meaning quality vegetable fat. Consumption of this fat provides the body with essential fatty acids, including omega-3, which are usually missing from our diet. Feeding the body with these quality fatty acids, in the desired amount, will not cause obesity but will definitely improve the functions of body systems, including the digestive system. It is important to consume almonds, nuts and seeds in their natural form and avoid roasted ones, because the roasting process oxidizes and destroys the fatty acids in them.

Omega-3s and other 'good' fats are also found in chia and flaxseed. By the way, to get the most out of flaxseed, it is recommended to purchase them whole, keep refrigerated and grind just before a meal. An easy way to do this is to keep them in a spice grinder in the fridge. The seeds can be added to salads, porridges, cooked cereals, and smoothies.

More in Walla!

10 weeks and you will know how to swim and distance rowing! TI is committed to success!

CONTRIBUTED BY TI SWIM

Cashews and almonds in a bowl (Photo: ShutterStock)

Raw cocoa – The fruit of raw cocoa is considered one of the most desirable fruits in the world. Cocoa beans, when unprocessed, contain many minerals. Cocoa beans also have some of the highest antioxidant values found in nature and cacao is rich in serotonin, which helps improve mood. In order to enjoy the richness of cocoa's nutrients, it is recommended to consume it unprocessed, since the processing process damages its components. It's available in powder form that can be added to smoothies or porridges but also comes in the form of small beans that you can snack on (nibas) and even whole doubles. Eating two or three whole beans combined with fruit can be a nutritious, satisfying and uplifting snack.

Dark green leaves – the dark green hue of spinach, kale, nettle and other vegetables is due to high levels of chlorophyll in the plant – the substance responsible for photosynthesis.

In the human body, chlorophyll is essential for aiding blood flow and supports cleansing processes. These leaves also have a high concentration of carotenoids, a group of pigments that offer protection to the body against sun damage, radiation and air pollution. The green leaves also have a high concentration of nutrients. Nettle, for example, has a particularly high protein content (about 30% protein per 100 grams), is very rich in iron, calcium, zinc and magnesium and helps detoxify and cope with urinary infections, edema and even allergies in the respiratory system. It is worth noting that incorporating a lot of leafy greens into the diet may make digestion difficult, due to their high fiber content, so it is recommended to increase their amount in the daily diet gradually. It is also recommended to add these leaves to smoothies, as consuming them in their ground form makes digestion easier.

Maca grows in almost impossible conditions in the Andes, and the reason it survives there is because it has very high adaptive abilities for the maca bulb. In our body, the cocoon supports coping with changes and situations of physiological or nervous stress and easier adaptation to new situations. Maca tubers, in their various colors, have high concentrations of minerals, vitamins, amino acids, complex carbohydrates and dietary fibers with high nutritional value. The unique combination of its components and its nourishing and uplifting effect is considered to strengthen the body's energy at any age. Unlike coffee, refined sugars, and other stimulants, the effect of maca tuber on energy levels is permanent and sustained, and its consumption does not cause "energy drops" or adrenal fatigue. Maca powder can be added to drinks and even a glass of water.

Professional advice: Bara Herbs

  • health
  • nutrition and diet
  • Preventive nutrition

Tags

  • Berries
  • calcium
  • Hormones
  • Metabolism
  • fruit

Source: walla

All life articles on 2023-05-21

You may like

News/Politics 2024-01-29T13:38:24.019Z
News/Politics 2024-01-27T08:58:24.183Z
Life/Entertain 2024-01-26T07:58:32.829Z
Life/Entertain 2024-01-31T13:11:12.634Z
Life/Entertain 2024-02-15T18:42:33.841Z
Life/Entertain 2024-01-29T13:39:41.031Z
Life/Entertain 2024-01-25T09:38:09.110Z

Trends 24h

Life/Entertain 2024-03-18T11:27:43.410Z
Life/Entertain 2024-03-18T10:58:16.219Z

Latest

© Communities 2019 - Privacy

The information on this site is from external sources that are not under our control.
The inclusion of any links does not necessarily imply a recommendation or endorse the views expressed within them.