While proper diet and nutrition are always important, eating the right foods becomes even more vital as we age. Listed below are some superfoods for people over the age of 50.
Apples
Complete with soluble fibre, apples are considered an ideal superfood for adults over the age of 50.
High in antioxidants, potassium, and vitamin C, apples have the ability to lower cholesterol levels while suppressing glucose. The end result is lower blood sugar levels and overall better health.
While apples can make for a great snack, they can also be incorporated into meals, salads, and healthy desserts. Search online or consult with family and friends in order to find several apple recipes that are both quick and easy to prepare.
Asparagus
High in lycopene, which has been proven to promote prostate health, asparagus is a superfood. Containing elevated levels of both fiber and vitamin A, asparagus also has the ability to improve cardiovascular and eye health while also serving a vital aid for immune system wellness.
Additionally, asparagus also contains iron and protein which are critical for a balanced diet.
Often associated with an upscale dining experience, asparagus can be prepared and served in a variety of ways within the comfort of your own home. Quality asparagus recipes are quite extensive in number.
Blueberries
Similar to apples, blueberries are also high in soluble fiber which is an invaluable necessity for people over the age of 50. In addition to vitamin C and vitamin K, blueberries also contain critical antioxidants and mineral manganese.
Served in a variety of ways or simply enjoyed in traditional form, blueberries are not only rich in terms of nutrition but fresh blueberries have quite a unique taste. While blueberries purchased in the setting of a grocery store can be perfectly delicious, eating freshly picked blueberries is the ideal selection if possible.
Additionally, cleaning blueberries in an effort to remove pesticides is vital. Whether store purchased or wild, chemical surface coverage will do you no favors. This same logic can apply to many items found on this list. Be sure to thoroughly wash all fruits and vegetables prior to consumption.
Broccoli
Although the taste of broccoli is usually met with mixed reactions, individuals over the age of 50 will be happy to know that broccoli contains a plethora of health improving and protecting qualities.
Rich in antioxidants and fibre, broccoli also contains vitamin A, vitamin C, vitamin K as well as vitamin B9. In respect to specific health benefits, broccoli can improve eye health, sustain and improve immune health, and strengthen bones and tissues. Similar to many foods on this list, broccoli can be cooked and served in a variety of ways.
Dark Chocolate
Appearing on numerous lists where general health benefits are concerned, dark chocolate is considered a superfood for people over the age of 50. The antioxidants in dark chocolate, known as flavonoids and polyphenols, can potentially shield against the occurrence of a heart attack.
These noted antioxidants achieve this health benefit by protecting arteries from becoming clogged, thus lowering overall blood pressure and improving heart health.
Documented research has shown that consuming small amounts of dark chocolate on a routine basis can help to not only reduce blood pressure but potentially decrease the chances of stroke by 20% in women. A healthy snack that tastes delicious? Depending on your overall personal preference, dark chocolate could be the mother lode when it comes to both health benefits and tasty snacking.
Coffee
Although not a food in the literal sense, coffee has been deemed a superfood for adults.
According to the National Institutes of Health-AARP Diet and Health Study, individuals who drank coffee on a regular basis were less likely to succumb to cardiovascular and respiratory diseases.
Additionally, the same research noted that diabetes, general infections, and the occurrence of strokes also decreased in probability due to consumption.
In terms of women, coffee has also been determined to be a potential protectant in respect to breast cancer.
Regarding neurological issues, research also discovered that three to five cups of coffee consumption per day can decrease the chances of Alzheimer’s disease in individuals within the 40 to 60 age bracket by as much as 65%.
Greek Yogurt
better overall nutritional value than traditional American-style yogurt. Regarded as a superfood for adults over the age of 50, Greek yogurt can have twice the protein and half the sugar content of traditional yogurt.
In terms of recommendations, low-fat or non-fat is the ideal way to go in respect to health conscious concerns. While Greek yogurt is better than American-style yogurt when it comes to the essentials, full-fat Greek yogurt is quite high in saturated fat. In terms of preparation, consider adding fruit and/or nuts to Greek yogurt or incorporate your flavour of choice in a healthy smoothy recipe.
Kale
When it comes to the health community, arguably the most discussed and highly touted food over the past decade is kale.
Regarded by many as the ultimate source of nutrition, this leafy green vegetable has been quite the attention stealer. Whether served in juice form, raw, or cooked to perfection, green kale (specifically) is high in omega-3 fatty acids and vitamin K, both of which promote blood clotting.
Additionally, green kale is also rich in calcium, the prominent superfood substance known as fibre, and lutein. Collectively, these nutrients can improve bone health, blood sugar levels, and eye heath. If you’ve never tried kale, you’re encouraged to join the ever growing club and decide for yourself if this vegetable appeals to you.
Oatmeal
As one of the most time-honoured breakfast selections, oatmeal is loaded in terms of dietary fibre. Also high in protein, as well as being low in fat, oatmeal is rich in iron and other essential minerals.
In respect to serving size, a single cup of oatmeal checks in at only 166 calories.
While adding sugar and extra flavouring elements will increase the overall calorie totals, oatmeal is still quite impressive compared to many breakfast foods, especially those of the fast food and grease variety. Popular items such as bacon, hash browns, and sausage, while delicious to many, can be quite problematic for adults over the age of 50 who are looking to improve their eating habits and overall physical health.
Olive Oil
Great for cardiovascular health, olive oil is one of the most common additives as far as cooking is concerned.
High in monosaturated fat, olive oil has the ability to reduce natural insulin levels and aid in the regulation of blood sugar. Containing vitamin E as well as vitamin K, olive oil can help to clot blood and assist in the creation of red blood cells.
In terms of recipe selection, many filling and simplistic dishes contain olive oil and the choices are quite abundant. In addition to cooking needs, using olive oil as a dressing to complement your favourite salad is also a wise way to incorporate this particular superfood into your meal.
Thank you for taking time to read this article. I hope it was useful to you. Please always visit this blog for more health tips.