20 Superfoods for people over 50
Want to stay vital longer? Then you need to include these 20 superfoods for people over 50 into your diet. No matter how old you are, you should choose your food wisely. But when you reach a certain point in life, your body just can’t take all the junk food as well as it could when you were 20. So if you want to keep your mind sharp and your immune system up and running, check out what foods you should be eating.
We all know that an apple a day keeps the doctor away. That said, make sure you buy organic apples to avoid all the harmful pesticides. Apples can help regulate your blood sugar levels, blood pressure, and cholesterol. Plus, they’re a good source of vitamin C, potassium, fiber, and antioxidants.
Carrots give a new meaning to the term superfood. They can help with everything, from skin care, eyesight, oral health, cholesterol, blood pressure, cardiovascular disease, immune system, digestion, all the way to cancer prevention. This is due to beta-carotene, fiber, vitamins (A, C, E, K, B8), as well as minerals (potassium, copper, manganese, iron), and antioxidants they contain.
You can grind it, drink it as juice, make soups, or even roast it. Beetroot is a great source of vitamins A and C, minerals such as calcium, manganese, potassium and iron, as well as folic acid and fiber. It’s rich in antioxidants and it can lower blood pressure, prevent certain types of cancer, improve exercise performance, and prevent dementia. It’s low in calories so it’s also good for weight loss.
Blueberries contain powerful antioxidants and soluble fiber. They help optimize blood sugar levels and reduce bad cholesterol. Blueberries are high in vitamins C and K and manganese. Simply add them to your oatmeal, Greek yogurt, or fruit salad to boost the flavor and your health.
Forget the chips and crackers and take some walnuts, almonds, hazelnuts, peanuts, or whatever you prefer. Or make a mix of your favorite nuts and add them to your oatmeal or salad. They’re high in protein, omega-3 fatty acids, as well as antioxidants, vitamins and minerals. They can lower bad cholesterol, promote weight loss, reduce inflammation, prevent heart attack and stroke, and help digestion. Just make sure you don’t take more than a handful a day as they’re very high in energy.
6. Dark Chocolate
Just 30-60 grams of dark chocolate a day can help lower blood pressure and bad cholesterol, prevent heart disease, protect your skin against sun damage, and improve brain function. Dark chocolate contains fiber, iron, magnesium, copper, potassium, phosphorus, zinc, selenium and manganese. It will also improve your mood due to endorphin release it causes.
Oatmeal is high in protein and soluble fiber, manganese, phosphorus, zinc, selenium, iron, as well as B vitamins. It’s the ideal breakfast and you can upgrade your serving with some fresh or dried fruit or nuts. Oatmeal helps digestion, lowers bad cholesterol and blood sugar, promotes weight loss, and relieves constipation. Eat it with Greek Yogurt to boost the taste and nutritional value.
Pears are great for people over 50 as they contain a lot of soluble fiber, vitamin C, folic acid, potassium, and antioxidants. And they taste so good, don’t they? Well, you can enjoy them guilt-free as they can actually help regulate blood sugar levels and prevent diabetes.
Did you know that cherries contain 65 times more vitamin C than oranges? Talk about antioxidants! Other than the vitamin C and divine taste, cherries are also rich in vitamins A and B, dietary fiber, iron, and calcium. They are good for digestion, they can lower bad cholesterol, help regulate blood sugar levels, and promote weight loss.
Apricots are the perfect snack for people over 50 as they’re soft, sweet, and packed with vitamin E which is a powerful antioxidant. You can also add them to your fruit salad or oatmeal. Dried apricots are also an excellent choice as they contain iron that helps with anemia. They’re also good for your skin, blood pressure, and digestion.
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