Two things you can count on in this world; taxes and aging. OK, so most people say death, but we prefer to talk about life!
We’ve all seen it; 68-year-old women who look like they are 80 and 80-year-olds that can pass for 60. Why do some people look and act younger than their years?
You can chalk some of it up to good genes and a positive attitude, but there is another secret that many younger looking people use every single day: a healthy diet.
Healthy Diet for Healthy Aging
You might be shaking your head thinking broccoli isn’t going to make your crow’s feet disappear, and you are correct there, however, we can bet that broccoli and other vegetables can make your crow’s feet not only less noticeable, but it will also take longer for them to show up!
Want to know how to age healthily? Read this article and discover the best foods that can keep you healthy as you age!
Top foods for healthy aging
#1: Fruits and Vegetables
Well, while this one was really no surprise, the fact is that most people don’t get nearly enough produce on their plate. Aim to fill 50 percent of your plate with veggies! Choose veggies and fruits that have a wide range of colors, including deep yellow, orange, purple, and red. Don’t forget those antioxidant powerhouses, blueberries, and purple (red) grapes.
#2: Don’t Forget Your Dairy
Two things the body needs more of as it ages is calcium and B-vitamins, especially B12. As we age, our bodies find it more difficult to absorb these two vital nutrients. While most of us get plenty of B12 from eggs, fish, meat, and dairy products, studies show that a full 1/3 of those over 50 no longer absorb this B vitamin from food. Ask your doctor if you should take a vitamin supplement.
We also need calcium for strong bones. Dairy products are terrific as they contain calcium, vitamin D, as well as that important vitamin B12. Get your dairy on!!
#3: Fatty Fish
It’s all about those omega-3 fatty acids, friends. Our bodies cannot make this itself, so we must rely on the foods we eat. Omega-3’s are super important! They are good for our heart as we age; and they are a great diet for our brain function! Consider eating mackerel, sardines, halibut, and salmon two or three times each week.
#4: Red Wine
We caught you smiling at this one! One little glass (about 5 ounces) of red wine each day can not only lower blood pressure, but it prevents blood clots and lowers that bad (LDL) cholesterol in the blood. One glass for women and two for men is all it takes. Cheers!
#5: Oh, Nuts!
Like wine, it only takes a handful of nuts each day to get all the healthy goodness they have to offer! Nuts are loaded with omega-3, the healthy kind of fat you want (unsaturated), fiber, and healthy protein. One ounce a day will do it, which means you can enjoy about 18 cashews or 12 hazelnuts or 24 almonds each day.
#6: Green tea
Green teas are the gentle, natural, most beneficial way to absorb the healing properties of herbs–easily and inexpensively. A simple cup of tea not only has the power to soothe and relax but to deliver healing herbal agents to the bloodstream more quickly than capsules, tinctures, or infusions. Feeling tired? Rose hip tea will rev you up and beautify your skin. Need some help with your diet? Ginger tea will provide the boost you need and help to ache joints too. Hot or iced, these pure and simple drinks offer delicious ways to stay healthy and revitalize you from the inside out.
With its own aromas and delights, as well as a host of health benefits, including enhancing immune system function and lessening damage from free radicals, green tea continues to grow more popular in American diets, especially for aging people. Yet because it is brewed differently, and many varieties of green tea are available, there is more to know about making a good cup of green tea than how to boil water.
The Green Tea User’s Manual lives no leaf unturned, this guide introduces 16 of the most popular types of green tea, including Dragon Well, Sencha, Jasmine, and the Japanese tea Gen Mai Cha. It describes the three stages of bubbles to look for when boiling water and the various vessels in which to brew, from pots to small covered cups known as Guyana. Lovely line drawings, original recipes, anecdotes, lore, and related green tea tips help to make this irresistible little book a perfect gift for anyone with a penchant for tea.
This unique guide offers:
- An A-Z listing of common ailments followed by the teas best used to treat them
- Instructions on how to create your own medicinal kitchen
- Advice on creating your own tea blends
- Descriptions of the top 100 herbs and their secret healing properties
- And much, much more!
#7: Banana
Bananas are good for aging adults because they are easy to tolerate. The banana is a common fruit found in most supermarkets so few people think of bananas as having many health benefits. Most people think bananas are fattening and stay away from them when they want to lose weight. Some people eat bananas regularly such as for breakfast without ever thinking of any health benefits associated with them. Bananas are great for breakfast in cereal or oatmeal as well as great for snack.
The banana is usually described as a high fiber fruit which contains no fat (not true), sodium (not true) or cholesterol (true). The banana is a good source of potassium (about 467 mg), vitamin B6 (about 0.68 mg but accounts for 34% of daily value) as well as vitamin C (10.74 mg or 18% daily value) and magnesium (34 mg or 8.55% daily value).
What are the health benefits of the banana?
Because a banana is a rich source of nutrients, eating bananas can help you prevent many diseases or illnesses. Below are some common banana health benefits:
- Bananas are rich in heart healthy fiber. Recent studies show that people who eat the most of these heart-healthy fiber had 12% less coronary heart disease and 11% less cardiovascular disease.
- Bananas are a good source of Vitamin B6. Bananas contain 0.68 mg of Vitamin B6 or 34% of daily value. Vitamin B6 helps keep levels of cardiovascular disease risk factor, homocysteine, in balance.
- Bananas contain phytosterols. Phytosterols may promote heart health through their ability to inhibit cholesterol absorption.
- Bananas have antacid effects. Eating a lot of fresh bananas can protect the stomach against ulcers and ulcerative damage.
- Bananas have high levels of potassium. The banana’s potassium levels may help regulate blood pressure and reduce stroke risk. Bananas also offer quick relief for muscle cramps.