It is known that eating a healthy diet plays a key role in our overall health.
Research has shown that this is particularly important for older people to achieve healthy aging.
Healthy foods can help reduce risks for heart disease, high blood pressure, Alzheimer’s and other age-related conditions.
Adriane Kozlovsky, MS, RD, LDN, a clinical dietitian at Levindale Hebrew Geriatric Center & Hospital, suggests that older people should eat these nine superfoods to protect their health.
These superfoods are packed with nutrients that are as vital as people age.
Whole grains
Whole grains are high in dietary fiber (which supports heart health), vitamin E (which can help minimize oxidative damage), and some omega-3s (which also support heart health).
It is also important to know whole foods, in general, are always a better dietary option than processed foods.
The less processing, the less refining, the better.
Wild salmon
Research has shown that fatty fish such as salmon contains omega-3 fatty acids such as DHA (docosahexaenoic acid).
The nutrient can enhance neuronal communication and promote neural growth.
Apples
Apples are high in quercetin, which is an antioxidant plant chemical that helps protect brain cells.
Asparagus
Asparagus is a good source of folate, which helps support the nervous system.
Research has shown that folate deficiency can cause neurological disorders such as depression and cognitive impairment.
Avocado
Avocado contains monounsaturated fats, or good fats, which can contribute to healthy blood flow and can help lower high blood pressure.
Blueberries and strawberries
These fruits contain antioxidants that can protect the brain from oxidative stress and may help reduce the risk of age-related conditions like dementia.
The darker the color, the higher the nutrition content in fruits or vegetables.
Nuts and seeds
Nuts contain vitamin E, which can help minimize cognitive decline. They are also high in monounsaturated fats, which help protect against inflammation.
Yogurt
Yogurt has protein and the amino acid L-carnitine, which helps improve circulation in the brain. Also, B vitamins in yogurt can benefit nerve support.
But it is important to check the sugar content in yogurt. Some low-fat yogurt can be high in added sugar, which may increase the risks of heart disease and cancer.
Dark chocolate
Dark chocolate is a great source of antioxidants. It can help make sure that those arteries that lead to your heart or to your brain are clear and healthy.
It’s recommended that people not exceed 8 to 10 grams of sugar per serving.
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