Growing old is part of the natural cycle of our lives. However, as we do, our bodies begin to experience processes of deterioration that make us unable to do many things we used to do when we were many years younger. One of these things is undoubtedly eating food that would not please our bodies if we did so. For example, one of the biggest problems that people begin to experience after the age of 50 is high blood pressure, diabetes and heart disease, so a healthy eating style combined with a key exercise routine can give us incredible vitality, delay the aging process and live many years longer than if we had bad eating habits.
There’s an old proverb that says, ‘Tell me how you feed yourself and I’ll tell you what disease you’ll get. If we reflect on this sentence we can understand that in recent years processed foods with high levels of chemicals are in our diet and that is why people over 50 today can have serious health problems. So if you are over 50 years old, the secret is to have a diet with natural foods full of proteins, vitamins, and minerals important for metabolic processes and cell regeneration, which can increase the bioavailable oxygen in your body making you over 50 years old, your body feels like it is many years younger.
Today at 23viral.com we will show you 10 foods that should not be missing from your diet and that by consuming them daily you will see incredible results in your health and wellbeing
One of the most frequent health problems is related to the presence of cholesterol and triglycerides in our body, as well as diabetes mellitus. All this, as a consequence of a diet based on flours, carbohydrates and little presence of foods with fiber as is the case of beans that are rich in antioxidants and minerals such as folic acid, thiamine, calcium, zinc, and potassium helping to reduce the amounts of bad cholesterol (LDL) in the blood and contributing to the leveling of glucose in the blood.
Doctors recommend regular consumption of at least 250 grams of this food per week. Therefore, do not forget to include it in your weekly diet, remember to consume them naturally as much as possible, and avoid eating canned beans because they have undergone conservation processes and have lost many important nutrients, in addition, they are rich in sodium.
One of the main causes of death in the world is precisely the problems caused by cardiovascular diseases and according to the World Health Organization (WHO), the risk of having these problems increases dramatically between 46 and 60 years old. That is why having a diet low in saturated fat is important by increasing the consumption of fiber that is present in foods such as oats.
One of the particularities of this food is that it contains a compound called Glucan which is a polysaccharide of soluble fiber, which binds to bad cholesterol preventing it from being absorbed by the body and reaching the walls of our arteries. It is very important to consume oats in natural flakes, not white or processed oats because it does not offer any health benefits. It is also recommended to consume at least 40 to 50 grams of this cereal daily. Studies have shown that oat consumption may help prevent diseases such as cancer and other chronic conditions.
Nutritionists agree that the consumption of white or processed sugars can increase the risk of diabetes by 80%, because these types of compounds alter the metabolic processes of the liver and alter the functioning of organs such as the pancreas. So, the consumption of natural sugars found in fruits such as apples is especially recommended.
The Apples are rich in Vitamins A,B1,B2, B5, Potassium,Zinc as well as fiber which helps to reduce sugar and cholesterol levels in the blood. These minerals and vitamins are also important for the proper functioning of our organs. The particularity with the apple is that it contains a type of compound called quercetin which according to independent studies has properties in reducing blood pressure. So the consumption of apple can help you from preventing diseases such as diabetes to hypertension problems.
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If you feel like eating some tasty chips, a chocolate bar, or maybe a soda, it’s best to look at other healthier options such as nuts, which are rich in potassium, phosphorus and magnesium. Nuts also provide our bodies with minerals such as zinc, copper, and magnesium important for strengthening the immune system.
Recent studies have shown that regular consumption of at least 30 grams of this nut per day could reduce by 30% the chances of suffering from circulatory problems or even cardiovascular accidents.
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We can remember the emblematic series of popeye, where we were taught that just by consuming a can of spinach immediately this character became stronger and above all more skillful. Well, beyond a cartoon, independent research has managed to show that the consumption of foods with green leaves has important benefits in our brain, increasing cognitive development and in people over 50 years old avoiding the appearance of diseases such as Alzheimer’s.
That is why doctors recommend including in our daily diet intake of foods with green leaves such as spinach, cabbage or avocado. Since they can help reduce the levels of bad cholesterol in the blood and help improve metabolic processes.
Cardiovascular accidents in people over 50 seem to be increasingly frequent, due to circulatory problems that end up causing problems such as blood clots. According to several experts, the consumption of this fruit could help to improve circulation and prevent the formation of clots thanks to certain types of phytochemicals it contains; in addition to helping the immune system thanks to its antioxidant effect.
The berries are popularly known as the secret of eternal youth because it contains great properties in the rejuvenation of the skin as it is a fruit rich in Vitamin A, which naturally eliminate many free radicals from our body that in most cases are responsible for the aging of our skin.
As we age our muscle tissue is lost making our skin look more fluid. Therefore experts recommend the consumption of foods that provide fiber and protein, especially to our body, to recover some of that muscle mass that is lost every day. Fortunately, one of the foods that provide us with the most protein is yogurt, especially Greek yogurt, which provides up to 60 grams of protein per serving.
A very recurrent problem in people over 50 is the appearance of diseases such as osteoporosis, which occurs due to the low amount of calcium in the bones. Yogurt makes a significant contribution to this very important element for health, so don’t forget to include in your daily diet the intake of a preferably skimmed or non-lactose yogurt.
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It is in itself one of the vegetables with more benefits for our health due to the important amount of vitamins and minerals it contains, hence it has the particularity of being recognized as a Superfood. Carrots are rich in Vitamin A, Potassium, Magnesium, Calcium, and Iodine, which allows it to be consumed regularly to help reduce blood pressure and naturally absorb bad cholesterol from our body.
This orange-colored vegetable is also rich in antioxidants, which according to experts could help boost the immune system and help prevent cardiovascular disease and cancer. So don’t forget to include carrots in your diet, whether it’s in juice or salad.
Beet is one of the vegetables with the most benefits, especially to our immune system. As we age it becomes weaker, leaving us exposed to infections caused by bugs. Beets contain Vitamin B6, A, C and minerals such as phosphorus, zinc, fiber, calcium, and iron which are important for the creation of red and white blood cells.
Studies confirm that the regular consumption of this food could contribute to diminishing problems like anxiety, stress and in adult dementia. So the recommendation is that you include beets in your daily diet, whether in juice or salad.
One of the most frequent problems in people over 50, especially in countries with bad eating habits, is the recurrence of trans fats in their diet. This, in addition to causing problems such as fatty liver, cholesterol and triglycerides, may increase the possibility of suffering a heart attack.
Avocado is rich in unsaturated fats such as Omega 3, in addition to nutrients such as magnesium and potassium, important components for good cardiovascular health. Therefore, do not forget to consume three avocados a week and think about replacing the use of oils such as sunflower oil with healthier ones like olive oil.