The best food when you get old

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As you get older you are more likely to face illness. Due to this, the immune system as well as resistance is increasingly weakened. In addition to reasonable exercise, the elderly also need to pay attention to a scientific diet that provides enough quantity and quality of nutrients. The article will provide information about foods that older adults should choose in their daily diets.

1. Fiber

Fiber-rich foods such as: fruits and vegetables, oatmeal, nuts and legumes, can all help with constipation. Symptoms of constipation are quite common as you get older. These foods can also help lower your cholesterol levels, control blood sugar and keep you at a healthy weight. If you're a man age 51 or older, try to eat 30 grams of fiber a day. If you're a woman, try about 21 grams of fiber per day.

2. Grains

Grains are a great source of fiber and are rich in B vitamins. These nutrients are essential for people as they age. Vitamin B6 and folate are considered key to keeping your brain healthy. Even a small deficiency of these substances can make a difference. Whole grains also have a role in reducing the risk of heart disease, cancer, and diabetes. However, don't stop at whole-wheat bread. Quinoa, whole wheat berries, and wholegrain quinoa are also delicious options.

3. Nuts

Tree nuts like: almonds, walnuts, cashews, pecans and pistachios have great anti-aging properties. These crunchy snacks contain special nutrients that may help delay or prevent age-related heart disease, stroke, type 2 diabetes, neurological disease and certain types of cancer. Nuts also protect your brain as you age.

4. Water

As your age increases over the years, not only does your body lose water, but your sense of thirst also begins to fade. That means it will take longer for you to know when your body is lacking water or fluids.
Water is good for your health in many ways. It helps your joints, helps control body temperature, and affects your mood and concentration levels. Make drinking eight glasses of water a day your goal.

5. Fish

Good-fat fish such as salmon, albacore tuna, herring and farmed salmon should be on your menu twice a week. Why is there such provisions. It could be explained that these fish are high in DHA, an omega-3 fatty acid that is good for your brain. Low levels of DHA have been linked to Alzheimer's disease, but when you get enough DHA, you can improve your memory and ability to learn new things. If you don't eat or don't like fish, you can use other foods that also contain good levels of DHA such as: Algae, walnuts, flaxseeds and chia seeds.

6. Lean meat

Protein foods have a role in combating the natural muscle loss that occurs as you age. You can enjoy protein in real foods like: Eggs, lean meats, and dairy products instead of protein powders may not give you many nutrients.

7. Dairy products

Calcium in milk helps keep your bones strong and healthy. As you age, the calcium content of your bones declines and it can also reduce the risk of osteoporosis, colon cancer and high blood pressure. After age 50, you'll need 1,200 milligrams of calcium per day, which you can get through fat-free and low-fat dairy products. Milk and cheese are not your only options. You can still reach your calcium goal through foods like: yogurt, rice and soy beverages, fortified orange juice, and tofu.

8. Blueberries

Blueberries are foods that can help protect your brain as you age. Blueberries contain polyphenols, compounds that help reduce inflammation throughout the body. They reduce the damage to your DNA that can make certain diseases more likely. They also improve how well your brain cells communicate with each other. Fresh blueberries are best because their polyphenol content decreases when you bake them into muffins, breads, or pies.

9. Red and orange foods

Watermelon, strawberries, tomatoes, red and orange bell peppers, these fruits and vegetables are rich in a natural compound called lycopene. Studies show that foods with it can reduce your risk of certain types of cancer and may protect you against stroke. In addition, lycopene is also a good antioxidant that helps you when you are old to reduce the rapid aging process. This is also a popular anti-aging food of natural origin.

10. Vegetables

Cruciferous vegetables like broccoli, Brussels sprouts and cauliflower can help promote health. They have a chemical called sulforaphane that activates your immune cells so that they are better able to attack toxins that damage cells and cause disease over time. Eat them regularly, you can reduce the risk of some types of cancer. Moreover, using green vegetables will solve the problem of what to eat to stay young for a long time? The ingredients in vegetables, in addition to soluble fiber, also contain quite good levels of antioxidants that help eliminate free radicals as you age.

11. Dark green leafy vegetables

To keep your eyes healthy, eat lots of vegetables like: Spinach, kale and collard greens. The antioxidants in them may reduce the risk of cataracts and macular degeneration. Eat at least one serving a day, and you'll also help prevent the decline in memory, thinking, and judgment that can occur as you age.

12. Avocados

Studies show that the antioxidants in avocados can improve your memory and help you solve problems faster. Avocados can also lower your cholesterol, reduce your risk of arthritis, help you maintain a healthy weight, and protect your skin from sun damage.

13. Sweet potatoes

Sweet potatoes are high in beta carotene, which your body converts into vitamin A. This vitamin is key to healthy vision and skin. This nutrient plays a role in keeping the body's immune system strong. For more power, choose the purple one. Compounds that give bright colors may slow age-related changes in your brain.

14. Spices

Spices have antioxidants that keep you healthy over the years. For example, garlic helps keep your blood vessels open. Cinnamon can help lower your cholesterol and triglycerides (fats in the blood). Turmeric may protect you from depression and Alzheimer's disease, and may fight cancer. Use fresh or dried spices, but talk to your doctor before you take any supplements.
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Reference source: webmd.com