Nutrition-rich foods for the over 50s

MiddleAgedCoupleAs the years accumulate, many changes take place in our bodies, reducing our capabilities and immunity and affecting our overall strength and health.

People over 50, more than ever, need to focus on eating the most nutritious diet available to us if we want to remain (age-appropriate) strength and vitality.

An antioxidant-rich diet does much to enhance immunity and offers numerous benefits in maintaining health, weight and general well-being.

It is very important to make sure that all the essential vitamins, minerals, proteins and other nutrients are present in our regular diet in order to enjoy the best possible health into old age.

Here are a few foods (among many) that are especially beneficial to the health of those of us over 50:

APPLES contain lots of soluble fiber that helps keep cholesterol levels in balance and blood sugar levels in control. They are a rich source of vitamin C, potassium and many essential antioxidants.

ASPARAGUS is rich in lycopene, which helps protect prostate health, and vitamin A which is essential for eye health and immune system support.

The fibers in asparagus reduce cholesterol, support heart health, and provide us with iron and proteins urgently needed by the body as it ages.

BROCCOLI provides the body with antioxidants, fibers and essential vitamins such as C, B9, A and K. These help support eye health, red blood cell count, immunity, bones and tissues in the aging body.

Other members of the broccoli family, such as cabbage, cauliflower and Brussels sprouts offer similar benefits.

QUINOA, the South American grain has become greatly appreciated in the wider world the last few years, especially by vegetarians over 50.

It is rich in healthy proteins, as well as fibers, antioxidants, vitamins and minerals such as iron, copper, magnesium and phosphorus. Best of all in this gluten-intolerant age, it is gluten-free and easily incorporated in pasta and rice dishes.

OATMEAL is a staple food most of us over 50 remember our mothers and grandmothers forcing upon us whether we liked it or not. They were right about its nutritional benefits.

It is a perfect food for older people, as it is easily digested and contains both proteins and complex carbohydrates, along with essential vitamins and minerals.

There are countless other excellent foods that help support our strength as the years go by, including kale and other leafy greens, blueberries, onions and garlic, and eggs from uncaged hens.

And COFFEE. Yes, coffee. In recent years studies have shown that a daily two or three cups of coffee help older folks lower the risk of heart disease, strokes, respiratory disease, infections and diabetes. It also aids in protecting against Alzheimer’s disease.

Coffee should not be over-used, and drinking it on an empty stomach should be avoided. It can be a stomach irritant for many people; however most research demonstrates that the benefits of modest consumption outweigh the negatives.

Do your own research and you will find that rates of dementia, Alzheimer’s and Parkinson’s disease are much lower among populations of coffee drinkers.

I would also remind readers that vegetables and fruits such as berries, greens and apples are particularly contaminated with pesticides. So, if possible, get organic. The other foods mentioned in this article seem to have a natural resistance to chemical contamination.

Stay active and good luck!



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