Eating the right food can hold back the years and keep
us feeling and looking good. As we get older, we need less food, but more
nutrients to stay healthy. Here are vitamin-rich options to include in your
daily diet.
1. Brown rice. A lot of people shy away from carbohydrates because of
their reputation for causing weight gain, but they're crucial for maintaining
energy levels. Stick to whole grains such as brown rice and bread, and
whole-grain cereals, which provide plenty of fiber. This can help to lower
cholesterol levels, reduce your risk of heart disease, colon cancer, gall
stones, diabetes and obesity, and is vital for keeping your bowels healthy --
they can become less active as we age.
2. Eggs. They've had a lot of bad press, but eggs are good for you -- and
now it seems there's no need to avoid them, even if you're worried about
cholesterol. They're a great source of protein and lutein, which protects your
eyes against degeneration and cataracts. Studies suggest they can help to
prevent blood clots, reducing the risk of heart attack and stroke -- a recent
study found that eating six eggs a week lowered the risk of breast cancer by 44
percent. Nutritionists now say having one or two eggs a day doesn't cause a
noticeable increase in cholesterol levels because the body makes its own from
the saturated fats in our diet and not from cholesterol-rich foods like eggs.
3. Milk. As we age, our calcium requirements rise, so it's important to
include lots of calcium-rich foods in your diet every day. Low-fat cow's milk
has loads of health benefits. It's packed full of calcium, needed for strong,
healthy bones and for preventing osteoporosis. It also helps prevent the bone
loss caused by the menopause or rheumatoid arthritis. Drink two glasses of
low-fat milk every day, or include low-fat yogurts and calcium-enriched fruit
juices in your diet.
4. Spinach. Popeye had the right idea fueling up on this superfood.
Calorie for calorie, it holds more nutrients than any other food. It's a
particularly good source of iron; vitamins C, A and K; and antioxidants which
may help to protect against heart attack and stroke. Spinach can help protect
you from colon cancer, osteoporosis and arthritis. Like eggs, it's packed with
lutein -- great for your eyes -- so try a breakfast of steamed spinach with
poached eggs.
5. Bananas. Just one of these yellow fruits provides a whopping 467
milligrams of potassium, which is important for keeping your muscles strong and
healthy (particularly the heart) and even helps reduce high blood pressure.
Bananas are a good source of fiber, which can help prevent heart disease, and
they have an antacid effect, so they're useful for treating heartburn.
Add chopped bananas to oatmeal for a vitamin-rich breakfast, or blend them with
a bit of low-fat yogurt or milk and some fruit juice for a power-packed
smoothie. Other good sources of potassium are lentils, sardines and dried
apricots.
6. Chicken. Not only is it one of the most versatile meats, it's one of
the healthiest. Stick to the breast, which has the least fat, and remove the
skin.
Chicken is packed with protein and helps prevent bone loss. It's also a good
source of selenium, an important nutrient in preventing cancer, and B vitamins,
which help to increase energy and boost your brain powers.
7. Salmon. It's rich in omega-3 fats, which reduce cholesterol levels,
protect against some cancers, and prevent blood clotting. Research has also
shown that salmon can help ease depression and prevent memory loss. It's a good
source of niacin, which has been shown to provide protection against
Alzheimer's.
Aim to eat fresh or tinned salmon at least three times a week. Walnuts are
another great source of omega-3s.
8. Blueberries. These little marvels are very low in calories, but
bursting with nutrients. They are packed with antioxidants that help to prevent
cataracts, glaucoma, varicose veins, hemorrhoids, stomach ulcers, heart disease
and cancer.
They have also been shown to help lessen brain damage after a stroke and reduce
inflammation in the digestive tract -- helping to tackle constipation and
diarrhea.
9. Herbs. As we age, our sense of taste declines, and it's all too easy
to chuck in tons of salt to make food more appetizing. But as salt increases
your blood pressure, it's healthier to jazz up your meals by adding herbs and
spices. Fresh herbs tend to taste stronger, but for convenience, keep a
selection of dried herbs in the cupboard.
10. Garlic. For such a small vegetable, garlic has huge benefits. It
helps prevent cancers, heart disease and reduces the risk of stroke. It also has
an anti-inflammatory effect, helping to reduce pain and swelling caused by
osteoarthritis and rheumatoid arthritis. It can also help those with diabetes.
If you can't stand the flavor, try taking taste-free garlic capsules.
Four Things to Avoid:
*The purpose of this page and linked pages is to answer common questions for health problems as well as to present unique ideas towards taking care of your health. The ideas, procedures and suggestions are not intended as a substitute from the medical advice of a trained health professional. All matters regarding our health require medical supervision. Consult your physician before adopting the suggestions in this book, as well as about any condition that may require diagnosis or medical attention. The authors disclaim an liability arising directly or indirectly from the use of techniques described here.
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