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Let us look at some foods that can be beneficial to health for those who are over 50. Even if you are not that old, these foods may be good for you. Not everyone is the same, so some things might work better for some and not so much for other people.
You need to figure out what is best for you, and eat those things that you like and agree with you. You do not have to eat all ten items on this list, but if you are looking to be healthy, then at least consider eating some of these.
Please also note that nothing in this video is medical advice, and before changing your diet you should do your own research and find out what will work for you.
Number 1: Avocados
This superfood is a fruit, but is low on sugar content, so most people treat it like a vegetable. It is good in salads, or for making an avocado dip, or guacamole.
It contains healthy fats, vitamins, and minerals, and it is believed to lower the risks of cancer and heart disease. It may also combat inflammation in the body, and contribute to slowing the aging process.
Avocados are best eaten when ripe. If you leave them too long before eating, they can go black inside and become inedible. If you buy avocados before they ripened, they could be too hard to even cut up, and are best to avoid when hard.
Number 2: Chickpeas
Chickpeas are a type of legume, and are popular in Middle-Eastern diets, especially in foods like hummus.
They combine protein with fibre, and promote healthy digestion. They may help with weight loss for those who are overweight. A high-protein diet could improve heart health, and may prevent age-related muscle loss.
Chickpeas are rich in magnesium, which is a vital mineral we all need, and is crucial for maintaining strong bones. We have a video on the Benefits of Magnesium, which you can find in our playlist.
Chickpeas are a great alternative to eating red meat, and can be added to stews and soups.
Number 3: Sweet Potatoes
These are similar to potatoes but a more orange-like colour inside. They are full of starch and are packed with essential nutrients that can contribute to your overall well-being.
They contain vitamin A, which promotes healthy eyesight and radiant skin. Additionally they are an excellent source of vitamin C, which is a vital nutrient to aid in tissue repair and strengthen the immune system.
They also contain fibre, and can be used in different meals. They should always be cooked before consumption.
Number 4: Aubergines
This vegetable offers a wide range of health benefits and is a great addition to any well-rounded diet. Aubergines are a good source of fibre, and contain vitamins A and C, as well as potassium, a mineral known for its ability to regulate blood pressure and promote heart health.
Aubergines contain anti-oxidants which are associated with potential cancer protection, particularly against prostate cancer.
They can be cooked by roasting, baking, or grilling.
Note that aubergines are also sometimes called eggplants, although they are not related in any way to eggs.
Number 5: Beetroot
The deep purple colour of beetroot indicates it is rich in iron. Beetroot can be eaten cold with a salad, or you can drink its juice. If you grow your own, or buy it raw, it has to be cooked first.
It may have anti-cancer properties due to containing betacyanin. It may lower blood pressure due to a high nitrate concentration.
It may improve exercise performance and support energy levels. It may improve digestive health due to high fibre content and the presence of glutamine, and it is especially good to drink beetroot juice before a meal. It provides vital nutrients to the gut.
And it may have anti-inflammatory and anti-oxidant properties.
Beetroot is also rich in potassium and magnesium.
Consuming high quantities of beetroot may turn your stools or urine a pink or red colour, which is harmless.
It also contain high levels of a natural compound called oxalate. Individuals with a history of oxalate-containing kidney stones should avoid over-consuming high oxalate foods, such as beetroot.
Number 6: Black Beans
Highly nutritious black beans offer a multitude of health benefits which make them an excellent addition to your diet.
Black beans are remarkably low in fat, and contain fibre, making them a good choice for promoting a healthy lifestyle.
They are a rich source of protein, which is essential for supporting various bodily functions.
Number 7: Nuts and Seeds
Nuts and seeds are nutritional powerhouses which offer a wide array of health benefits,
making them an excellent choice for people over 50.
Almonds, walnuts, flaxseeds, cashews, pistachios, and pecans are just a few examples of these nutrient-dense foods.
They are rich in healthy fats, including monounsaturated and polyunsaturated fats, which can help reduce the risk of heart disease.
Nuts and seeds also provide a good source of protein, fibre, vitamins, and minerals, contributing to overall well-being.
Incorporating a handful of nuts or seeds into your daily diet can offer a wide range of nutrients to support your health as you age.
Number 8: Cacao
Most people like chocolate. It is made from cacao, which is the raw form. It usually gets processed into cocoa, which is then made into chocolate bars. However, not all chocolate products are healthy to eat, and only those made with cacao and no artificial ingredients are beneficial. You can buy raw cacao buttons to eat as a snack, and they have no added ingredients, including no sugar, so some people might find them somewhat bitter.
Cacao is rich in polyphenols and flavanols which are beneficial for health. They can provide sun protection and slow the skin aging process. When the cacao content is high in any chocolate product, the flavonol content will also be high.
Cacao can also reduce inflammation, and may reduce high blood pressure by improving nitric oxide levels.
Cacao may reduce your risk of heart attack and stroke, and has been found to reduce “bad” LDL cholesterol, have a blood thinning effect similar to aspirin, and decrease insulin resistance. So raw cacao may be beneficial for diabetics.
The polyphenols in cacao help improve blood flow to your brain and brain function.
You can purchase raw cacao as buttons or as a powder. You can sprinkle the cacao powder over breakfast or desserts.
Number 9: Ginger
Ginger is a versatile and flavourful root which can add a spicy taste zing to your food, and boasts impressive health benefits, particularly for those over 50.
This ancient spice has been used for centuries in traditional medicine for its medicinal properties.
Ginger contains bioactive compounds, including gingerol, which has powerful anti-inflammatory and anti-oxidant effects. It can help alleviate digestive issues such as nausea, reduce muscle soreness, and support a healthy immune system.
Ginger can help reduce inflammation, and may offer potential benefits for joint health.
Whether used in teas, stir-fries, or even baked goods, incorporating ginger into your diet can add a burst of flavour and provide potential health perks for healthy aging.
You can buy the raw root, in which case cut off the skin, and cut up into smaller pieces to add to your meals. Or you can buy powdered ginger, which can be sprinkled into your cooking or on foods.
You can also make ginger tea, from soaking raw ginger in a cup of hot water, or stirring ginger powder into a cup of hot water, or buy ready-made ginger teabags.
Number 10: Broccoli
This cruciferous vegetable contains a wide array of essential vitamins and minerals, including A, C, and K. It also has a high fibre content, which is beneficial for digestion and well-being.
Broccoli contains anti-oxidants, which are linked to preventing cancer, diabetes, and promoting heart health. It also helps in the body’s detoxification process by effectively eliminating harmful toxins from the liver.
By preventing the accumulation of these damaging compounds, broccoli plays a vital role in preserving the health of your cells throughout your body.
Including this vegetable in your meals will help you reap its numerous health advantages.
There are of course other foods that are good for your health, but you may want to consider eating one or more of the ten we have listed here in this video.
There are other things that those over 50 can do to maintain good health, including suitable exercises, supplements, and avoiding too much stress. Those topics are too much to include in this video.
Whatever you decide to do, please do your own research and if in doubt, you may wish to seek professional advice where possible.
Being over 50 does not mean you have to get ill or stop doing things. By having a healthy diet, you can continue to enjoy life.
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