Maintaining a healthy diet and lifestyle is important in keeping diseases at bay, supporting longevity, and boosting energy levels. This is especially true for seniors because as the body ages, many health requirements change such as vitamin and water intake. The majority of seniors today cope with vitamin deficiency as well as dehydration due to the failure of incorporating proper nutrition into their daily lives. Fortunately, eating healthier is easier than most think! It is a good idea to start off simple. Swap the sugary sodas for water and try incorporating these 5 health-boosting foods into your diet.
- Chia Seeds
Chia seeds are a great addition to one’s diet as they help manage diabetes. They are rich in omega-3, which improves metabolic health and stabilizes blood sugar levels. Further, chia seeds aid in digestion and help to avoid the irregularities such as spikes and crashes that poor diets with empty calories often cause. An easy way to add chia seeds into one’s diet is to sprinkle them on top of yogurt, oatmeal, or simply add them into smoothies. Another benefit is that chia seeds do not have a flavor, so even the most picky eaters have no excuse not to eat them.
Spinach is another health-boosting food that everyone, including seniors, should implement into their diet. This leafy, green vegetable contains antioxidants lutein and zeaxanthin which help protect the eyes and keep the eyesight sharp. In addition, spinach is also very beneficial for the heart as it contains high amounts of folate which can decrease levels of homocysteine and can in turn lower one’s odds of developing heart disease: the top killer in America. A great way to implement spinach is to include it in smoothies or add it to a salad with a semi-sweet dressing to cancel out spinach’s natural, bitter flavor.
Unbeknownst to many, blueberries are among the highest health-boosting and nutrient-dense food. Their antioxidants protect the body from free radicals which can damage the cells, cause aging, and develop diseases such as cancer. In addition, blueberries have also been shown to directly increase antioxidant levels in the body, unlike other popular superfoods. Their ability to reduce DNA damage which occurs tens of thousands of times daily also contribute to their popularity and uniqueness. Some easy ways to implement blueberries into one’s meals are adding them into oatmeal, yogurt, smoothies, or even salads!
A common misconception about superfoods is that they are difficult to find and are costly however, this statement is false when it comes to tomatoes. Tomatoes are sold at the majority of grocery stores and can be bought without breaking the bank. Some benefits of this superfood is that they are high in Vitamin C and lycopene which studies have shown to help to reduce the risk of prostate cancer. In fact, a tomato provides as much as 40 percent of the daily recommended dosage of Vitamin C, so if you are out of Vitamin C supplements, make sure to eat a tomato! Further, tomatoes also contain Vitamin A which supports skin health and immunity, as well as Vitamin K which helps maintain strong bones. Therefore, eating one tomato a day will keep definitely keep the doctor away.