As we start the New Year, it is important that we understand that we can significantly reduce the chance of our developing any of the many chronic diseases that many are suffering from. Illnesses such as obesity, diabetes and of course high blood pressure, are very common and often make us old before our time. There is significant research done in the scientific community that strongly suggest that food is paramount to aging healthily.
Do you understand what is meant by “anti-aging”? It is not an obscure term born out of the beauty industry. Indicators of proper anti-aging are vibrant hair, a positive outlook on life, an active lifestyle and the absence of chronic disease.
Many say that 50 years of age now is more like forty was in years past. While this improvement may have happened, biologically it is still necessary to understand that our nutritional needs are still different at various stages of our life. As we get older is it is more and more important that we consume highly nutrient dense foods.
Some of the nutrients we will get with the consumption of these foods, are vitamin D, omega 3 fatty acids, calcium for our bones and protein to keep us strong.
Vegetables like Brussel sprouts, are in a family known as cruciferous vegetables. These vegetables are loaded with healthy antioxidants that have been shown to lower risk of cancer in those who eat this kind of vegetable regularly.
Some people are not in love with the idea of eating brussel sprouts. If this is you, then there is good news; you can choose cabbage, cauliflower, kale and even broccoli to suit your taste. All of these vegetables contain high amounts of nutritional vitamins and minerals as well as an assortment of antioxidants and fiber.
For those looking to get some or all of their protein from non-animal sources, nuts are among the best foods. As well as having high quality protein, they have healthy fats that are good for the heart, and zinc and magnesium as well. With nutrition, we also need to consider calories as well, therefore it is best to eat only one small serving of nuts daily. To keep a variety of taste you can also include pistachios and walnuts on any given day.
Salmon are among some sea fish that are high in omega 3 fatty acids along with lean protein that helps build muscle. These elements are also known to help support the body’s nervous system and the heart. It also is good for vibrant hair and skin. If you do not enjoy the taste of salmon, there are other equally good choices. Among your choices are halibut, sardines, trout, herring and even blue fish. In addition to being high in the aforementioned nutrition, they are low in mercury.
This food is loaded with calcium, has lots of protein along with vitamin D. The plain and low fat versions of this food are great for building or maintaining strong bones along with supporting the digestive system and maintaining good muscle mass and even has probiotics. Our body’s all have natural microorganisms to aid digestion, but over time we lose some of that. Probiotics helps restore a natural balance of bacteria to support your body’s digestive system by returning an abundance of microorganisms to the intestinal tract.
This plant is high in protein. Quinoa also has lots of fiber along with iron and calcium. For many, it is helpful that it is free of gluten. For similar nutrition you can also consider black beans, buckwheat and even chick peas.
While green tea is not a food it is non-the-less high in antioxidants. It does not matter if you make the tea from tea leaves or from a bag. You should leave out the sugar to get the best nutritional value along with falvanols that are said to be great for the circulatory system and the heart.
The color of this berry indicates that it has a flavenol compound known as anthocyanin. This is among the antioxidant’s. Some call berries natural candy. Blueberries and others have a great natural sweetness.
Among the berries you might consider are raspberries, blackberries and even strawberries. It is good to know that they can be eaten fresh or stored frozen without much loss of nutritional value. You can easily eat these by putting them into your salads, or yogurt or as a frozen treat. You may find it surprising, but concord and red grapes are also in this family of antioxidants. They additionally contain resveratrol.
Red wine also contains the same antioxidants as the grapes it is made from. If you like to drink wine, it is suggested that a limit of five ounces a day is good for both men and women.