Fiber-rich legumes such as vegetables, fruits, peas, cowpeas and green leafy vegetables help with constipation as you age. They can lower your cholesterol level, control your blood sugar level and keep you at a healthy weight. If you are a man 51 years of age or older, eat about 30 grams of fiber a day. If you are a woman, eat about 21 grams a day.
Full grain feed regulations food
Whole grain foods are a good source of fiber and are also rich in B vitamins. B-6, B-12 and folate are all needed to keep your brain healthy. Even a small lack of them can make a subtle difference. Whole grain foods can reduce the risk of heart disease, cancer and diabetes. Be careful with whole grains like red rice, oats, kurakkan and millet.
Nuts like almonds, walnuts, cashews, pumpkin, watermelon and almonds have the ability to delay aging. These crunchy foods contain special nutrients that can help prevent heart disease, stroke, type 2 diabetes, neurological diseases and some cancers that can occur in old age. In addition, they protect your brain.
As you grow older, not only will your body dehydrate, but your sense of thirst will begin to wane. This means that when there is less fluid in your body, it will take longer for you to feel it. Water affects our health in many ways. It protects our joints. As well as controlling body temperature, it also affects mood and focus. Your goal should be eight glasses of water a day.
Twice a week, you should include fatty fish such as salmon, tuna (squid, squid, squid, squid) and herring in your diet. This is because they have high levels of DHA, the omega-3 fatty acid, which is very good for your brain. There is a link between low DHA levels and Alzheimer's disease, so eat enough fish. Then you can improve your memory and ability to learn new things.
Protein ( Lean Protein)
Protein-rich foods help fight natural muscle wasting as you age. Whenever possible you should have "real" protein foods such as eggs, lean meats and dairy products instead of protein powder.
Management Dairy food
The calcium in milk keeps your bones healthy. As you grow older, your risk of developing osteoporosis, colon cancer, and high blood pressure may decrease. After the age of 50, you need about 1,200 milligrams of calcium a day. For that you can eat low fat and low fat dairy products. Consider not only milk, cheese, yogurt but also green leafy vegetables, thyme, oranges, oranges, raisins, passion fruit and dill for your calcium goal.
Red and orange fruits and vegetables
Melons, strawberries, tomatoes, red and orange bell peppers, these fruits and vegetables are rich in a natural compound called lycopene. Studies show that they help prevent cancer by stopping the growth of free radicals in our body.
Cabbage Family Vegetables ( Cruciferous Vegetables)
As you grow older, your immune system weakens. Cabbage, a vegetable of the cabbage family, broccoli and cauliflower, as well as Brussels sprouts, help boost the immune system. They contain a chemical called sulforaphane, which invigorates your immune system. It removes toxins from the body that can damage your cells and cause disease over time. Eating them regularly can also reduce your risk of some cancers.
Dark green vegetables
To keep your eyes healthy, eat vegetables such as spinach, sarana, tampala and greens such as gotu kola, mugunuwenna, tebu, kathuru murunga, neeramulliya and passion. You can also eat vines, asparagus, kowakka, peacock feathers as leaf porridge. They contain antioxidants that can help prevent cataracts and reduce the risk of macular degeneration. Eat at least one serving a day of the above. It can also prevent memory loss, slow thinking and slow judgment that can occur as you age.
The antioxidants in avocados can improve your memory and speed up problem solving. It also helps lower your cholesterol, reduce your risk of developing arthritis, and maintain a healthy body weight.
Sweet potatoes are high in beta carotene, which your body converts into vitamin A. This vitamin is the key to healthy eyesight and healthy skin. It keeps your immune system strong. Always choose the purple variety. The compound that gives it a bright purple color slows down the aging changes in your brain.
Pottery and Ceramics Spices
Spices do more than just add flavor to your food. Spices contain antioxidants that can help you stay healthy for years to come. For example, garlic helps keep your blood vessels open. Cinnamon helps lower your cholesterol and triglycerides (blood fat). Jaundice protects you from depression and Alzheimer's and can also be an anti - cancer agent. Always use fresh or dried spices. But talk to your doctor before you take spicy supplements