Eating the Right Foods Can Help Us to Age Better
Research shows a diet rich in certain foods may help keep us healthier and delay or reduce the risk of some common diseases as we grow older. On the top of that list is to add more fiber to our diet. Experts say fiber helps reduce our risk for heart disease, diabetes, and obesity, as well as constipation, which becomes more common as we age. The recommended amount of fiber to consume each day is around 30 grams for men 50 years and older and 21 grams for women. Fiber-rich foods include beans, fruits, vegetables, oatmeal and nuts.
Whole grains such as whole wheat bread, quinoa, and wheat berries are also high in fiber and an important source of vitamin B-6 and folate that helps to keep our brains healthy. Nuts are a good source of omega-6 and omega-3 polyunsaturated fat, magnesium and vitamin E and may help delay or prevent heart disease, stroke, and type 2 diabetes. Walnuts, pistachios, pecans and almonds are among the healthiest nuts.
Eating fatty fish such as salmon, albacore tuna, and farmed trout, which is loaded with DHA, an omega-3 fatty acid is good brain food. In fact studies have shown that low levels of DHA are linked to Alzheimer’s disease. Another food group that can help us age better is dairy. Doctors recommend low-fat or fat-free versions of milk, yogurt, or cheese to help keep your bones strong. However if you do not tolerate dairy, products like soy and rice milk are enriched with calcium. Other good foods to add in your diet are dark leafy greens; colorful red and orange produce that contain lycopene; cruciferous vegetables like broccoli and cauliflower; sweet potatoes; and avocados.
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