Many people avoid carbohydrates because they are reputed to make them fat. But they are very important for maintaining energy levels. Don’t forget about whole grains such as brown rice, breads and cereals, which are high in fiber. It will help lower cholesterol levels, reduce the risk of heart disease, rectal cancer, gallstones, diabetes and obesity, and it is also vital for gut health, which becomes less active with age.
Proper nutrition can help a person stay young and old. As people get older, they need less food but more nutrients to stay healthy. To maintain your health, you must adhere to a proper diet. The Daily Mirror newspaper publishes ten of the most useful foods for those who want to eat right.
1. Brown rice
Many people avoid carbohydrates because they are reputed to make them fat. But they are very important for maintaining energy levels. Don’t forget about whole grains such as brown rice, breads and cereals, which are high in fiber. It will help lower cholesterol levels, reduce the risk of heart disease, rectal cancer, gallstones, diabetes and obesity, and it is also vital for gut health, which becomes less active with age.
2. Chicken eggs
Chicken eggs are often poorly reviewed, but they are a source of protein and lutein, which protects the eyes from cataracts. Research suggests they prevent blood clots, reducing the risk of heart attack and stroke. According to a recent study, consuming 6 eggs per week lowers the risk of breast cancer by 44%. Nutritionists today say that 1-2 eggs a day does not raise cholesterol because the body itself produces cholesterol from saturated fat rather than getting it from cholesterol-rich foods like eggs.
3. Milk
As we age, our need for calcium increases, so it is important to include calcium-rich foods in our daily diet. Skimmed cow’s milk is very healthy. It is rich in calcium, which is essential for bones and the prevention of osteoporosis. Drink two glasses of skim milk daily, or include low-fat yoghurts and calcium-rich fruits in your diet.
4. Spinach
This food contains more nutrients than any other. It is a source of iron, vitamins C, A and K and antioxidants that help us protect against heart attacks and strokes. Spinach protects against rectal cancer, osteoporosis, and arthritis. Like eggs, it is rich in lutein, which is good for the eyes, so eat eggs with spinach for breakfast.
5. Bananas
Just one yellow fruit contains 467 mg of potassium, which is needed to keep the muscles (especially the heart) strong and healthy. It also helps lower blood pressure. Bananas are also a source of fiber that prevents cardiovascular disease, they neutralize acids, so they are useful for treating heartburn. Add chopped banana to oatmeal, or mash it in a blender with yogurt or milk and a little fruit juice. Other sources of potassium include lentils, sardines, and dried apricots.
6. Chicken
This is the healthiest meat. Eat breasts that are low in fat and remove the skin. In addition, chicken is rich in protein and prevents bone loss. It is also a source of selenium, which prevents cancer, and B vitamins, which increase energy and boost brain function.
7. Salmon
It is rich in omega-3 fats, which lower cholesterol, protect against certain cancers and prevent blood clots. Research shows that salmon can relieve depression and prevent memory loss. It contains niacin, which is believed to protect against Alzheimer’s. Challenge yourself to eat fresh or canned salmon at least 3 times a week. Omega-3 fats are also found in walnuts.
8. Blueberries
This little miracle has few calories, but loads of nutrients. Blueberries contain antioxidants that help prevent cataracts, glaucoma, varicose veins, hemorrhoids, stomach ulcers, heart disease, and cancer. Blueberries can help reduce brain impairment after a stroke and soothe inflammation in the digestive tract, helping to cope with indigestion.
9. Herbs
As we age, our sense of taste dulls, and it is easiest to add salt to make food taste better. But salt raises blood pressure, and it is better to add herbs and spices to food. The taste of fresh herbs is stronger, but for convenience, keep an assortment of dried herbs in your kitchen.
10. Garlic
This small bulb has great benefits. Garlic helps prevent cancer and cardiovascular disease and reduces the risk of stroke. It also has anti-inflammatory properties, helping to reduce pain and swelling in arthritis. It is also useful for diabetics. If you can’t stand its smell, use garlic capsules.
The newspaper also publishes a list of four foods to avoid:
- Sweets – they will make you gain weight as they are high in calories but lack nutrients. Limit your sugar intake.
- Salt – it increases blood pressure. Also, beware of salt “hidden” in sauces and gravies.
- Alcohol – do not drink more than 2 servings of alcohol a day, it contains a lot of calories and interferes with the body’s absorption of vitamins. The healthiest option is red wine.
- Saturated fats – These are found in meat, cheese, chicken skin, and ice cream. They raise cholesterol levels and promote weight gain.
