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Ten kinds of food are indispensable for the health and longevity of the elderly

Ten indispensable foods for the elderly

1、 Berry

According to the Ministry of agriculture, blueberry is the fruit with the highest antioxidant content, followed by cranberry, blackberry and strawberry. The color of berries comes from anthocyanin pigments, antioxidants that neutralize free radicals. This kind of free radical can cause chronic diseases, such as cancer, heart disease and so on. Berries, especially cranberries, can also prevent urinary tract infections.

2、 Dairy products

Dairy products are not only good food for calcium, but also contain a lot of protein, vitamins (including vitamin D) and minerals. These elements are the key elements in the fight against osteoporosis. In 2005, the U.S. government's nutrition directive recommended three servings of low-fat dairy products a day, as well as daily weight-bearing exercises to strengthen the bones.

In addition to helping you strengthen your bones, dairy products may also help you lose weight. Research continues, but there's not enough evidence that three servings of dairy a day can help you reduce your belly fat and ultimately your weight loss.

Low fat dairy products are the best snacks because they contain not only carbohydrates but also proteins. "Dairy is not only the best snack for diabetics, but also for anyone else. Because dairy products can keep your blood sugar level. "

3、 Fatty fish

Fish are rich in omega-3 fatty acids. These fish include salmon, tuna. The fatty acids fight disease, help reduce blood fat, and prevent blood clots associated with heart disease.

Another advantage of salmon and tuna is that the saturated fat you get from high-fat foods will be reduced.

Usually at home, you can make some salmon, tuna to eat, to bake or cook will be a delicious meal.

4、 Vegetable food

Among the anti disease foods, vegetables are the best. These vegetables include spinach, kale, cabbage and lettuce. They are rich in vitamins, minerals, beta carotene, vitamin C, folate, iron, magnesium, carotenoids, phytochemicals, antioxidants. A Harvard study found that eating foods high in magnesium, such as spinach, can reduce the risk of type 2 diabetes.

5、 Whole grain food

In the morning, grandma usually urges us to eat some porridge, but does she know that the soluble fiber in the cereal can reduce the blood cholesterol level?

Whole grains include those nutrients refined from refined grains. These ingredients contain folic acid, selenium, vitamin B and other heart healthy elements. These elements can also control your weight and reduce your risk of diabetes. The fiber content makes you feel not hungry in the time between meals, but also promotes your digestion.

Eat at least three servings of whole grains a day: whole wheat; barley; rye; millet; quinoa; brown rice; wild rice and whole wheat pasta, bread, bread and grains.

6、 Sweet potato

To improve your diet, you should add sweet potatoes to your diet. This sweet food is rich in antioxidants and phytochemicals, including beta carotene, vitamins C and E, folate, calcium, copper, iron, and potassium. The fiber in sweet potatoes promotes the health of the digestive tract, and the antioxidants play a role in preventing heart disease and cancer.

7、 Tomato

In summer, these red tomatoes are full of fragrance and lycopene, an antioxidant that can help prevent some cancers. At the same time, tomatoes are also rich in vitamin A and C, potassium, and phytochemicals.

It's good to have tomatoes for every meal. You can eat it raw, cooked or sliced. You can use it as a snack. Spinach, cheese and tomato together can make a delicious dish.

8、 Beans

This kind of food is very nutritious, they all contain a lot of phytochemicals; fat free, high-quality protein; folate; fiber; iron; magnesium and a small amount of calcium. Legumes are good food for protein and are also the best choice for low calorie vegetarians.

Regularly eat some beans and make a diet plan to help you reduce the possibility of certain cancers, reduce the level of cholesterol and triglycerides in the blood, and stabilize blood sugar. From beans, you don't usually get a lot of calories, so beans can play a big role in helping you control your weight.

9、 Nuts

We all know that nuts contain a lot of fat. But nuts are a very healthy food. Both monounsaturated and polyunsaturated can help lower cholesterol levels and help prevent heart disease. Nuts are also a good choice to get a lot of protein, fiber, selenium, vitamin E and vitamin A.

Small amount of nuts can increase energy and overcome hunger, which can help dieters to eat normally. Of course, nuts contain a lot of calories, and when you're not careful, you can't help but eat too many nuts.

10、 Eggs

The results show that saturated fat (very low in eggs) plays a greater role than cholesterol in raising cholesterol in our blood.

Eggs are high in protein with low price and high quality, but also contain carotenoids, lutein, choline and xeanthin. In fact, eggs are a good source of choline, which is an essential nutrient - especially for pregnant women. Studies have shown that some of the ingredients provided by eggs can promote eye health and help to prevent age-related macular degeneration and blindness in the elderly.