Salmon and various types of oily fish (mackerel, tuna) are widely recommended by various health professionals because of their Omega 3 fatty acid content. They’re also know as great sources of protein. They hold loads of Vitamins B, D and selenium as well. Medical professionals recommend at least two servings of fish per week to get the benefits. In addition to eating the fish, it is probably good to consider taking an Omega 3 supplements as supplements are very helpful as a person matures in age. Salmon and oily fish are also helpful to protect the brain. They play a good defense against signs of dementia, vision loss and cardiovascular disease.
2. Green, Leafy Veggies
Age has a tendency to do some weird things to the eyes. As vision may get a little blurry or cloudy, the body might be crying out for higher dosages of lutein. This nutrient is helpful for delaying the cognitive decline. Lutein is commonly found in green, leafy vegetables such as spinach, broccoli and kale. If possible, try to incorporate lutein into every meal. Put a handful of kale in a green smoothie in the morning. Steam some broccoli to enjoy as a side dish at lunch. Season a few handfuls of spinach with fresh garlic and enjoy alongside other veggies and lean meat at dinnertime.
Cooked dry beans are an excellent source of folate. Folate is a water-soluble form of Vitamin B. Folate helps to reduce the signs of aging. Studies show that the more people eat beans, the better their chances are of lengthening their lifespan.It also helps with eye degeneration and osteoporosis. Beans are very simple to prepare and eat with any meal. In order to get a variety in one sitting, consider making a multi-bean chili in the crockpot to enjoy for a few days.
4. Citrus Fruits
It is important to fall in love with and eat as many citrus fruits like oranges as possible. Eating the fruit is preferred over drinking orange juice because unless it is made from scratch, most store-bought orange juices contain tons of additives and sugar. For heart health and a good boost to the immune system, enjoy citrus fruits as much as possible.
Avocados are superb for both eye and brain health. This popular fruit is rich in Omega 3 fatty acids and has over 20 essential nutrients the body craves. There are plenty of ways to enjoy avocado. Some of the most popular ways include cutting it up in a salad or enjoying it guacamole style with fresh tacos.
Bananas are notorious for sourcing a great deal of potassium to the body. With age, the body’s blood pressure tends to rise. Bananas help lower blood pressure. Many older people suffer from hypertension and doctors normally prescribe hypertension medication. While the medication helps with the hypertension symptoms, hypertension medication is known to dramatically decrease potassium, levels in the body. Just by eating one or two bananas a day, this can help replenish the body’s potassium levels. Enjoy the banana as a part of a fruit smoothie, peanut butter and banana toast or by itself as a midday treat.