To stay young and healthy as long as possible, be sure to include the following foods in your diet; they will fill your body with useful vitamins and microelements, and vigor and well-being will not take long to appear.
How to stop the aging of the body?
Aging of the body is a physiological natural process that occurs with age. When aging begins too early or too quickly, this is attributed to protein deficiency, the body begins to use up its available reserves, which leads to muscle dystrophy and sagging skin. In addition, an elderly person not only develops premature wrinkles, protein deficiency in the body also causes health problems such as:
- Poor wound healing;
- Impaired memory and attention;
- Digestive disorder;
- Deterioration of hair condition (hair loss, breakage);
- Edema, decreased ability to work, etc.
To preserve youth and delay old age, it is not necessary to resort to newfangled injections and plastic surgeries, you just need to ensure a sufficient amount of protein in the body. Signs of protein deficiency may be absent and not manifest for a long time, but in any case, they are accompanied by a decrease in immunity and an increase in the body’s susceptibility to infectious diseases.
Healthy Eating Recommendations for Older Adults
Nutrition is a vital topic at all times. Nutrition plays a particularly important role in the elderly, as older people are particularly vulnerable to malnutrition, and many of the diseases they suffer from are a direct result of dietary factors. The changes we experience as we age also affect our metabolism. As older people age, their metabolism slows down, their need for unnecessary calories disappears, and their need for nutrients increases. One of the reasons why nutrition in the elderly is so neglected is that most people do not fully understand its importance.
To stay young and healthy as long as possible, be sure to include the following foods in your diet; they will fill your body with useful vitamins and microelements, and vigor and well-being will not take long to appear.
Broccoli
A green vegetable from the cauliflower subspecies, it contains vegetable protein with all essential amino acids (similar to meat and egg whites), a wide range of vitamins, minerals (sodium, iron, calcium, potassium, magnesium, phosphorus) and fiber.
Useful properties of broccoli for the body of an elderly person:
- Broccoli improves liver and intestinal function;
- Improves vision;
- Reduces cholesterol levels;
- Cleanses the blood and removes toxins;
- It has anti-cancer properties;
- Helps to restore strength after active exercise or in the postoperative period;
- Helps to cope with anemia;
- Improves the body’s defense functions.
In addition, the calcium in cabbage helps strengthen bones and teeth. Thus, broccoli is also an excellent means of preventing osteoporosis for the elderly. Broccoli should be consumed with caution by elderly people prone to food allergies, those with serious gastrointestinal diseases, and those taking blood thinning medications (broccoli can reduce their effectiveness).
Brussels sprouts
A type of white cabbage in the form of small heads, which are much richer in protein content than their relatives (from 3.5 g) and are filled with a large amount of vitamins B, A, C, K, fiber and many microelements. In terms of the amount of vitamin “C”, Brussels sprouts have even surpassed oranges and lemons. In terms of its nutritional value, it can easily replace fish and seafood, due to the omega acids it contains.
Eating Brussels sprouts is incredibly beneficial in old age:
- Brussels sprouts reduce the risk of cardiovascular disease and cholesterol;
- It has anti-inflammatory, antioxidant and anti-cancer properties;
- Helps strengthen bones and joints;
- Strengthens the immune system.
Based on studies conducted among elderly people (over 65 years old), it has been proven that regular consumption of Brussels sprouts also reduces the risk of vascular disease. Vitamin A contained in this cabbage helps improve vision and skin condition, slowing down the aging process. However, it should be eaten in moderation; eating Brussels sprouts in large quantities can disrupt the function of the thyroid gland.
Avocado (alligator pear)
In composition and taste, avocado resembles a vegetable, but is considered a fruit. A dense oval-shaped fruit with fatty pulp, which contains many vitamins (especially vitamin D) and minerals, fiber, unsaturated fats. The protein content in it is 2 g. Only the pulp of the fruit is used as food. The peel and core of avocado are toxic and can provoke gastrointestinal upset and poisoning.
The beneficial properties of avocado include:
- Lowering cholesterol and blood sugar levels;
- Improving the functioning of the gastrointestinal tract and liver;
- Strengthening the immune system;
- Reducing the risk of blood clots and heart attacks;
- Removing toxins from the body;
- Strengthening bone and cartilage tissue;
- Avocado promotes skin regeneration, slows down its aging and treats anemia.
Scientists have found that daily consumption of avocado by elderly people improves memory and concentration. The optimal daily dose of the fruit is 1 piece per day or every other day.
Asparagus (asparagus)
Low-calorie young shoots of a bush with a large set of useful substances, vitamins, minerals and dietary fiber, of which the protein content is 3 g per 100 g.
There are 3 types of asparagus:
- White;
- Green;
- Purple.
They differ from each other in the degree of maturity and the method of cultivation. There is also soy asparagus, which is obtained after processing soybeans, is widely used in Korean cuisine and does not belong to the real plant. Regular consumption of asparagus is useful for people of any age. Asparagus is capable of:
- Improve digestion;
- Remove phlegm;
- Reduce blood cholesterol;
- It has anti-inflammatory and diuretic properties;
- Prevents the occurrence of neoplasms;
- Helps strengthen bones and reduce skin aging;
- Regulates the blood clotting process;
- Reduces blood pressure;
- Increases potency in men.
Also, the use of asparagus can have a negative effect – the development of diabetes and the development of urolithiasis. It is better not to eat asparagus for people (or eat it in very small quantities, after consulting with the attending physician) who have a history of allergies, gastrointestinal diseases, cystitis or prostatitis.
Spinach
A leafy green vegetable that contains a lot of protein (2.9 g), vitamins (especially the rare PP), fiber and minerals, and other useful compounds that no other vegetable has. Useful properties of spinach:
- Spinach contains antioxidants;
- Improves immunity;
- It has a laxative and diuretic effect;
- Reduces blood pressure;
- Improves the functioning of the cardiovascular system;
- Due to the large amount of iodine in the composition, it is recommended for people with iodine deficiency;
- Restores female hormonal balance;
- Enhances potency in men;
- Reduces eye fatigue and may prevent retinal dystrophy.
Due to its tonic and rejuvenating properties, spinach is used in cosmetology. Spinach contains a large amount of acids, so it should be consumed with caution by people with diseases of the stomach and intestines, gall bladder.
Mushrooms
An excellent source of protein, it is not for nothing that they are called “forest meat”. Mushrooms contain several times more protein than meat itself. They contain amino acids, vitamins, and other useful elements. Since mushroom proteins are digested worse than any other plant food (by 60-70%) due to the large amount of fiber and chitin contained in them, which slows down digestion, they are classified as hard-to-digest foods and are not recommended for consumption by elderly people whose digestive system works more slowly. For elderly people, it is more suitable to use a decoction or broth from mushrooms, which also contains a lot of nutrients and preserves the taste of mushrooms without problems with digestion.
Useful properties of mushroom broths and decoctions for the elderly:
- Studies conducted with elderly people over 60 years of age who ate boiled mushrooms (oyster mushrooms and champignons) several times a week showed that mushrooms reduce the incidence of dementia!
- Eating mushrooms also has a positive effect on cardiac activity;
- Improves brain function;
- Prevents cancerous growths;
- Improves skin condition and slows down the aging process (white mushroom);
- Reduces the risk of developing diabetes;
- Strengthens the immune system.
Fresh mushrooms contain significantly less protein than dried ones. The most protein is found in aspen mushrooms, porcini mushrooms, birch boletes, champignons, the least is found in butter mushrooms, milk mushrooms, russula, honey mushrooms, chanterelles.
Cocoa beans
High-calorie fruits of the chocolate tree with a high content of protein (13 g), fats, vitamins, natural sugar, as well as essential elements for the body. In addition to their taste, cocoa beans have a positive effect on the body, namely:
- Improve the functioning of the endocrine system;
- Strengthen blood vessels and the body’s defenses;
- Normalize blood pressure;
- Improves brain function and emotional state;
- Increase skin elasticity;
- Prevent eye diseases.
With age, people become more emotional due to hormonal changes, especially since doctors recommend that they give up drinking coffee and black tea, so cocoa will be just right. Cocoa does not have a negative effect on the body, but people with diabetes, kidney disease and allergies to chocolate should be careful when taking it.
Spirulina
In terms of the content of plant pigments, spirulina is classified as an algae, and in terms of its chemical composition, as a bacteria. Its rich nutritional composition includes protein – more than 60%, vitamins B, A, C, D, E, trace elements – magnesium, potassium and calcium, selenium, phosphorus, fluorine, iron, amino acids necessary for the body. Most often, this alga is used as a dietary supplement in the form of tablets or powder, as well as for cosmetic purposes – face or hair masks. Due to its rich balanced composition, spirulina:
- Normalizes cholesterol levels in the blood;
- Restores liver function;
- Increases the protective and restorative properties of the body;
- Effective for anemia;
- Removes toxins and allergens;
- Improves the functioning of the digestive system;
- Destroys cancer cells;
- Helps with skin diseases.
- Improves the overall health of the body.
As a rule, there are no contraindications to its use, except in cases of individual intolerance.
Proper nutrition and a healthy lifestyle are the key to health and longevity at any age!
As the body ages, the risks of various physical and mental negative conditions increase. A healthy lifestyle helps to minimize or even prevent many health problems that older people are susceptible to. A well-balanced diet consisting mainly of vegetables and fruits, beans and lentils, whole grains, nuts and seeds, as well as small portions of low-fat dairy products, eggs and lean meats is the key to maintaining the health of an older person!