OVER 50 - Foods To Eat Every Day & NOT to Eat

[nethanpaul]

Apart from adding the foods you mentioned to diet, I suggest these general healthy-eating guidelines for our elderlies.
Decreasing saturated fats is important to prevent cardiovascular disease, so focus on healthy fats derived from nuts, lean meats, fish, low-fat dairy, olive oil and plant-based sources like avocados.

Since metabolism slows with ageing, it’s important to adjust how many calories you're eating daily. Even if you're active you need to do this.

Eliminate or minimize refined, processed food and drinks such as cookies, chips, candies, cakes and pastries. These processed foods contribute to increased inflammation throughout the body, which then increases the risk for cancer, diabetes and heart disease.

Consider supplements or vitamin spray. Supplements, in general, are important to seniors, but you need to discuss what you’re taking with your doctor.

Originally Posted by welcomewiki

Here are five foods that she suggests people aged 50 and over to eat everyday, with explanations:

Bone Broth

The benefits of drinking bone broth on a daily basis can be mainly attributed to the rich mix of nutrients such as Collagen, Glycine, Gelatin, Proline, Glutamine and Arginine it contains. Collagen aids in keeping the skin healthy as it provides structural integrity and also helps in making the bones strong. Gelatin helps your bones work smoothly without friction. It also helps your over-burdened joints to function optimally as it provides building blocks that are needed to form and maintain strong bones and bone mineral density. Glutamine plays a crucial role in muscle building and maintaining good gut and immune health, liver health, brain health and improving your detoxification process. It also possesses a magical ability to heal the gut. Glycine in bone broth acts as an antidepressant and helps improve your mood. Bone broth also supports healthy sleep. You can easily make bone broth at home with chicken feet, mutton trotters or fish bones.

Eggs

One of the cheapest and most easily available forms of animal protein, they are often considered as mama nature’s original superfood. Apart from protein, they are packed with a number of essential nutrients that make them a number one choice for athletes and fitness enthusiasts. While the egg white holds about 60% of the high-grade animal protein, the egg yolk is loaded with the rest of the essential nutrients such as healthy fats, vitamins, minerals, and antioxidants. While most people fear eggs because of the fat, there are no conclusive research papers proving that the fat and cholesterol from eggs can impact health negatively. There are some people who have even consumed upto 30 eggs a day without any health repercussions. Eggs are so versatile, they can be had for breakfast, lunch, dinner and even as snacks when hungry.

Liver

It is one of the most naturally occurring nutrient-dense foods known to man and contains the highest density of vitamin A as compared to all other foods. Liver and other organ foods contain a high amount of folate, iron, Vitamin B, Vitamin A, and copper. A single serving of liver is rich enough to meet one’s daily nutritional requirements and curb the threat of nutritional deficiencies. Consuming optimum amounts of the liver is helpful in preventing aging related issues such as eye diseases, inflammation, Alzheimer’s disease, arthritis, etc. It is also packed with minerals such as folic acid, iron, zinc, selenium, etc. It is also beneficial for improving heart health and increasing haemoglobin levels in the blood.

Mutton, Free-range Chicken, Seafood

Everyone knows dietary proteins are the building blocks of our body. Despite the differing schools of thought and contrasting opinions, research has proven that animal protein clocks the highest bioavailability factor, well ahead of plant proteins. This means that animal proteins are the most easily assimilated and digestible form of protein for human beings. Also there’s no need to fear the fat from red meat, the stearic acid in red meat can actually help you lose weight since it signals the body to burn more fat. Dark chicken meat is rich in vitamin K2 and chicken skin contains collagen which is good for the body. Low mercury seafood such as pomfret, prawns is not only a good source of protein but also omega-3 fatty acids which are anti-inflammatory in nature. If you want your body to repair and heal on a daily basis then including animal protein in your diet everyday is a must.

Ghee And Coconut Oil
Remember how your grandma starkly stated the superiority of ghee over all other cooking oils. Ghee for good health, ghee for good skin, ghee for good hair; according to both your dadi and nani, the benefits of ghee towered over everything else. As it turns out, they were right. Several studies indicate that refined vegetable oils such as canola oil, groundnut, soybean, safflower, mustard, sesame, cottonseed, palm oil, corn oil, and etc lead to pro-inflammatory conditions when consumed. You definitely do not want any inflammation as you grow older. Ghee ****er, and coconut oil on the other hand are devoid of inflammatory components. These good fats help in preserving the essential cellular integrity, which is what your body needs as you age. These fats also help your skin glow, making it more supple, younger, and taut. Diets rich in saturated fats also prevent hormonal imbalances because most hormones depend on cholesterol as their base molecule.

Organic Seasonal Fruits

Fruits are usually the least toxic parts of a plant. Including seasonal fruits in our daily diet extends a number of health benefits to the body. They are a great source of various vitamins, minerals and antioxidants. For those of us that have sweet cravings, fruits are a perfect dessert option. They are literally nature’s candy. If you are afraid of fruits because of the sugar in them, you don’t need to be. The fructose in fruits is not the same as the harmful fructose found in processed foods. The only caveat is that if you have severe diabetes and insulin resistance then fruits might trigger elevated blood sugar responses, but it’s quite easy to reverse this condition which you should if you want to live a long and healthy life, and as a bonus you’ll get to enjoy the fruits of your labour (pun intended)

[kate_brownell]

Apart from adding the foods you mentioned to diet, I suggest these general healthy-eating guidelines for our elderlies.

Decreasing saturated fats is important to prevent cardiovascular disease, so focus on healthy fats derived from nuts, lean meats, fish, low-fat dairy, olive oil and plant-based sources like avocados.

Since metabolism slows with ageing, it’s important to adjust how many calories you're eating daily. Even if you're active you need to do this.

Eliminate or minimize refined, processed food and drinks such as cookies, chips, candies, cakes and pastries. These processed foods contribute to increased inflammation throughout the body, which then increases the risk for cancer, diabetes and heart disease.

Consider supplements or vitamin spray. Supplements, in general, are important to seniors, but you need to discuss what you’re taking with your doctor.