If you ever read anything about fitness and health, you’ve probably already heard at least a few interpretations of the 80/20 ratio. One of which provides you a with guide to well-being on the long run; the 80% diet and 20% exercise split. The importance of a healthy diet doesn’t glimmer as you age– in fact, as years pass by, your body needs to be even more care for. So, do you want to know what to eat to preserve your youthfulness even after 50? Check out this list of highly nutritious ‘super-foods’ that will help you with that.
1. Apple
An apple a day keeps the doctor away… that’s a mantra every child learns in kindergarten. You should keep it in mind too, as apples are one of the healthiest foods to eat, especially for people at a mature age. Apples lower your cholesterol, set your blood sugar to a healthy level and are even beneficial for your blood pressure and lungs. Not to mention that they are one of the tastiest sources of Vitamin C.
2. Pear
Similar to apples, eating pears does wonders for diabetics as pears help maintain the correct blood sugar levels. They lower the risk of developing colon cancer. They also have advantages for those of you who want to lose weight since you’ll feel full without consuming too many Calories – the average sized pear holds only about 85 Cal along with a high levels of Vitamin C, Magnesium and Iron.
3. Greek Yogurt
Greek yogurt compared to the simple American-style yougurt has much less sugar while its acidity enables your body to absorb more nutrients. It contains lots of protein too – up to 12-18 grams per serving – offering major health benefits. Protein is necessary for building your bone structure, hair, muscles, skin, and even blood cells, so it basically helps every weak spot of the average aging body.
4. Butternut squash
Butternut squash is easy on the eyes; in addition to its beautiful orange color that makes every dish look stylish this great vegetable also improves your eyesight! And that’s just one benefit of the many. It prevents high blood pressure, protects your skin, boosts your immune system, keeps your bones strong, and even helps you maintain a healthy digestive function.
5. Salmon
In every anti-aging night cream there’s some mumbo-jumbo about a certain compound called omega-3 fatty acid. Well, there’s a reason for that: it improves your cardiovascular system thus lowering your risk of a heart attack and other circulatoryrelated conditions while working as an antiinflammatory. Now, guess what’s a first-class source of omega-3? Salmon, of course it also contains a great amount of protein.
6. Green Kale
Green kale is known to be one of the healthiest, most nutritious plants on planet Earth. It has a high iron content thus preventing anemia. It also provides your body with a variation of Vitamins, Calcium, Magnesium, and fiber. These help you prevent cancer, cataracts, and lowers your cholesterol. Kale will help to strengthen your bones and teeth, detoxicate your body and enhance your immune systeml.
7. Fava beans
Fava beans contain a lot of protein, which your body desperately needs for building muscle. Consuming plant protein is highly beneficial for your health since vegetables don’t come with any additional fat and cholesterol as in meat. Fava beans are also rich in antioxidants that protect you from cell damage and ease many of the uncomfortable disadvantages of the aging process.
8. Dark chocolate
Dark chocolate is the healthiest of all chocolate types since it’s the one with the highest raw cocoa bean content. And why is that good for you? Cocoa beans provide your body with antioxidant flavanols which increase circulation improving your skin’s ability to retain moisture. On one hand, this makes you look years younger – since your wrinkles will become harder to notice -, and on the other you’ll gain protection against harmful UV exposure.
9. Blueberries
Blueberries are just the best! They improve your concentration and memory; reduce your risk of heart disease while easing symptoms of diarrhea. They have also been connected to improving eyesight, especially night vision, which is good news for those of you who are starting to feel the need for a pair of glasses. According to recent studies, blueberries can even delay the appearance of cancer!
10. Oatmeal
A regular consumption of oatmeal is reported to create a healthier bowelfunction for people at a more mature age. It also decreases your risk of type 2 diabetes and improves insulin sensitivity. Oatmeal is basically the perfect breakfast since it lowers bad cholesterol levels and helps maintain blood pressure in control. In addition, it helps you maintain a healthy diet with an increase of appetite-hormones.
11. Broccoli
Broccoli is one of the healthiest choices when it comes to boosting vegetables into your diet. They contain tons of Calcium, Vitamin A, C, K and B6, Iron, Magnesium and Fiber. These improve your bone health, prevent constipation, and regulate your immune system and inflammation. They also play a big role in lowering blood pressure, cholesterol, improving insulin sensitivity and helping with weight loss.
12. Asparagus
Another plant you should fit into your diet more frequently is asparagus. It’s not only a great source of Vitamin A, C, E and K, but it’s also packed with antioxidants helping your body neutralize free radicals that would otherwise cause permanent cell-damage. Asparagus boosts your brain in a way; according to a group of scientists, asparagus improves mental flexibility and helps prevent cognitive impairment.
13. Extra Virgin Olive Oil
All and any fats are believed to be the devil when it comes to dieting, but don’t let this misconception fool you – extra virgin olive oil is actually worthy of a special place in your heart. Literally, it’s one of the best foods for preventing cardiovascular diseases like heart attacks or strokes. Lowering your blood pressure and cholesterol, protecting you against blood clotting- you name it! Olive oil has all these beneficial effects.
14. Quinoa
Quinoa is a grain widely beloved by vegans since it’s a great source of protein and antioxidants while still containing all the amino acids your body needs; unlike most of the other plant foods. It’s also high in important minerals like Iron and Magnesium and has a low glycemic index which helps control blood sugar levels. And on top of it all, it’s gluten-free. 15. Coffee Lastly, there’s coffee. This is clearly a drink but it’s still considered a superfood – haven’t you heard how it’s reported to be linked to longevity? Drinking coffee 3 times a day reduces your risk of heart disease, diabetes, dementia, colon cancer, gallstones, and even Parkinson’s disease. It also relieves you from headaches and asthma. And what better way is there to start your morning than with a cup of freshly made coffee?
