Despite what many people in our society may say, getting old is a beautiful thing. There are many ways to accept aging, to have confidence in it and to ensure that you age in the healthiest way possible.
One of the best ways to age healthy is to eat food which are full of useful nutrients. Although food is not the only factor in your health as you age, this is one of the most important. To learn more about how we can incorporate healthy eating habits to slow the aging process, we spoke with a few expert dietitians.
Keep reading to learn more and for more tips on healthy eating, check out The 6 Best Vegetables You Should Eat Every Day.
One of the ways you can take care of your health throughout the aging process is to take care of your bone health.
“A strong skeleton is more resistant to bone fractures which can slow you down and make you feel older than you are. Bones need adequate amounts of protein, calcium, vitamin D, magnesium, potassium and other nutrients.For this reason, low-fat dairy foods, fruits, vegetables, legumes, nuts and seeds help support bone health“, says the dietician Neighborhood Elizabeth, MS, RDNco-author of The Menopause Diet, A Natural Guide to Hormones, Health and Happiness.
Protein is one of the most important nutrients you can have for healthy aging, yet many people don’t get enough of it on a daily basis.
“After 60, the body has a harder time using protein, and experts recommend eating more of it than before. Get enough protein as part of a balanced diet helps you build and maintain muscle tissue with resistance exercise. Muscle helps you look toned, burns more calories than fat tissue, and helps you stay active and energized. Most people need 25 to 30 grams of protein at each meal and should include protein in snacks to meet their needs,” says Ward.
Seafoodespecially fatty fish such as salmon or mackerel, is extremely beneficial for healthy aging.
“Seafood is rich in protein, vitamins, minerals and omega-3 fatty acids. Omega-3 fatty acids are healthy fats that promote heart and brain health by helping to keep arteries clear. Omega-3s are also necessary for good vision,” says Ward.
With seafood, lawyers also provide healthy fats and may be helpful for those who cannot get their healthy fats from fish!
“Lawyers are high in “healthy” fats (monounsaturated fats), which help reduce blood sugar spikes when incorporated into a balanced meal or snack with other foods. The monounsaturated fats found in avocados are also heart-healthy because they lower LDL, or “bad” cholesterol levels, while increasing HDL, “good” cholesterol levels. Additionally, avocados are a rich source of potassium, which helps with electrolyte balance and lowers blood pressure,” says the dietitian. Rachel Fine, Dt.P.owner of At La Pointe Nutrition.
To have enough fruits and vegetables daily is a crucial element to slow down the aging process.
“Eat balanced meals every day with lots of fruits and vegetables. A healthy diet will help you control your weight, reduce stress on your heart (which can cause high blood pressure), build strong bones (which help prevent osteoporosis), improve digestion and boost immunity against pathogenic bacteria,” says Registered Dietician Janet Coleman, Dt.P. with The Consumer Magazine.
“Seeds such as flaxseeds and chia seeds can help with heart and brain health, but can also help maintain healthy skin due to their high alpha-linoleic acid content,” says one dietitian. Vandana ShethRDN, CDCES, FANDauthor of My Indian Table: Quick & Tasty Vegetarian Recipes.
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