It is unavoidable; as you age your body is affected. When you hit 70, your bones and the bladder could become weak, your Cardiovascular system could harden, and your the mind may not stay so sharp. These situations, as well as other potential problems, are a normal part of aging process. This doesn’t necessarily mean you’ll deal with everything, however, it’s important to stay healthy as you age.
keep activeas well as watching your dietare beneficial ways to ensure you are promoting your health well into your 70s. lauren managerMS, RDN, LDN, CLEC, CPTauthor of The new mom’s pregnancy cookbook, The 7 Ingredient Cookbook for a Healthy PregnancyY Feeding Male Fertilityhhelps figure out the foods that are best for you in your 70s. For more information, take a look The worst food to eat to live to 100, says science.
“For people in their 70s, getting enough vitamin C can be incredibly beneficial,” says Manaker. “The data shows that among patients who are at least 75 years old and admitted to a geriatric unit, those with lower levels of vitamin C were more frail than those with adequate levels of this key nutrient.”
Manaker goes on to share that other data shows a positive association between dietary and circulating foods. vitamin C levels with measures of skeletal muscle mass in middle-aged and older men and women. According to the Nutrition MagazineStudies suggest that dietary vitamin C intake may play an important role in reducing age-related muscle loss.
Having said that, Manaker says that watermelon it is a natural source of vitamin C, making it a great food for people over 70 to enjoy.
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Broccoli it’s a great source of nutrients, including more vitamin C, making it a good addition to your diet.
The calcium and collagen found in broccoli work together to give you strong bones. The vitamin K in broccoli helps with blood clotting.
Broccoli also has some digestive and anti-inflammatory powers. The dietary fiber in this bushy green vegetable can help with regularity, prevent constipation, and maintain a healthy digestive tract.
In addition, in a study published in the journal of Preventive Nutrition and Food ScienceScientists found that the antioxidant effect of sulforaphane in broccoli helped reduce markers of inflammation in laboratory tests and concluded that broccoli may help with inflammation.
“Eating nuts may be one of the best foods for people in their 70s,” says Manaker.
According to data published in Circulation, healthy participants between the ages of 63 and 79 who ate about 1/2 cup of nuts every day had lower levels of LDL (bad) cholesterol at 2 years. The research also showed that daily walnut consumption reduced total LDL particles by 4.3% and small LDL particles by 6.1%.
“These changes in LDL particle concentration and composition are associated with a lower risk of cardiovascular diseasesays Manaker. “The changes in LDL cholesterol among the walnut group differed by sex; in men, LDL cholesterol was reduced by 7.9% and in women by 2.6%.
Manager also adds that walnuts they are an excellent source of plant-based omega-3 alpha-linolenic acids, a compound that is crucial for digestion, absorption, and energy creation. Walnuts also contain and contain plant-based protein, fiber, antioxidants, and many micronutrients that support various factors of our health.
“Nuts can be enjoyed as a plant-based taco filling, a topping on oatmeal, or simply on their own,” she says.
“The antioxidants in pomegranate juice help fight free radicals, which are unstable molecules that can damage our bodies over time,” says Manaker. “Free radicals can be even more of a concern as we age. Eating healthy foods, drinks, and antioxidants is your best offense and defense year-round.”
If you’re looking for a specific brand of juice, Manaker suggests POM Wonderful 100% Pomegranate Juice. There are 700 milligrams of antioxidant polyphenols in each 8-ounce serving.
“People in their 70s should make it a point to include it in their healthy diet,” she says.
Other factors that can cause more free radicals include things like stress and environmental contaminants. It is important to try to free yourself from these situations in order to maintain the condition of your body.
Kayla Garritano
Kayla Garritano is a staff writer for Eat This, Not That! She is a graduate of Hofstra University, where she majored in Journalism and double majored in Marketing and Creative Writing. read more
