The fruit has gotten a bad reputation for its high sugar content, but there are many fruit benefits that impact our health in the second half of life!
Aging has unique considerations from a nutritional perspective. We want to preserve muscle mass, keep metabolism highand prevent or control disease to the best of our ability.
The fruit contains a handful of essential nutrients and vitamins. Mainly, it contains carbohydrates in the form of fructose and fiber. Carbohydrates are a quick source of fuel that are quickly digested compared to other macronutrients like protein and fat.
Furthermore, the risk of chronic diseases and elevated laboratory markers is greater in the second half of life. This includes high cholesterol, high blood sugarY blood pressure. Some fruits offer a winning combination of nutrients to help prevent chronic disease!
So what are those fruits? Let’s dive in! Keep reading, and for more, do not miss The 5 best vegetables to eat after 50, says a dietician.
All berries are especially rich in fiber and low in sugar per cup, but raspberries take the cake with eight grams of fiber per serving.
Raspberries are high in Soluble fiber, which is particularly useful for lowering cholesterol. Soluble fiber draws water into the digestive tract and binds to cholesterol during digestion to help remove it from the body.
lower cholesterol levels they are associated with a lower risk of heart disease and diabetes, and our risk of these two health conditions increases with age.
Incorporate a serving of berries into your day as part of breakfast with oatmeal or cereal or as a snack with a handful of nuts.
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apples they are a perfect portable snack. High in fiber and low in sugar, this fruit comes naturally packaged and ready to eat.
Green apples are lower in sugar and have less of an impact on blood sugar, which is important because balanced blood sugars keep our energy levels stable and can lower our risk of diabetes or prediabetes later in life.
Pairing your fruit with a source of protein and fiber, like nuts, is a great way to better influence your blood sugar, regardless of the type of fruit you choose!
oranges are another easy-to-package fruit that offer a key nutrient for our blood pressure: potassium.
potassium and sodium they work together to balance blood pressure: sodium can raise blood pressure and potassium works to lower it!
Controlling blood pressure lowers our risk of cardiovascular diseases such as heart attack or stroke.
Therefore, choosing fruits rich in potassium can lower blood pressure over time when combined with other lifestyle changes such as exercise, stress management, and nutrition changes.
The melon is high in vitamin C and water and offers a great benefit for the health of our skin. Cantaloupe is the most hydrating fruit and many types of melon contain more than 90% water.
Vitamin C works together with collagen to keep our skin firm as we age. stay hydrated It has a great effect on our skin by improving its elasticity, preventing dryness and keeping skin clear.
Our skin is helpful in removing toxins from our system, and water helps flush them out.
The benefits of staying hydrated go beyond the health of our skin. Our brain function, nervous system, and joints function more optimally when we are well hydrated!
Caroline Thomason, RDN
Caroline is a women’s health registered dietitian and diabetes educator based in Northern Virginia. read more
