Despite what many people in our society may say, aging is a beautiful thing. There are many ways to embrace aging, find confidence in it, and ensure that You are aging in the healthiest way. possible.
One of the best ways to achieve healthy aging is eat food They are full of useful nutrients. While food is not the only factor in your health as you age, It’s one of the most important. To learn more about how we can incorporate healthy eating habits to slow down the aging process, we spoke to some expert dieticians.
Read on to learn more and for more healthy eating tips, check out The 6 best vegetables you should eat every day.
One of the ways you can take care of your health during the aging process is to take care of your bone health.
“A strong skeleton is more resistant to bone fractures that can slow you down and make you feel older than you are. Bones require an adequate amount of protein, calcium, vitamin D, magnesium, potassium and other nutrients. Because of this, dairy low-fat foods, fruits, vegetables, legumes, nuts and seeds help maintain bone healthsays registered dietitian Elizabeth Ward, MS, RDNco-author of The Menopause Diet Plan, A Natural Guide to Hormones, Health, and Happiness.
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Protein It’s one of the most important nutrients you can have for healthy aging, but many people don’t get enough of it on a daily basis.
“After age 60, the body has a harder time using protein, and experts recommend eating more than before. get enough protein As part of a balanced diet it helps you build and maintain muscle tissue in conjunction with resistance exercise. Muscle helps you look toned, burns more calories than fat tissue, and helps keep you 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 like salmon or mackerel, it is extremely beneficial for healthy aging.
“Seafood is rich in protein, vitamins, minerals and omega-3 fats. Omega-3 fats are healthy fats that promote heart and brain health by helping keep arteries clear. Omega-3s are also necessary for proper vision,” says Ward.
Along with seafood avocados it also provides healthy fats and can be helpful for those who cannot get their healthy fats from fish.
“avocados they are high in ‘good-for-you’ fats (monounsaturated fats), which help reduce blood sugar spikes when incorporated as a balanced meal or snack with other foods. The monounsaturated fats found in avocados are also heart healthy, lowering levels of LDL, or “bad” cholesterol, while increasing levels of HDL, “good” cholesterol. Additionally, avocados are a rich source of potassium, which helps with electrolyte balance and lowers blood pressure,” says the registered dietitian. Rachel Fine, DRthe owner of To The Nutrition Pointe.
getting enough fruits and vegetables daily is a crucial part of slowing down the aging process.
“Eat well-balanced meals every day with enough fruits and vegetables. A healthy diet will help keep your weight in check, reduce stress on your heart (which can cause high blood pressure), build strong bones (which will help prevent osteoporosis), improve digestion, and boost immunity against bacteria that cause disease,” says Registered Dietitian Janet Coleman, Dr. with the consumer magazine.
And finally, incorporating flax seeds either chia seeds in your diet can also aid in the aging process.
“Seeds like flax and chia seeds can help with heart health and brain health, but they can also help maintain healthy skin due to their high content of alpha linoleic acid,” says a registered dietitian. Vandana ShethRDN, CDCES, FANauthor of My Indian Table: Quick and Tasty Vegetarian Recipes.
