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While there is no elixir to restore youth, the secret to aging well is within everyone’s grasp. Eating a diet of superfoods is the key to maintaining health and cognition in your golden years, according to the National Council on Aging (NCOA).
Superfoods are nutrient rich foods that contain vitamins, minerals, antioxidants, fiber, and healthy fats. Most of them are plant-based but some fatty fish and dairy products are also considered superfoods. While people’s nutritional needs and appetite changes as they age, focusing on superfoods that are nutrient dense will maintain health even if the amount of food consumed is lower, stressed Healthline. Here are nine superfoods that can help you age well.
Blueberries
Blueberries are the first food to be called a superfood. Blueberries – and other berries – are rich in anthocyanin and polyphenol antioxidants that can protect your cells from damage due to oxidative stress. This will help reduce your risk of chronic diseases like heart disease and diabetes, as well as some cancers, according to NCOA.
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Dark leafy greens
Eating dark leafy greens like spinach and kale contain carotenoids which can help protect your eyes as you age. Spinach is also chock full of vitamins A and C which can help protect you from heart disease by lowering your blood pressure and vitamin K which helps keep bones strong and healthy.
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Avocados
Avocados are a superfood that is rich in healthy fats, antioxidants, and other nutrients that support overall health. While some people do not like the texture of avocados, you can blend it into fruit smoothies for a nutrient boost.
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Whole grains
Whole grains are a good source of the fiber and B-vitamins that you need as you age, according to WebMD. Vitamin B 6 and folate are important for brain health (memory and cognition). Eating whole grains could also reduce the risk of heart disease, diabetes, and some cancers.
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Nuts and Seeds
Consuming tree nuts, especially almonds and walnuts, contain anti-aging properties. That’s because these little gems contain nutrients that can help prevent heart disease, strokes, and type 2 diabetes. Seeds are also very good for older adults. Chia seeds are very rich in omega-3 healthy fats. NCOA pointed out that since nuts and seeds are high in fat and calories, you should consume only a small handful every day.
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Salmon
Salmon and other fatty fish including trout, herring, and tuna are excellent sources of protein which is vital to maintain muscle mass as you age. Fatty fish is also loaded with omega-3 healthy fats that could help reduce the risk of heart disease.
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Greek Yogurt
While all low-fat dairy contains calcium that is needed for bone strength and to reduce the risk of osteoporosis, Greek yogurt is actually the best dairy food for seniors. That’s because just one cup contains over 20 percent of the daily recommended intake of calcium as well as 17 grams of protein. Greek yogurt also contains probiotics that help to maintain your gut health.
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Eggs
People were warned for years not to consume eggs because of the cholesterol they contain, but that is no longer the case. Eggs are rich in key nutrients including protein, vitamin B12, vitamin D, selenium, and choline, a neurotransmitter that regulates mood and memory. You can eat up to three eggs a day unless instructed otherwise by your physician.
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Cruciferous Vegetables
Cruciferous vegetables like broccoli, cauliflower, and Brussels sprouts are important for your immune system to function properly, stressed WebMD. That’s because they contain a chemical called sulforaphane that tells your immune cells to step up and fight toxins and infections. Eating a diet rich in cruciferous vegetables could also lower your risk of some cancers.
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