As you get older, eating the right foods becomes increasingly important to maintain your health and vitality. In addition to being low in fat and sodium, your diet should be high in fruits and vegetables that contain antioxidant nutrients like vitamins C and E and beta-carotene. In this article, we’ve compiled a list of seven wonder foods that contain these antioxidants, as well as calcium and fiber, which support healthy bones, teeth, and digestive tracts. As you age, make sure to eat plenty of these foods for optimal health.
Avocado
1) Avocados are rich in vitamin C which helps maintain healthy teeth and gums, boosts immunity and is essential to the formation of collagen in connective tissues. 2) Avocados provide fiber that helps keep your digestive system regular by regulating bowel movements. This can help prevent constipation and hemorrhoids. Fiber also promotes cardiovascular health, lowers cholesterol levels and controls blood sugar levels.
Salmon
1. Omega-3s are healthy fats that reduce inflammation and lower the risk of heart disease.
2. Protein keeps you feeling full so you don't overeat, making it excellent for weight loss programs like Weight Watchers or Paleo diets (which forbid added sugars).
3. Salmon tastes great with many different sauces, including teriyaki sauce or mayonnaise, and can be eaten roasted, baked or grilled.
Eggs
The next time you're feeling a little hungry in between meals or want something warm to eat on a cold morning, try an egg. It will cost you less than 50 cents and provide your body with everything it needs. Breakfast is also the most important meal of the day because it kick-starts your metabolism which then helps you feel full throughout the day.
Don't worry about cholesterol either! Eggs can actually help lower cholesterol levels since they contain omega-3 fatty acids that have been shown to have anti-inflammatory effects on blood vessels. Plus they contain two key proteins called lecithin (an emulsifier) and choline (a nutrient that aids fat metabolism). These two compounds make sure all fat is broken down so you don't store it as fat cells!
Pumpkin seeds
I like to sprinkle some on my morning cereal or mix them into my yogurt. You can also use them in baking as an alternative to chocolate chips, add spices and make your own trail mix, or just enjoy pumpkin seeds as is. It’s really up to you how you want to enjoy these nutritious little gems!
Pine nuts
1) Pine nuts contain about 30% of the daily recommended dose of vitamin E which is important for skin health.
2) They have been shown to lower cholesterol levels by preventing fat from being absorbed from the intestine.
3) Pine nuts are an excellent source of manganese which helps regulate blood sugar and fight free radicals that can cause cancer.
4) They provide more calcium than sesame seeds or almonds, they are also packed with vitamin K, magnesium, copper and dietary fiber.
Olive oil
The World Health Organization recommends that people consume at least 500 milligrams of polyunsaturated fats (PUFAs) per day. These fats are necessary to maintain healthy skin and hair, improve mood, manage stress, and provide relief from pain. The best way to get PUFAs is by consuming monounsaturated or PUFA-rich oils such as olive oil. A diet rich in olive oil can decrease the risk of cardiovascular disease by lowering LDL cholesterol levels.
Green Tea
The antioxidants in green tea may promote weight loss by inhibiting the accumulation of body fat and reducing appetite, as well as by increasing the amount of energy the body uses. In one study, drinking green tea led to greater weight loss than drinking water. Green tea may also protect against developing various types of cancer, including ovarian cancer, prostate cancer and breast cancer. A study on Asian women found that those who drank four or more cups of green tea per day reduced their risk of developing breast cancer by 56%.
A review from 2013 concluded that regularly drinking coffee might reduce the risk of liver disease, Parkinson's disease and type 2 diabetes. Coffee contains an antioxidant called chlorogenic acid which might improve blood sugar control, insulin sensitivity and reduce inflammation in people with type 2 diabetes.
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