During our younger years, we don’t often pay much attention to pursuing a healthy lifestyle. There’s too much to do and no time to think about something we can think about later. However, we should think about it if we want to become a super-ager.
A healthy lifestyle includes nourishing the body with superfoods, which are vital to having an improved quality of life. Superfoods are packed with nutrients that can enhance health and well-being.
They have great health benefits, such as improved bone health, proper brain function, good eyesight, heart health, and more. If you pay attention to what you eat, and how much you exercise and sleep, you have a great chance of protecting yourself from chronic or degenerative diseases.
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Superfoods for Improved Mental & Physical Health
Here are some superfoods to add to your diet now, so you can become a super-ager later!
Super Eggs
Consume high protein-rich foods. Aside from lean meat, poultry, and seafood, aging bodies need eggs in their diet to enhance calcium absorption which will help rebuild and strengthen muscles, maintain muscle mass and tissues, and promote bone health.
Eggs also strengthen your immune system and they increase satiety or fullness. Think of them as super eggs because they are little bundles of goodness and have so many health benefits.
Fish – Excellent Source of Omega-3 Fatty Acids
Fish, such as mackerel, salmon, sardines, and tuna are excellent sources of omega-3 fatty acids (DHA), which are good for a healthy heart and brain. Low DHA levels can cause memory loss or symptoms of dementia, so add fish to your weekly diet.
Fruits & Vegetables – The Colors of Goodness
Red fruits and vegetables can help fight cancer and reduce heart disease. They have powerful antioxidants good for the eyes, hair, nails, and skin, and protect against cell damage, inflammation, arthritis, diabetes, and autoimmune diseases. Their lycopene can reduce signs of aging.
Examples are beets, peppers, red onions, tomatoes, pomegranates, strawberries, raspberries, and watermelon. Strawberries are a low-sugar fruit. They contain vitamin C and help fatigue and body inflammation.
Blueberries can keep seniors hydrated and energized. Its vitamin C, K, and manganese are immune-boosting antioxidants and protect against muscle weakening and cancer.
Orange and yellow fruits and vegetables are rich in nutrients, including vitamins C and E, zinc, beta-carotene, fiber, and potassium. They increase blood flow, lower the risk of stroke, protect eyesight, and promote healthy gut and gut motility. They also have anti-inflammatory properties, help balance hydration, boost the healing of muscles, and increase energy and endurance.
Examples are bananas, carrots, corn, lemons, oranges, and peaches.
Replace white and yellow potatoes with orange sweet potatoes if you want to increase your beta-carotene, fiber, potassium, and vitamin A intake. They have a higher nutritional value than potatoes. Their sweetness is healthy because of their complex carbohydrates and sugars. They can provide seniors with energy that will motivate them to exercise and build muscle. As a wonderful bonus, it slows down aging. A baked sweet potato with organic butter is delicious and healthy.
Green fruits such as avocados have the healthiest fat that provides the energy needed by seniors in moving and exercising. Kiwi fruit has high vitamin C content and abundant antioxidants that protect against disease and inflammation. They can also boost your mood, with their mood-lifting hormone serotonin.
Dark green leafy vegetables, such as kale, romaine lettuce, spinach, and swiss chard have been superfoods for a long time because they are high in vitamins A, C, E, and K, calcium, carotenoids, fiber, folate, and iron. Blend them into smoothies, or as an added ingredient to your meals.
Broccoli is another green vegetable full of nutrients such as vitamins C and K, and calcium. Like other dark green vegetables, broccoli acts as an antioxidant.
Beans & Lentils
Beans and lentils are high in vitamins and minerals such as iron, magnesium, and zinc. Beans are also rich sources of antioxidants, carbohydrates, fiber, protein, and micronutrients such as folate. Lentils are vegetarian protein, high in fiber and essential amino acids, and low in cholesterol. By replenishing lost minerals in the body, eating beans can help maintain blood sugar levels. Lentils can be cooked on their own, added to salads, soups, and stews, or as a side dish. They are healthy for the heart too!
Whole Grains
They are known as healthy carbs that can energize you through the day. They lower the risk of heart disease and type 2 diabetes. Oats, muesli, barley, and brown rice are just some examples of fiber-rich whole-grain foods. Quinoa, which is full of protein, copper, fiber, healthy carbohydrates, and magnesium assists in building and repairing muscles. Oats are great for heart health, and when eaten at breakfast, can help energize you. They also provide fiber which is good for gut health.
Nuts & Seeds
Nuts such as almonds and walnuts are full of healthy fats and proteins that give seniors a healthy heart and nutritional energy throughout the day. They rebuild and strengthen muscles that enable you to exercise. They also provide amino acids, carbs, fiber, and vitamin E. Chia seeds and pumpkin seeds are healthy snacks that energize and build endurance. They have a high fiber content too, which aids in digestion. Nuts and seeds make great high-energy snacks.
Herbs & Spices
Don’t forget your herbs and spices! Turmeric and cinnamon are known for their anti-inflammatory properties. Ginger and garlic are other superfoods to add to your super-agers diet. The benefits of garlic and its healing properties are an article all on its own, so don’t leave this little super food off your list!
Consuming colorful foods from nature will help guarantee your physical and mental health. Remember, moderation is key. Too much of anything is not usually good. Add the above superfoods to your diet and your days will be healthier and no doubt you will live longer.
