Foods that increase longevity

1. The benefits of healthy eating as you age Healthy eating is important at any age, but becomes even more important as we reach middle age and beyond. In addition to keeping your body healthy and eating well, eating healthy can also be the key to a positive outlook and emotional balance. But eating healthy doesn't necessarily mean following an austere diet. Instead, all the foods selected for daily meals should be fresh, rich in nutrients and should be eaten with friends and family.
No matter what age you are or your previous eating habits, it's never too late to change your diet and improve the way you think and feel about each dish. Improving your diet will bring many benefits to your health and life
Live longer and stronger. Proper nutrition can boost immunity, fight disease-causing toxins, maintain a healthy weight, and reduce the risk of heart disease, stroke, high blood pressure, and type 2 diabetes. , bone loss and cancer. Combining physical activity and a balanced diet can also contribute to increased independence as you age. Sharp memory. Consuming more fruits, leafy vegetables, fish and nuts high in omega-3 fatty acids may improve concentration and reduce the risk of Alzheimer's disease. Antioxidant-rich green tea can also boost memory and mental clarity as you age. Feeling better. Nutritious meals can give you more energy and help you look better, helping to improve your mood and self-esteem. All the activities in your body are connected — when your body feels good, you'll feel happier inside and out.

2. Coping with changing dietary needs as you age As you age, changes and adjustments to your body also occur. Understanding what is going on in your body will help you take control of your nutritional and dietary requirements.
Physical changes that can affect your diet
Metabolism. When you are over 40 years old, your metabolism slows down, and you are also usually less physically active than before. This makes it even more important to adopt healthy eating habits and exercise to avoid weight gain. Weakened senses. Older adults tend to first lose their sensitivity to salty and bitter flavors, so you may be inclined to add more salt to your food than before, although older adults need less salt than younger people. Use herbs, spices, and healthy oils like olive oil to season foods instead of salt. Medicines and diseases. Certain health problems or medications can negatively affect appetite or affect taste, again causing older adults to consume too much sugar or salt. Digest. Because the digestive system slows down, you make less saliva and stomach acid as you age, making it harder for your body to process certain vitamins and minerals, such as vitamin B12, vitamin B6, and folic acid. ... necessary to maintain alertness and good circulation. Lifestyle changes can affect your diet
Loneliness and depression . For some people, feeling depressed leads to not eating, and in others, it can cause overeating. Sharing meals with others can be an effective antidote to loneliness. Death or divorce. If you're single, you may not be used to cooking or have the enthusiasm to prepare your own meals. However, cooking your own meals can help you take control of your health. The key to cooking for one is mastering a few basic skills and getting creative in making meals that work for you. Live on a limited budget. With the right tips and a little planning, you can enjoy healthy food on the cheap. Often, just by cutting out junk food and processed foods, you can save money to enjoy healthier, better food.

3. Foods that help you live longer 3.1. Fiber Foods rich in fiber - like fruits and vegetables, oatmeal, nuts and legumes - can help relieve constipation that becomes more common as you age. Foods rich in fiber are also classified as foods that help you live longer. These foods can also help lower your cholesterol levels, control blood sugar and keep you at a healthy weight.
3.2. Grains Grains - long-lived foods because whole grains provide an excellent source of fiber and are rich in B vitamins, which you will need more of as you age. Vitamin B-6 and folate in whole grains are seen as key to keeping your brain healthy. When the body lacks these compounds in a relatively small amount, it can make a big difference as well as change the body. Whole grains may also reduce the risk of heart-related disease, cancer, and diabetes. However, don't stop at whole-wheat bread. Quinoa, wheat berries, etc. can also be considered great options.
3.3. Nuts Eating long-lived foods with tree nuts like almonds, walnuts, cashews, pecans and pistachios has great anti-aging power. What's more, these nuts contain special nutrients that may help delay or prevent age-related heart disease, stroke, type 2 diabetes, neurological disease, and certain types of cancer. letters. Nuts are also likely to help protect your brain as you age.
3.4. Drinking Water As you grow older, not only does your body lose water, but your sense of thirst also begins to fade. That means it will take longer for you to know when you are dehydrated and need to replenish. Water is good for your health in many ways. Water helps cushion the body's joints, helps control body temperature, and affects your mood and concentration levels. Drink eight glasses of water a day to maintain good health.

3.5. Fish Fatty fish such as salmon, albacore tuna, herring and farmed salmon should be used more in meals. Because the nutritional composition of these fish is high in DHA, an omega-3 fatty acid that is good for your brain. Low levels of DHA have been linked to Alzheimer's disease, so if you get enough of it, you can improve your memory and your ability to learn new things. In addition, if you do not like to eat fish or fish products, you can choose chia seeds - a rich source of DHA.
3.6. Protein-rich lean meat Foods rich in protein help combat the natural muscle loss that occurs as you age. You should choose foods that are rich in protein such as eggs, lean meat and dairy products instead of protein powder. Because protein powder may not give you many nutrients.
3.7. Dairy products The calcium found in milk helps keep your bones healthy. As you age, calcium may also reduce your risk of osteoporosis, colon cancer, and high blood pressure. After age 50, you'll need 1,200 mg of calcium per day, which you can get through fat-free and low-fat dairy products. Milk and cheese aren't your only options. You can still reach your calcium goals through other foods like yogurt, rice and soy beverages, fortified orange juice, and tofu.
3.8. Blueberries Consuming blueberries is seen as a good way to protect your brain as you age. Blueberries contain polyphenol compounds that help reduce inflammation for the entire body. They reduce damage to your DNA, which can make certain diseases more likely. Blueberries also improve your brain cell levels. Choosing fresh blueberries is considered the best, as their polyphenol content decreases when you bake them into muffins, breads or pies.

3.9. Red and orange foods Watermelon, tomatoes, red and orange bell peppers - these fruits and vegetables are rich in a natural compound called lycopene. Studies show that foods with it can reduce your risk of certain types of cancer and may also protect you against stroke.
3.10. Cruciferous vegetables Cruciferous vegetables like broccoli, Brussels sprouts, and cauliflower can all help boost your health. They have a chemical called sulforaphane that activates the body's immune cells, and this compound has the ability to attack cell-damaging toxins and pathogens over time. Regular consumption of cruciferous vegetables can reduce your risk of certain types of cancer.
3.11. Dark green vegetables To keep your eyes healthy, eat lots of vegetables like spinach, kale and collard greens. The antioxidants in dark green leafy vegetables may reduce the risk of cataracts and macular degeneration. Eat at least one serving a day, and you'll also help prevent the decline in memory, thinking, and judgment that can occur as you age.
3.12. Avocado Studies perfecting the guacamole formula in the body show that the antioxidants in avocados can improve your memory and help you solve problems faster. Avocados can also help lower your cholesterol levels, reduce your risk of arthritis, help you stay at a healthy weight, and protect your skin from the harmful effects of the sun, especially the sun's rays. UV.
3.13. Sweet potatoes Sweet potatoes are high in beta carotene, which your body converts into vitamin A. This vitamin is considered key to healthy vision and skin. Vitamin A also keeps your immune system strong. You'd have to eat 23 cups of cooked broccoli to get as much vitamin A as you'd find in one medium sweet potato. To be able to provide more carotene content for the body, you can choose purple sweet potatoes.
3.14. Spices Spices help bring flavor to your dishes. Spices have antioxidants that keep you healthy over the years. For example, garlic contains compounds that help keep your blood vessels open. Cinnamon can help lower cholesterol and triglycerides or fats in the body's blood. Turmeric may protect you from depression and Alzheimer's disease, and may have anti-cancer capabilities.

Reference source: webmd.com