Whole grain foods are an important part of a healthy diet as they are nutrient rich and a great source of fibre. Oats in particular contain a soluble fibre called beta-glucan which can help to lower cholesterol. Oats also have a low glycemic index (GI) value and may help to support healthy blood glucose metabolism, healthy weight management and a happy waistline.
Salmon makes the must-eat list as it is a rich source of omega-3 fatty acids. Omega-3s are beneficial throughout life, and especially as we get older, for maintaining normal blood triglycerides and blood pressure for a healthy heart, keeping inflammation at bay in arthritic joints and maintaining the health of our brains and eyes. A 150g fillet of salmon provides over 500mg of omega-3s.
Antioxidants may help to prevent against free radical damage that is thought to play a role in ageing and age-associated disease. Blueberries and cranberries are members of the vaccinium family which are known to be rich in antioxidant activity. These berries contain anthocyanins, which may help to maintain vascular health and eye health. They have also been used in many countries for to support urinary and digestive system health.
Eating your greens is just as important now as it was when you were a kid. Spinach is a great source of lutein and zeaxanthin which are both important for eye health, and bitter greens such as kale and endive support healthy digestion. Broccoli provides antioxidant vitamins E and C, and it also contains a number of compounds called phytochemicals that may potentially have a protective effect for our bodies as we get older.
Pumpkin seeds can make a great addition to your morning muesli or lunchtime salads or can simply be eaten on their own as an afternoon snack. They’re important because they contain zinc. As we get older we are more likely to be lacking in zinc. Zinc supports immunity, wound healing and for men an adequate intake of zinc may support prostate health.
Soy provides dietary fibre and is an excellent source of protein. Soy may help to maintain healthy cholesterol levels, contains calcium for bone health and contain isoflavones (also known as phytoestrogens) which may be beneficial for both women and men as they get older. There are many different ways to enjoy the benefits of soy through eating tofu, tempeh and miso soup or using soymilk on your morning muesli.
Soy has been a dietary staple in Asian countries for at least 5,000 years, and during the Chou dynasty in China (1134-246 B.C.), fermentation techniques were discovered that allowed soy to be prepared in more easily digestible forms such as tempeh, miso, and tamari soy sauce.
References available on request
We accept
