The best philosophy is to eat as wide a variety of foods as available in your locality. Local organically grown farm produce, is best for a healthy balanced diet of protein, fat, carbohydrates, essential minerals and micronutients.
In this article, I will examine the foods that are higher up the scale in providing adequate balanced nutrition especially for the middle aged and elderly. I have listed my compilation of scientificly proven, anti-aging nutrient rich foods.
Anti-aging foods
These foods are selected as good examples in their dofferent categories. They are chosen by viture of their ability to reduce oxidative stress, improve the growth of good gut microbione, reduce the build up of arteriosclerosis in blood vessels or their antioxidant properties.
They all work together in synergy to reduce the negative signs of aging.
Fish , high protein, high omega-3
Mackerel
Salmon
Tuna
Sardines
Shell fish , Oysters
Fruits and Vegetables , High frbre, high antioxidant
Citrus , Oranges , Lemons
Tomatoes
Berries
Promegranate
Pineapple
Watermelon
Kiwi
Papaya
Soursop
Bananas
Mangos
Grapes
Spinach
Lettuce , Cabbage , Broccoli
Apricot
Grapes
Olives
Carrots
Peas , Brussel sprouts
Moringa
Avocados
Its important that all food types, despite their nutruent values, should be consumed in moderation. The total daily calorie consmption eventually affects weight gain or loss. You may have noticed the section on vegetables and fruits is the largest.
Spices , high antioxidant , anti-inflammatory
Turmeric
Peppers
Garlic
Broccoli
Nuts and Seeds, high protein, high in good cholesterol
Pumpkin seeds , flaxseed , melon seeds
Almonds
Peanut
Walnut
Sunflower seeds
Antioxidant, Beverages
Hibiscus flower
Green Tea
Coffee
Red wine, in moderation
Chocolate
Oils, low in bad Cholesteroal, no transfats
Olive oil
Sunflower oil
Red Palm oil
Coconut oil
Almond oil
It is best to avoid highly processed and preserved foods except when the fresh variety is unavailable.
High fiber Carbohydrate
Sweet potatoes
Oats
Brown Rice
Others , Nutrient-Rich foods
Eggs
Bone brooth
Chicken breasts
Beans
Yogurt, Kefir, Sour milk
Snails , Frogs legs , Pheasant
Mushrooms
Seaweed
Intermittent fasting
Remember to adequately hydrate.
This is by no means exhaustive. Please let's have a feedback and your suggestions of your local foods that you believe should be added to this list.
Thanks for being here and goodluck on your journey to optimal health and wellness. I hope you enjoyed reading this piece.
I invite you to check out more of my over a hundred health and beauty articles that may interest. Please use the search button at the top of the page. See you in the next one. Ciao. God-isLove.
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