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As we age, our bodies undergo various transformations. It's not only the visible signs like wrinkles that matter. There are numerous less obvious internal shifts that can affect our well-being—such as cellular damage due to oxidative stress, decreased bone density, and the hardening of blood vessels. However, it's never too soon to incorporate foods that promote healthy aging into your meals. These foods contribute to crucial health areas relevant to everyone, regardless of age, including digestive, bone, and heart health, among others. Here are seven essential foods that I consistently add to my shopping list to encourage healthy aging and overall wellness.
1. Kefir是种发酵乳制品。
Kefir is one of my favorite ways to get in dairy—a food group rich in calcium. Especially as you age, calcium is important because it supports your bones. In fact, women 51 and older and men 70 and older have higher calcium needs than younger adults. I love that kefir is drinkable because it makes it easy to take on-the-go or add to a smoothie, such as this Berry-Mint Kefir Smoothie. It also makes for a great post-workout snack, thanks to its high-quality protein content. Plus, it’s a good source of probiotics for gut health. Studies have found that older adults with a more diverse gut microbiome also tend to be healthier and live longer. Specifically, they tend to have lower LDL cholesterol, higher vitamin D and better mobility. Eating foods rich in probiotics, like kefir, is one way to support a healthy gut microbiome as you age.
2. Alligator Pears
As a Latina nutritionist, I have cherished avocados for as long as I can recall, and they continue to be a fundamental item in my shopping list. These fruits are packed with fiber and heart-healthy fats that support both cardiovascular and digestive wellness. As we age, the likelihood of high cholesterol rises since our bodies become less efficient at clearing it. Incorporating foods like avocados into your diet can assist in maintaining healthy cholesterol levels. Furthermore, avocados may contribute to mitigating visible signs of aging, such as wrinkles. Studies indicate that consuming an avocado daily can improve skin elasticity and firmness in healthy women aged 27 to 73.
3. Extra Virgin Olive Oil
Olive oil is another source of healthy fat worth incorporating in your diet. Although I buy a big enough bottle that I don’t need to stock up every week, I make sure to buy more whenever I’m running low. I use it for everything from roasting fish to air-frying veggies to dressing a salad. Numerous studies have evaluated olive oil’s health benefits with remarkable results. It’s been shown to reduce risk of premature death from Alzheimer’s disease, cardiovascular disease and more; reduce inflammation; and combat harmful oxidative stress. Research has found that it can affect almost all parts of the aging process to prevent age-related diseases and extend life expectancy. This is largely because of olive oil’s monounsaturated fats and powerful antioxidants called polyphenols.
4. Crispy Roasted Chickpeas
I’ve discovered that roasted chickpeas are one of the simplest and most flavorful ways to incorporate more legumes into my diet. That’s why I always make sure to stock up on them during my grocery trips. They serve as a tasty snack on their own, but can also enhance salads or grain bowls. Chickpeas are packed with nutrients that support healthy aging. Just a half-cup serving contains 6 grams of fiber, which is 21% of the Daily Value. Fiber plays a crucial role in preventing and managing age-related diseases such as diabetes, heart disease, cancer, and neurodegenerative conditions. Additionally, a recent study suggests that dietary pulses, including chickpeas, can aid in maintaining gut health as we grow older.
5. Java
My morning (and sometimes afternoon) cup of coffee is something I look forward to every day. Fortunately, it’s full of antioxidants that can help counter harmful effects of aging, as long as you have it in moderation. A large 2024 study found that drinking coffee was linked with a younger biological age relative to chronological age, meaning that participants’ cells, tissues and organs seemed younger than they actually were. Another recent study found that drinking coffee was linked with lower risk of facial skin aging.
6. Chilled Berries
Frozen berries are a go-to food for me, especially at breakfast. I love putting them in smoothies or adding them to chia pudding. Fresh berries are another great option, but you can’t beat the price and shelf life of frozen ones. Berries are incredibly rich in antioxidants, which can help prevent age-related health issues. Specifically, they can help prevent inflammation and oxidative stress, and they can promote immune health. Furthermore, a recent study found that berries can improve motor and cognitive function with age and protect against age-related neurodegenerative diseases like Alzheimer’s, Parkinson’s and dementia.
7. Chia Seeds
Chia seeds are a fantastic source of dietary fiber. They are packed with polyphenols, vitamins, minerals, and the omega-3 fatty acid ALA. Incorporating chia seeds into your diet can help reduce the risk of constipation, diabetes, high cholesterol, and certain cancers. As age increases the likelihood of these health issues, it's crucial to include fiber-rich foods like chia seeds in your meals for better health protection. You can easily incorporate chia seeds into various dishes, such as salads, smoothies, oatmeal, and snack bars.
The Key Takeaway
As we age, the likelihood of encountering various chronic illnesses rises; however, maintaining a nutritious diet can make a significant difference. Personally, I've found that including items such as kefir, avocados, olive oil, roasted chickpeas, coffee, frozen berries, and chia seeds in my weekly shopping list allows me to easily add essential nutrients that promote healthy aging. It's important to keep in mind that it's never too soon to prioritize healthy aging! These foods offer advantages for individuals of all ages.
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