no escape; As you age, your body is affected. When you reach your 70s, your bones and bladder may weaken, your cardiovascular system may stiffen, and your mind may not remain sharp. These situations, as well as other potential problems, are a normal part of the aging process. This does not necessarily mean that you will handle everything, however, it is important that you stay healthy as you get older.
Staying active, as well as watching your diet, are helpful ways to ensure you’re promoting good health in your 70s. Lauren Munker, MS, RDN, LDN, CLEC, CPTauthor Mom’s First Time Cookbook, The 7 Ingredient Healthy CookbookAnd the Male fertility nutritionhElps deciphers the best foods for you to eat when you’re in your 70s. For more information, check out the worst foods to eat to live to 100, says science.
“For people who are in their 70s, getting enough vitamin C can be very beneficial,” Maniker says. “The data show that among patients at least 75 years old who were admitted to the geriatric unit, those with low levels of vitamin C were weaker than those with adequate levels of this key nutrient.”
Manaker continues to share that other data showing a positive association between both dietary and circulating vitamin C levels with measures of skeletal muscle mass in middle-aged and older men and women. according to Nutrition JournalStudies show that dietary vitamin C intake may play an important role in reducing age-related muscle loss.
With that said, Manker says watermelon is a natural source of vitamin C, which makes it a great food for those over 70 to enjoy.
Broccoli is a great source of nutrients, including more vitamin C, which makes it a good addition to your diet.
The calcium and collagen in broccoli work together to give you strong bones. Vitamin K in broccoli helps in blood clotting.
Broccoli also has some digestive and anti-inflammatory powers. The dietary fiber in this dense vegetable can help with regularity, prevent constipation, and keep your digestive system healthy.
Furthermore, in research published in the Journal of Preventive Nutrition and Food Science, scientists discovered that the antioxidant effect of sulforaphane in broccoli helps reduce inflammatory markers in laboratory tests, and conclude that broccoli can help with inflammation.
“Eating walnuts can be one of the best foods for people in their 70s,” Manaker says.
According to data published in Circulation, healthy participants aged 63 to 79 who ate roughly half a cup of walnuts each day had lower levels of LDL (bad) cholesterol at two years. The research also showed that daily consumption of walnuts reduced the number of total LDL particles by 4.3% and small LDL particles by 6.1%.
“These changes in LDL particle concentration and composition are associated with a reduced risk of cardiovascular disease,” Maniker says. Changes in LDL cholesterol among the nut group differed by gender; in men, LDL cholesterol was reduced by 7.9% and in women by 2.6%.
Manker also adds that walnuts are an excellent source of plant-based omega-3 alpha-linolenic acids — a compound important for digestion, absorption, and energy creation. Walnuts also contain plant proteins, fiber, antioxidants and lots of micronutrients that support various factors of our health.
“Walnuts can be enjoyed as a vegan taco filling, on top of oatmeal, or simply on their own,” she says.
“The antioxidants in pomegranate juice help fight free radicals, which are unstable molecules that can cause damage to our bodies over time,” says Manker. “Free radicals can be more of a concern as we age. Providing yourself with healthy foods, drinks, and antioxidants is your best attack and defense all year long.”
If you’re looking for a specific type of juice, Manaker suggests POM Wonderful 100% Pomegranate Juice. There are 700 milligrams of polyphenol antioxidants in every 8-ounce serving.
“People in their 70s should make sure to include it in their healthy diet,” she says.
Other factors that can cause more free radicals include things like stress and environmental pollutants. It is important that you try to get rid of these situations to maintain the condition of your body.
Kayla Garitano is a writer on the dining team, Not That! She graduated from Hofstra University, majoring in journalism and majoring in marketing and creative writing. Read more
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