no escape; As you get older, Your body is affected. When you reach your seventies, you will have bones Your bladder may weaken Cardiovascular system It can harden, and your The mind may not remain sharp. These situations, as well as other potential problems, are a normal part of aging process. This does not necessarily mean that you will handle everything, however, it is important that you stay healthy as you get older.
stay activeBeside Watch your dietThey are useful ways to ensure you are in good health in your 70s. Lauren MunkerMS, RDN, LDN, CLEC, CPTauthor First time cookbook for momsAnd the The Seven Ingredient Cookbook for a Healthy PregnancyAnd the Male fertility nutritionhElps deciphers the best foods for you to eat when you’re in your 70s. For more information, check out Science says the worst food you can eat to live to 100 years old.
“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 that shows a positive association between both diet and circulation Vitamin C With skeletal muscle mass measurements 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 it Age-related muscle loss.
With that being said, the manger says so watermelon It is a natural source of Vitamin C, making it a great food for those over the age of 70 to enjoy.
Broccoli It 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 contains 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.
Moreover, in a research published in the journal Preventive nutrition and food scienceScientists discovered that the antioxidant effect of sulforaphane in broccoli helped reduce inflammatory markers in laboratory tests, and concluded that broccoli could help with inflammation.
“Eating walnuts can be one of the best foods for people in their 70s,” Manaker says.
According to the data published in Rotation, healthy participants aged 63 to 79 who ate roughly half a cup of walnuts each day had lower levels of LDL (the “bad”) cholesterol at the age of two. 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 the concentration and composition of LDL particles are associated with a Reduced risk of cardiovascular disease“,” says Manker. “The changes of LDL cholesterol differed among the nut group by gender; LDL cholesterol was decreased in men by 7.9% and in women by 2.6%.”
Manker adds that too Walnuts They are an excellent source of plant-based omega-3 alpha-linolenic acids – an important compound 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.”
Manaker suggests if you are looking for a specific type of juice Boom Wonderful Pomegranate 100% 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