It is inevitable. As you grow older, your body is affected. In your 70s, your bones and bladder may become weaker, your cardiovascular system may become stiffer, and your heart may not be sharpened. These situations, and other potential problems, are a normal part of the aging process. This doesn’t necessarily mean dealing with everything, but it’s important to stay healthy as you get older.
Staying active and observing your diet is a beneficial way to promote good health until your 70s. Lauren Manaker, MS, RDN, LDN, CLEC, CPTAuthor of First Mom’s Pregnancy Cookbook, 7 Ingredients Healthy Pregnancy CookbookWhen Increase male fertilityHelps deciphers the best food to eat when you’re in your 70s.. For more information, check out the worst foods to eat to live up to 100, Science says.
“For people in their 70s, getting enough vitamin C can be incredibly beneficial,” says Manaker. “Data show that among patients aged 75 and over who were admitted to the geriatric ward, those with low vitamin C levels were weaker than those with adequate levels of this important nutrient.”
Manaker continues to share that other data show a positive association between both dietary and circulatory vitamin C levels and skeletal muscle mass measurements in middle-aged and older men and women. I am.according to Nutrition JournalStudies show that dietary intake of vitamin C may play an important role in reducing age-related muscle loss.
That said, watermelon is a natural source of vitamin C and is the perfect food for people over the age of 70 to enjoy.
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Broccoli is an excellent source of nutrition with more vitamin C and is suitable for addition to the diet.
Calcium and collagen contained in broccoli work together to make strong bones. Vitamin K in broccoli helps blood clots.
Broccoli also has digestive and anti-inflammatory properties. The fiber of this bushy green vegetable can help regularity, prevent constipation and maintain a healthy digestive tract.
In addition, in a study published in the Journal of Preventive Nutrition and Food Science, scientists conclude that broccoli can help inflammation, and the antioxidant effect of broccoli sulforaphane on helping reduce inflammation markers in laboratory tests. I found.
“Eating walnuts can be one of the best foods for people in their 70s,” says Manaker.
Healthy participants aged 63-79 years who ate about 1/2 cup of walnuts daily had lower LDL (bad) cholesterol levels in two years, according to data published in Circulation. Studies have also shown that daily consumption of walnuts reduces the total number of LDL particles by 4.3% and the number of 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 Manaker. “Changes in LDL cholesterol between groups of walnuts differed by gender. Men had a 7.9% reduction in LDL cholesterol and women had a 2.6% reduction.”
Manaker also adds that walnuts are an excellent source of plant-based omega-3α-linolenic acid. It is an essential compound for digestion, absorption and energy production. Walnuts also contain plant-based proteins, fiber, antioxidants, and many micronutrients that support a variety of factors in our health.
“Walnuts can be enjoyed as a plant-based taco stuffing, oatmeal topping, or just alone,” she says.
“Pomegranate juice antioxidants help fight free radicals, which are unstable molecules that can damage our body over time,” says Manaker. “As we grow older, free radicals can be even more of a concern. Feeding ourselves with healthy foods, drinks and antioxidants is your best attack and defense all year round. . “
If you’re looking for a particular brand of juice, Manaker recommends POM Wonderful 100% Pomegranate Juice. There are 700 milligrams of polyphenol antioxidants for every 8 ounces of serving.
“People in their 70s should emphasize including them in their healthy diet,” she says.
Other factors that can cause more free radicals include stress and environmental pollutants. It is important to try to free yourself from these situations in order to maintain your physical condition.
Kayla Garitano
Kayla Garritano is Eat This, Not That! I’m a staff writer. She graduated from Hofstra University with a major in journalism and two minors in marketing and creative writing.read more
