Diet and Nutrition

Change your Lifestyle. Live the Natural Way

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Updated on September 21st, 2022

Change your Lifestyle to live with nature
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Nature Created us to be Healthy

Man is born in this world without anything, in birthday clothes. Nature has created everything for us to survive and live a healthy life. It has made the world very beautiful with all the flora and fauna, crops, clean air and sufficient water –  everything that human beings need for a healthy and happy living. In olden days people were enjoying unprocessed fresh food, clean air and water.  Their lifestyle was close to nature. Living the natural way made their bodies capable of curing themselves by providing it the right immunity against harmful organisms. 

Exposure to natural surroundings not only makes one  feel energetic but also improves his physical, emotional and spiritual wellbeing. The feel of fresh clean air, the chirping of birds and scenic beauty of natural life rejuvenates you.

Modern Technology has moved us away from nature

Today, we  are living in an artificial world and rarely find access to natural clean, hygienic and fresh air, food and water. Vast stretches of natural vegetation and lakes have been converted to concrete jungles. We have polluted everything without taking into account its’  side effects. Pesticides and chemicals used to enhance yield have resulted in compromising the nutritional value of food. Food has become processed and artificially flavoured. The promotion of pharmaceutical industry has made us dependent on drugs and supplements to make good the deficiencies in nutrition, which nature would normally otherwise provide. The life has become competitive, fast and materialistic resulting in high stress levels. The information revolution and our addiction to computers and cell phones has made the matter worse. All this is the reason for all our ill health and so called ‘Modern Day Life Style Diseases.

How can you make your lifestyle closest to nature.

Aim for Holistic Wellness

For holistic health, we must treat both mind and body. Scientific studies have established a connection between mind and body. All diseases are a result of multiple causes pertaining to mind and body. Therefore it is important to apply an approach to life which provides  for overall wellbeing of physical, mental and emotional health. A balanced diet, appropriate physical exercise and movement and natural measures to manage and control stress are important measures to live in a manner the nature wants us to live. The healthy lifestyle should be according to the laws of nature. Adhering to its principles will improve your immunity, resist disease and give you live a long, healthy and useful life.

Food is the most important medicine

Hippocrates said, “Let food be our medicine.”  Our body is a chemical processing factory, the raw material for it is food. Most of us aren’t getting the nutrients we need. A good diet is essential to  produce high quality of nutrients. Living with nature advocates balanced diet made from raw and unrefined foods life vegetable and fruits, sprouts, wholemeal bread and salads. Live naturally, eat plant based diet, eat more fresh fruits and vegetables. These will improve your digestion and give you all the energy you need.

Move and Exercise more

Mechanisation and automation have resulted in lack to movement and exercise. To exercise body and keep it toned, the techniques Lake yoga, breathing exercises, stretching weight training are Important. In olden days, people  used to get adequate exercise by doing their daily chores, walking, cycling and so on. Today, people have to take out dedicated time for necessary exercise and workout for the body needs.

Control your Mind

Manage stress Naturally. Stress is the by-product of modern day living. Some stress is good for you but  too much can cause anxiety and poor health. A mild stress is acceptable as it gives your necessary motivation and strength to accomplish your tasks, but in today’s competitive world, the heavy demands are placed on you which far exceed your resources and capability and is leading to early burn out. There are natural methods you can use to control your mind to help you in stress relief like meditating, deep breathing and yoga.

What you can do

1. Get back to the basics of living in harmony with nature

2. Buy Local ; Buy Organic

– Buy organic products grown locally and directly from source as far as possible. Wherever possible, grow your own vegetables and fruits. Always cook your own meals and avoid eating outside.

3. Be predominantly Vegetarian. 

—Remember, Humans are anatomically designed to be Vegetarians. Therefore try to be predominantly Vegetarian. Restrict the intake on non vegetarian food, if you can’t avoid it altogether.

4. Always stay Hydrated

—Make it a habit to drink at least 2 to 3 litres of water everyday.

5. Spend more time outdoors

—Look for natural ways to stay fit. Spend more time outdoors and opt for  walking and cycling, whenever going for short distances. Use the staircase over the lift. Park your vehicle at a distance from your destination and enjoy the scenery as you walk. Take out time to play your favourite sport. Play with your children outdoors. Make it a point to find time to stretch every day.

6. Embrace Naturopathy

—Embrace Naturopathy as it includes exercise like Yoga, breathing exercises, meditation, oil massages, sauna etc and host of other natural treatments which aid the body’s natural healing process while helping to release toxins from the body. It has no side effects.

—Make yoga, breathing exercises and meditation your daily habit. These natural approaches are designed to minimise stress and make you feel more peaceful.

—Include natural immune boosting foods, herbs and essential oils that help you protect your body from become sick.

—Avoid products made from chemicals and all the factory produced packaged and processed food, as far as possible. 

—Treat Yourself with Natural Body Massages.  These massages relax the muscles and helps in rejuvenating the body cells

7. Embrace Spirituality

–Studies have proved that spiritual people enjoy a better health and live longer. Such people are always calm, mentally strong and have a better immunity to cope up with illness and suffering

8. Stay in clean and pollution-free environment

—If you can help it, stay away from cities at a place which provides you clean and pollution-free environment. Improved living environment resulting from reduced toxin exposure, safer and green surroundings not only adds life to your years but also  adds years to your life.

9. For Self Care use herbal & natural products

For self care, use of artificial/chemical cosmetics, lotions, deodorants, lipstick, soaps etc can harm human skin and other parts of body. Use non-toxic cosmetics, herbal skin care products and toiletries. You may even use normal edible oil like coconut, olive or mustard oil in lieu of expensive lotions for personal care.

10. Internet Fasting

–In addition to occasional food fasting, periodically, switch off and detach from all your electronic devices for a while and take a break. This fasting will improve your performance.

11. Plant a tree every year

–The least we can do to repay to Mother Earth is to take a vow to plant at least on tree every year.

12. Implement Environment-Friendly Measures

–Use Solar energy extensively and green building concept to get natural lighting and air, where possible.
–Use Electric Vehicle, Car-Pool or Public Transport
–Always use Energy_Efficient appliances.
–Conserve Electricity by switching off lights and appliances when not in use.

Our Gains: Lasting Wellness at Lesser Cost

Thus, apart from keeping the planet green, natural living helps in improving health and wellness.  The healthy lifestyle should be according to the laws of nature. Adhering to its principles will improve your immunity, resist disease and give you live a long, healthy and useful life. As an additional benefit, natural living costs less than the alternatives provided by modern technology.

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You can reverse your age.

/ Leave a Comment / Diet and Nutrition, happiness and contentment, Health and Wellness, Know your real age, Living Natural Way, Real Age, Reverse your Age, Subjective Age / / , , , , ,

Updated on September 24th, 2022

View in Hindi हिंदी में देखें

What is your age? Whenever you talk about your age, you are referring to the chronological age which is the number of years you have lived since birth. But is it your actual or real age? Has your body aged as per your chronological age or is it younger or older than your age? Ask this question from a number of  people who do not know your exact age “How old do you think I am ?” The figure you get may be different from your chronological age.  People will estimate your age by your looks, health and your energy levels as perceived by them.      Now ask yourself as to how healthy and energetic you feel? Do you feel as energetic and healthy as you were when you were ten years younger or do you always feel tired and feel that the age has caught up with you?  Answer to these questions will give you a rough indication of your biological age (also known as physiological age or real age of your body). Putting it all together, if your looks, energy levels and state of your physical, emotional and mental health is better than that of an average person of your age, then your biological age is less than your chronological age. Lower Biological age is a good sign and a fact to be proud of.

Your chronological age which is just the number of years you have existed after your birth. It will continue to increase at a set rate with time. On the other hand, biological age is calculated on the basis of your physical, emotional and mental state. Biological age gives your real age or true age of your body. It is quite possible that an individual with a chronological age of 60 may have a biological age of 40 years and a person with chronological age of 40 years may have a biological age of  60.   

For healthy ageing and longevity, what is more important is your biological age or body age rather than your chronological age. In fact your biological age is more closely tied to the risk of age-related diseases than your chronological age.

While have no control over your chronological age, you can always take certain steps to reduce or reverse your Biological age. You can have a body of 30 years in a 50 yr old person. It is ideal to start the the process of checking and controlling your biological age while you are young but if you have missed the boat, the good news is that it is never too late. You can start at any age and reverse your biological age to the extent possible.

How do you determine your Biological age? There are several ways that you can determine your biological age, but none are absolutely definitive or accurate. However, these methods do give you a fair idea of your body age. 

Know your Biological Age

One such real age calculator  is Health Age Calculator which calculates your Biological Age taking your personal inputs on your heart health, medical, nutrition, psychological aspects and security. 

You can calculate your biological age by giving inputs in the calculator below starting from Personal aspects:

Know Your Real Age

The Biological or Real age that you get from the calculators may be lower or higher than your chronological age. If it is lower, it is a matter of satisfaction. If it is higher, it is a wake up call for you. The good part is that there are health factors that would reverse your biological age and give you years back on your average life expectancy.

Why do we Age?

You may not realize that your body actually replaces itself, cell by cell, every seven to fifteen years. The old cells die and new ones are formed through the process of division. 

The nucleus of every cell contains Chromosomes which have protective endings known as Telomeres. Every time that a cell divides, a small telomere part falls off from end of the chromosome resulting in shortening of Telomeres. Over a period of time, telomeres gradually get shorter and shorter. This is what causes ageing and increasing of Biological age.

How can you reduce your Biological age?

Fortunately, there are certain life style and environmental changes through which we can lengthen our telomeres and reverse our Biological age.

To reduce your biological age, you need to address all the factors affecting the biological age.

Primarily there are three sets of factors which determine your biological age. These are genes, Life style and Environment. You inherit your genes, so you have no control over them. It is estimated that your genes contribute to nearly 30% towards your ageing. The balance 70% is controlled by your Life style, habits and environmental factors. Therefore it is important to control this 70% if you want to reverse your biological age.

Working Out/Exercise

To negate the effects of ageing and reversing the trend, physical exercise and workout is the most important factor.

–New research has confirmed the power of lifelong exercise in keeping our muscles healthy at all ages.

-Exercise speeds up your metabolism and help you lose weight.

-It helps in building muscle and bone mass.

-It improves both heart and lung function and increases your energy levels.

-It helps preventing diseases and illness.

-It has a positive impact on stress levels by boosting the level of endorphins in your body.

-It improves your brain health and reduces the risk of cognitive decline.

-It gives you relaxation and improves the quality of your sleep.

-Exercise not only makes you feel younger and improves overall health and longevity. 

How Much of Exercise must be undertaken would depend on one’s age, physical state and capacity. If you have not exercised at all for a long period of time, it is recommended to consult a physician before undertaking and deciding any exercise routine.

Aerobic activity is  moderate intensity exercise such as walking or jogging, swimming or cycling may be undertaken to get the heart pumping. These exercises build up endurance, improve lung and heart health, stamina and  benefit the circulatory system. 

Strength training must be undertaken to help build muscle and bone density. It would also improve the functional fitness. Older adults should start with the exercises using their own bodyweight like Squats, Push-ups, Step-ups etc and build up on it subsequently.

Stretching keeps the body mobile and flexible and helps in continuing doing everyday tasks with ease. Yoga is a very safe and useful stretching exercise which is ideal for fifty plus.

Duration. For all 50 plus, at least 150 minutes of aerobic activity, strength training and stretching exercises every week is recommended.  They may alternate between aerobic and strength exercises, working up to at least 30 minutes of exercise, five days each week.

Nutrition

-Nutrition is another important factor to control and reverse ageing process.

-Nutrition is crucial for the body. Ensure that at Fifty plus, you consume more Proteins, Vitamin B12, B6, Calcium, Folate and Vitamin D to slow muscle loss, keeping the bones strong and to slow cognitive decline.

 -Pack as much nutrition into each meal as possible by concentrating on the foods rich in Essential Vitamins and  Minerals. 

-A Wholesome Breakfast can be a good way to start the day to get the essential vitamins and minerals and required amount of fibre. As a fifty plus, never miss your Breakfast.

-Consume foods rich in Omega 3 fatty acids. Omega 3s are important for reducing inflammation wherever it comes up.

-Essential fats are also for hormone production. Healthy fat source could include avocado, olive oil, peanut butter or fish oils. 

-Aim for five servings of fruits & vegetables each day. These are packed with important nutrients to help you stay healthy.

-Include adequate quantity of fibre in your diet and always stay hydrated.

-Include Super Foods  in your diet which can give you better nutrition with less calories.

–Intermittent fasting and reducing the caloric intake by 20 to 30% while maintaining intake of essential nutrients, is confirmed to be a sure means to extend life span. 

Emotional State and stress levels

-Some stress is unavoidable and makes us keep going. However, excessive stress places strain on our immune system, interferes with our hormones and slows our metabolic rate.

-Learn techniques for stress reduction and management, such as yoga, meditation or deep breathing. Develop a  positive mindset. A positive mindset can have a beneficial effect on your longevity.

-Most people feel younger or older than they really are – and this ‘subjective age’ has a big effect on their physical and mental health. so never say ‘I am ageing’

Modify you Habits/Improve your Environment

If you smoke, quit smoking immediately.

If you drink, cut down to one drink  a day.

Practice a good sleep routine by turning off all lights & screens and getting in bed 30 min before sleep time. Sleep at least 7 to 8 hrs every day.

Maintain a good balance between work and hobbies/pastimes.

Always stay calm and manage your stress through meditation and deep breathing.

Always think positive as positive mindset improves longevity.

Maintain a good relationships with your family, friends and near and dear ones.

Move more. Exercise through activities you enjoy.

Get regular medical check ups.

Try and achieve ideal weight. Always watch what you eat.

Build social connections.

Always learn something new to keep your brain healthy.

Guard against all type of pollution including radiation pollution from mobiles, TVs, computers etc.

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ARE YOU HAVING A WHOLESOME BREAKFAST?

/ Leave a Comment / breakfast and intermittant fasting, Diet and Nutrition, Health and Wellness / / , , , , , ,

Updated on February 23rd, 2023

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Are you having  a wholesome breakfast everyday?

Or is your response one of the following ?:

-I am too busy in the morning to waste my precious time  on breakfast.

-I am avoiding breakfast as I want to cut down on my weight.

-I don’t feel hungry early in the morning.

-Breakfast makes me sluggish in  the morning.

People differ in their view on the importance of Breakfast. However, there is enough evidence to prove that Breakfast is the most important meal of the day which breaks your fast after nearly 12 hour of abstinence. It is important as it gives you the required energy to see you through the day.

Benefits of having Breakfast.

Eating Breakfast helps restore Glycogen and stabilizes levels of insulin to make you feel full, active and in good mood.

A timely Breakfast strengthens your metabolism and encourages your body to burn more calories throughout the day. This helps in controlling your weight.

A study shows that a wholesome breakfast keeps you fuller longer, preventing you from the need of having snacks.

Breakfast foods are a good source of calcium, iron, B group vitamins, proteins and fiber. The research shows that if these are missed at Breakfast, they are less likely to be compensated for later in the day.

According to a study, having Breakfast has both physical and mental benefits. Breakfast has a positive effect on cortisol, the primary ‘stress hormones’.  It keeps you in good mood and active through out the day.

Eating breakfast leads to better cognitive performance throughout the day, which means you’re better able to concentrate. It also improves your memory

In two groups who consumed same number of calories per day but distributed them differently, the group which consumed more calories in the morning lost an average of 17.8 pounds over three months, while those who ate less in the morning and more later in the day lost just 7.3 pounds on an average.

Breakfast: The Most Neglected Meal

Breakfast is the most neglected meal as at the start of the day, one is generally short of time and Breakfast becomes the first casualty.

The time and effort devoted to your Breakfast is the time well spent and will compensate you at the end of the day with additional energy and feeling of well being.

If you do not have Breakfast in the morning, it is quite likely that after getting busy at work you may altogether miss it.

Effects of skipping Breakfast

There are a good number of studies that show both pros and cons of eating breakfast or skipping it. However, it is seen that skipping Breakfast has more negative effects than adverse effects (if any) of having it.

I have personally tried both options ie; having breakfast and skipping it. I found that having breakfast made me more full, satisfied and energetic. Skipping breakfast made me have more snacks and beverages like tea, coffee and pre-packed juices to make up for the lack of energy. I have been regularly having a nutritious Breakfast for over 20 years and have always felt good. My weight also is under control.

Skipping Breakfast can make you more susceptible to weight gain and increase you risk for heart disease, obesity, high blood pressure, high cholesterol and diabetes.

A research has shown that those who skipped Breakfast were much more likely to experience a heart attack or die of heart diseases.

Another has concluded that people who did not eat Breakfast had a higher risk of developing diabetes than those who had regular Breakfast.

According to some studies, only in extreme cases, if you are overweight or obese the reduction of breakfast calories may help the body in using up the fat stores for energy.

Timings for Breakfast.

Ideally, Breakfast should be eaten within two hours of  waking up. If you had a late dinner the previous night or you are following intermittent fasting, you may make adjustments but have you must have your Breakfast not later than 10 am.

Breakfast & Intermittent Fasting

Skipping Breakfast has become a common option for people for people following intermittent fasting. People tend to find it easier because generally, it’s the meal commonly taken at a time of hurry. If you have to choose between breakfast or dinner when following intermittent fasting, it is recommended that you to skip dinner but have a wholesome Breakfast.

Calories to consume during Breakfast.

“Eat breakfast like a king, lunch like a prince and dinner like a pauper” – Still holds true.

An active male needs to consume between 2000 to 2800 calories a day depending upon the activity level

We should all be aiming to consume around 20-35% of our daily energy intake at Breakfast. This would amount to nearly 300 to 700 calories in the Breakfast.

The calories consumed during Breakfast can be easily expended during the course of activities in the day.

Essential Nutrients Required in Breakfast. 

Proteins.   Eggs, Greek Yogurt, Nuts & Seeds, Beans, Quinoa

Fats.  Avocado, Nuts & Seeds, Olive oil, Fish

Complex Carbohydrates.  Oatmeal, Multigrain cereals/Bread, Sweet Potatoes, Quinoa

Fiber.   Whole grains, Fruits and Vegetables.

Essential Vitamins & Minerals. (Calcium, Iron, folate, vitamin B12). All Fruits, Nuts and Seeds, Low fat Diary products, Vegetables, Salmon

A Typical Breakfast Meal

To make your Breakfast a wholesome one, include the following three groups:

Fruits. You may take any fruits as much as you like. Give priority to local grown fresh seasonal fruits and fruits with low glycemic index. Fruits keep you full till longer due to high fiber and water contents while providing you with essential vitamins and minerals.

Complex Carbohydrates.  Take oatmeal or Quinoa fortified with nuts and seeds to provide adequate fiber to keep you full for long.

Proteins & Fats.  Include Eggs, Greek Yogurt (sprinkled with ground Flaxseeds), Sprouts and cottage cheese for a balanced breakfast. A slice of whole grain bread with butter with almond or peanut butter may be taken.

This grouping would help in getting nutrition dense Breakfast which would meet your energy requirements and provide you with essential vitamins and minerals.

Other Healthy Breakfast Options

Oats is one of the best super foods which you must include in Breakfast as it helps lower cholesterol and is also rich in omega-3 fatty acids, folate, and potassium.

Greek Yogurt, a type of yogurt that has been strained to remove the whey, giving it a characteristically thick consistency. It is a healthy super food loaded with calcium and plenty of protein—nearly twice as much as regular yogurt. It is possible to prepare Greek Yogurt at home. Internet gives you a number of recipes for preparing Greek Yogurt at home.

Eggs are now considered as a healthy source of protein and nutrients like vitamin D. Research has shown that the cholesterol in our food has less of an impact on blood cholesterol than previously thought. People who took eggs felt more satisfied and took in fewer calories during the rest of the day.

Cereals  provide you with the necessary fiber, but be careful about choosing your Cereals as they may contain more sugar than fiber. Look out for whole-grain or bran cereals, with lots of fibre and other essential nutrients.

Sprinkling ground flaxseed into a smoothie or bowl of cereal will add essential omega-3 fatty acids. Just two tablespoons contains more than 100% of your recommended daily intake for these heart-healthy fats.

Whole wheat and other whole grains—whether they’re found in bread, toast, or in any other form—contain more fiber and nutrients than their white, refined counterparts.

Chia seeds are extremely nutritious. They’re also one of the best sources of fiber. In fact, one ounce (28 grams) of chia seeds provide nearly 11 grams of fiber per serving.

Nuts

Nuts are a  great addition to breakfast because they are tasty, satisfying, nutritious, filling and help prevent weight gain. All types of nuts are also high in magnesium, potassium and heart-healthy monounsaturated fat.

Cottage cheese is a rich breakfast food. It’s high in protein, which increases metabolism and is as filling and satisfying as eggs.

Topping Greek yogurt, cottage cheese or oatmeal with 2 tablespoons of chopped nuts provides crunch and flavor, while increasing your breakfast’s nutritional value.

Green tea may be especially helpful against diabetes and reduces blood sugar and insulin levels.  It also contains an antioxidant which may protect the brain, nervous system and heart from damage.

Fruits are a delicious part of a nourishing breakfast. All types of fruit contain vitamins, potassium, fiber and are relatively low in calories. Fruit are also very filling, due to its high fiber and water content.

Pair fruit with eggs, cheese, cottage cheese or Greek yogurt for a well-balanced breakfast that will sustain you for hours.

To sum it up all,  have a good source of protein like eggs, cottage cheese or Greek yogurt, plus a high-fiber whole grain like whole wheat bread, shredded wheat cereal or oatmeal, Dairy foods like milk or yogurt to provide the extra calcium that you need for strong bones, some healthy Fats and a serving of fruit at breakfast for extra vitamins and nutrients to boost your immune system

For Indians, who are predominantly vegetarians, the healthy breakfast options may include Oats Poha, Multigrain Parathas, Vegetable Dalia, Channa Dal or Moong Dal Chilla, Idly Sambar, Cottage Cheese and Home made Yogurt.

Healthy Nutritious & Easy Recipes for Wholesome Breakfast

Breakfast Considerations for Older Adults

Older adults may have a difficult time consuming adequate nutrition due to decreased absorption efficiency. Therefore, seniors are at an increased risk for malnutrition. Soft and easy-to-prepare breakfast foods are good for seniors. Eggs, oatmeal, soft fresh fruits, fresh fruit and smoothies are ideal.

There are some quick, easy and healthy ideas for seniors for ensuring nutritious Breakfast.

Foods to Avoid in Breakfast

Processed Juices including the 100% variety. Have fresh fruits in lieu.

Tea or Coffee immediately after the Breakfast. Preferably take a green tea after a gap

White Sugar in all forms.

All types of deep fried food.

White Bread. Choose the whole grain variant instead.

Flavoured Yogurt. Have plain unsweetened instead

Processed low-fiber ready to eat high sugar Breakfast Cereals.

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NUTRITION FOR 50 PLUS

/ Leave a Comment / Diet and Nutrition, Health and Wellness, Importance of superfoods, Life after 60 / / , , , , , , , ,

Updated on September 24th, 2022

View in Hindi हिंदी में देखें

On his 60th Birthday, Antony looked no more than 45 yrs old. When people asked him,  “What is the secret of your health and good looks?” He remarked “ I have been keeping a strict watch on my diet. I have always had home cooked food to ensure that I get all essential nutrients appropriate to my age. I do’t remember when I last visited my doctor.” This is a good example of how a good diet and nutrition can add years to your age. If diet and nutrition  is neglected, the reverse is also true.

There is a very strong relationship between nutrition and healthy ageing. To age well and stay healthy and strong, you need to understand this relationship. As you age, many changes  take place in your muscles, bones, digestive system and all our internal organs. While these changes are out of your control, but your diet and nutrition which can influence these body systems and organs, is well within your control.

The daily calorie needs for men over the age of 50 are approximately:

–2,000 calories if not active.

–2,200 to 2,400 calories if moderately active.

–2,400 to 2,800 calories if regularly active.

While on one hand, you need less calories due to a sedentary life style, on the other, your requirement of nutrition goes up. Therefore, it becomes important to match your reducing food intake(caloric requirement) with the increasing nutritional requirements as you age.

What all 50 Plus need to Ensure

It is essential that all seniors pack as much nutrition into each meal as possible by concentrating on the foods rich in Essential Vitamins and  Minerals. It is important that you always consume nutrition dense meals within the limits of your calories.

You need more Proteins, Vitamin B12, B6, Calcium, Folate and Vitamin D to slow muscle loss, keep the bones strong and to slow cognitive decline. Even mild deficiency of Vitamin B12 can put older adults at risk for dementia.

A Wholesome Breakfast can be a good way to start the day to get the essential vitamins and minerals and required amount of fibre. As a fifty plus, never miss your Breakfast. Also make Breakfast the most important meal of the day.

Increase intake of potassium while reducing intake of sodium to lower risk of high blood pressure. Select and prepare foods with little or no added salt.

Consume foods rich in Omega 3 fatty acids. Omega 3s are important for reducing inflammation wherever it comes up.

Most of the fats you eat must be polyunsaturated fats and monounsaturated fats. This will help to reduce cholesterol levels and protect your heart.

Take care to consume wholesome foods which include fruits, vegetables, lean proteins, whole grains and healthy plant-based fats. This will provide  you with essential vitamins and minerals and will reduce the risk of many diseases.  

Aim for five servings of fruits & vegetables each day. These are packed with important nutrients to help you stay healthy. Have a mixture of different coloured fruits and vegetables each day

Fiber and Water are other two nutrients which the 50 plus need in adequate quantity in diet.  Always stay hydrated to avoid tiredness, dizziness and constipation. Fiber helps lower your risk for heart disease and prevents type 2 diabetes.

Absorb some sunlight. Our bodies use sunshine to make Vitamin D. Vitamin D can increase serotonin levels among other benefits. Aim for half an hour of the sun exposure at least twice a week.

Add probiotics to your diet to improve your gut health. Yogurt and other fermented foods are a good source of probiotics. indian Dosa, Idli and Dhokla are a good example of cereal based fermented food.

Do not consume foods high in ‘empty calories’ like sweets and unhealthy snacks.

It is always better to get the nutrients you need from food, rather than the pill. It is because nutrient-dense food contains fibre and other things that are good for you. Supplements, if needed, must be taken only on medical advice. Remember that excess of vitamins and minerals taken through supplements can be toxic to the body.

It is important to know which are the essential Vitamins and Minerals and their sources. To make your meals nutrition-dense, we need to include ‘Super Foods’  which can give you better nutrition with less calories.

Essential Vitamins

There are 13 essential vitamins that our body needs. They are Vitamin A, B (Group of 8), C, D, E and K. These Vitamins are absorbed by the body out of the food we eat.  If we are eating a balanced diet, the body gets adequate quantity of these vitamins. Assuming that we do not have any disease or abnormality which prevents us from absorbing these vitamins, there should be no need for taking any supplements.

Click Here to see all Essential Vitamins

Essential Minerals

Unlike the 13 vitamins, there are 60 minerals required by the body to keep it going. However, only 17 are mentioned by researchers as the most important ones to keep the body working. The minerals can also be categorized into two groups: macronutrients and trace minerals. Macronutrients are required in huge quantity whereas the trace minerals as required in small quantity by the body. 

Click Here to see all Essential Minerals

 

Super Foods

There are certain foods which have exceptional benefits are termed as Super These foods are ‘Nutrient-Dense’ as they contain high level of much needed vitamins and minerals. They are also a source of antioxidants which shield our body from cell damage and diseases. To package the necessary nutrition in limited calories, individuals who are 50 plus need to consume these nutrient-dense super foods to make good their nutrition requirement. There is a long list of such foods that have been added all over the world. Most of the Superfoods come from the plant kingdom. Always consume Super Foods which are grown locally in your region over the others that are hyped and exported.

 Oats 

An oatmeal is high in fiber, antioxidants & has plenty of other nutrients. Oats help reduces your cholesterol levels, aid in digestion and even improves metabolism. Oats are also a good source of iron, calcium, and thiamin.

Eggs

One egg has six grams of protein, 70 calories, and loads of healthy vitamins and minerals. Eggs are a great source of Omega 3 fatty acid, proteins and vitamin D. Eggs are considered safe in spite of their cholesterol contents as research has shown that cholesterol in our food has less impact on our blood cholesterol than previously thought.

Broccoli

It is packed with vitamins, minerals, disease-fighting compounds, and the fiber essential in any diet. Broccoli stands out for its exceptionally high levels of vitamin C and folate (which can reduce risk of heart disease, certain cancers, and stroke)

Fish and seafood

All fish are excellent sources of lean protein and iodine.It is very rich in omega-3 fatty acids. The bottom line is that they are essential to your diet, meaning your body cannot produce them so they must be obtained from foods you eat. Fish has long been considered “brain food,” and reduces the risk of Alzheimer’s disease and dementia.

Nuts and Seeds.

Nuts and Seeds are full of proteins, minerals, vitamins, fiber, healthy fats and antioxidants which are vital for the body. They are also a source of folate, calcium, zinc, potassium, manganese. These are:

  • Nuts. Walnuts, Almonds, Cashews, Macadamia nuts, Pistachios, Hazel nuts & Pine nuts.
  • Seeds. Pumpkin seeds, Sunflower seeds, Hemp seeds, Chia seeds & Flax seeds.

Peanuts. 

It belongs to the family of legumes but is treated more as a nut. The peanut is one of the most inexpensive healthy foods you can buy. Peanuts provide loads of protein, fiber, and heart-healthy fats.

Sweet Potatoes

Sweet potatoes are loaded with antioxidants like beta-carotene, which improves your eyes and vision health. They’re also a great source of fiber and rich in potassium, vitamin C, and vitamin E, which helps your body fight off oxidative damage.

Kale

This rough and tough green beats out all the rest in terms of nutrition, providing more antioxidants than most other fruits and veggies. It’s also a fantastic source of fiber, calcium, and iron. 

Avocados

Avocado is loaded with the healthy fats essential for life. They also contain magnesium, which helps regulate blood pressure and blood sugar.

Avocade

Brown Rice

Brown rice is among the healthiest (and cheapest) superfoods you can buy. It is rich in fiber and may reduce your risk of heart disease, stroke, and other chronic diseases.  People who eat brown rice instead of white may help lower their risk for type 2 diabetes.

Quinoa

Quinoa is one of the only grains or seeds that provides all nine essential amino acids our bodies can’t produce themselves. And it has much as eight grams of proteins per one-cup serving.

Greek Yogurt

Greek Yogurt is thicker, creamier variety of regular Yogurt.A great source of protein and calcium. Yogurt contains live cultures commonly known as probiotics. These are the “good bacteria” that keep your digestive system healthy and working smoothly and fight off harmful bacteria, boosting the immune system.

Cabbage

Cabbage is rich in vitamin C and K. It is a good source of potassium and detoxifying compounds that help fight potential diseases, too.

Spinach

It has antioxidants, anti-inflammatories, and vitamins that promote vision and bone health. One cup of the spinach packs up to 12 percent of the recommended daily dose of calcium and enough vitamin K to help prevent bone loss .

Berries

  • Strawberries. Strawberries are a sweet source of disease-fighting antioxidants. It is rich in fiber and it has more vitamin C than an orange.
  • Blueberries. Recent research suggests that blueberries are rich in nutrients that help to fight chronic diseases. They are nutritional superstars, filled with fiber, vitamin C, and cancer-fighting compounds.
  • Goji berries. Goji berries contain a lot of vitamin C and are rich in plant-based antioxidants and compounds.
  • Cranberries Cranberries have a number of health benefits and disease-fighting powers. These help fight inflammation, reduce the risk of heart disease, improve oral health, help prevent ulcers and may even inhibit the growth of some human cancer cells

Beans and Legumes.

These are rich source of proteins, fiber, iron  and vitamin B. They help in reducing cholesterol and blood sugar levels and increasing healthy gut bacteria. These contain folate, manganese and thiamine.  These are:

Green Tea

It is an antioxidant which has been used as a natural remedy for everything from cancer to heart disease. It contains a phytochemical that slows irregular cell growth, which could potentially help prevent the growth of some cancers.

Cacao/Cocoa Powder

Like chocolate, cacao powder contains flavonoids, which are known to help lower blood pressure and improve blood flow to the brain and heart. With fewer than 15 calories per tablespoon and containing almost no fat, cacao provides a strong chocolate flavor without the guilt. 

 Herbs and Spices

  • Garlic. It  contains vitamins C and B6, manganese, selenium and other antioxidants.It is used to treat anything from high blood pressure and heart disease to certain types of cancer.
  • Ginger. Health benefits include relieving nausea, loss of appetite, motion sickness, and pain.
  • Turmeric  It contains curcumin, a substance with powerful anti-inflammatoryand antioxidant properties.  It is also an excellent source of fiber, vitamin B6, potassium, vitamin C, and magnesium.

 

Citrus fruits.

Oranges, lemons, limes, pineapple, tangerine and grapefruit are all rich in fiber and vitamin C, as well as the bioflavonoids that boost the immune system and aid in tissue growth and repair.

Other Lesser Known Superfoods

As there is no strict definition of Superfoods, there are a number of other foods which are termed as superfoods due to their high nutrition contents. If these superfoods are locally grown in your region, prioritise them over the others. These are listed below:

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