Refine your Life after Fifty Super Foods

Updated on October 15th, 2020

Super Foods

There are certain foods termed as Super Foods which are ‘Nutrient-Dense’ as they contain high level of much needed vitamins and minerals. They can also be 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. These Super Foods are:

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)

Salmon

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. This is just one more reason wild salmon is one of the best foods around.

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. Eating fresh, avocados gives the body a healthy dose of these monounsaturated fats.

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. It is full of protein and probiotics. It fills the belly, improves digestion, and improves 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. Itcontains 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.

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. These are listed below: