Even with the call of some many tempting foods out there, eating healthy is something we should all do at every age. It’s okay to treat ourselves on occasion, but maintaining a consistently healthy diet is crucial so we can prevent health-related issues down the road. It goes without saying that food is ultimately what keeps you strong, healthy, and performing at your best. But what you ate in your twenties might not be what your body needs as you hit your thirties, forties, and fifties. From hormonal changes to bone density, things change from one decade to the next. Nutritionist Marcy Dorsey recommends eating a well-rounded diet with foods from a variety of food groups, including fruits and vegetables, complex carbohydrates, protein and healthy fats can bridge the gap. Follow these guidelines throughout your life to be as healthy as possible at every age.
For today we’re show casing some nutrient-dense foods, meaning they’re rich in actual nutrients and not full of empty calories, that span the ages.
1. Salmon
Salmon is a fatty fish that contains the large amount of DHA and omega-3s fatty acids, which are optimal for the function of your body and brain health They are linked directly to your overall well-being and lowering the risk of serious diseases. Low levels of DHA have been linked to Alzheimer’s disease, but get enough of it, and you may improve your memory and ability to learn new things. If you don’t eat or like fish, algae, walnuts, flaxseed, and chia seeds are also good sources of DHA.
2. Garlic
It might make your breath stink, but it’s so good for you! Embrace it! Garlic is jam-packed with vitamins C, B1, and B6, calcium, potassium, copper, manganese, and selenium. It also helps to lower blood pressure and bad (LDL) cholesterol.
3. Potatoes/Sweet Potatoes
Don’t be afraid of carbs, and don’t let anyone tell you differently – embrace the potatoes! A single potato is packed with potassium, magnesium, iron, copper, and manganese. It also contains vitamin C and B vitamins. There are even actual accounts of people living on nothing for potatoes for a long time, proving that their health benefits are real. Sweet potatoes have plenty of beta carotene, which your body turns into vitamin A. This vitamin is key for healthy eyesight and skin. It also keeps your immune system strong. For an extra boost, choose a purple variety. The compounds that give it a bright color may slow down age-related changes in your brain.
4. Blueberries
While blueberries aren’t as high in vitamins or minerals as other fruits or foods, they’re jam-packed with antioxidants, which is why they’ve made this list. Similar to other foods on this list, they help manage blood pressure, cholesterol and have even been shown to improve memory in adults. They’re a tasty way to protect your brain as you age. Blueberries also contain polyphenols. This are compounds that lower inflammation throughout your body, lessen damage to your DNA and also improve how well your brain cells “talk” to each other. Fresh blueberries are best, since their polyphenol content goes down when you cook them.
5. Dark chocolate
Okay, this doesn’t mean you should eat a whole pack of dark chocolate. Dark chocolate containing a high cocoa content is loaded with fiber, iron, magnesium, copper, and manganese. We’re talking about chocolate with a 70% cocoa content, even better if you can find one with 85% or higher. Just a small square will do – and you’ll be able to reap the benefits while being able to enjoy chocolate in your diet! No need to cut it out.
• Here is a great receipt for a Vegan Chocolate Mouse
If you haven’t heard of raw cacao avocado pudding, get ready to have your whole life changed. People LOVE this recipe because it’s healthy, easy, delicious, 100% vegan and no-bake.
You’ll need…
• 1/2 cup raw cacao powder + more to your liking
• 2 avocados (large & ripe) – organic
• 2 tsp vanilla extract
• 1/4 cup hemp milk (coconut or almond milk) + more as needed
• 1/3 to 1/2 cup maple syrup, agave, dates paste + more to taste
Then…
1. Slice the avocados, discard the pit and skins, then add the flesh to the bowl of a food processor.
2. Add the vanilla extract, sweetener, and hemp milk, then process it all together until it’s nice, smooth, and rich. Transfer everything to a bowl and tightly cover it. Refrigerate for about 30 minutes or so.
VeggieSociety.com provides the recipe for this deliciousness. But this Vegan mouse comes with some health benefits. Studies show that the antioxidants in avocado could improve your memory and help you solve problems faster. Avocados may also lower your cholesterol, cut your chance of getting arthritis, help you stick to a healthy weight, and protect your skin from sun damage.
The Bottom Line
There are tons of healthy and nutrient-dense foods out there, but these ones are great for maintaining health and lowering the risk of some pretty nasty diseases. A lot of people these days have started dabbling in dietary supplements, but there’s truly nothing as beneficial (and holistic) as embracing the foods on this list.
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