Healthy Senior Eating

Other than exercising, senior eating can allow you to remain active, healthy, and independent by eating healthy and getting the proper nutrition. If you really look at it, senior citizen’s diet is no different than that of kids. Both age group, and those in between, need to eat healthy and the right foods for good health and longevity. Plus, the right foods are beneficial to anyone regardless of age.

For Healthy aging, you should maximize the benefits of foods by loading up on a variety of healthy foods. Some foods and beverages contain powerful substances called phytonutrients that some believe are capable of unlocking the key to longevity. Phytonutrients, which are members of the antioxidant family, gobble up "free radicals" - oxygen molecules that play a role in the onset of illnesses such as heart disease, cancer, osteoporosis, and Alzheimer's disease. Many experts believe antioxidants and other age-defying compounds help cells ward off damage from free radicals and minimize the impact of aging.

Besides antioxidants, other compounds in foods can affect aging. They can be classified according to their impact on inflammation at the cellular level, experts say. "All foods fit into three categories: pro-inflammatory, neutral, or anti-inflammatory," says dermatologist and best-selling author, Nicholas Perricone, MD. Perricone says you can help to slow aging at the cellular level by choosing foods that are anti-inflammatory and rich in antioxidants.

"Age-related changes may be reversed by consuming foods and beverages that are rich in a variety of compounds, including antioxidants, and are anti-inflammatory, such as cold-water fish and richly colored fruits and vegetables," he says. On the other hand, foods classified as pro-inflammatory can accelerate aging, Perricone says.

If "we eat large amounts of saturated or trans fatty acids, sugars, and starches, insulin levels surge and trigger an anti-inflammatory response and accelerate the aging process," says Perricone.

While the benefits to eating healthy are many, Perricone notes that diet is certainly not the only factor that affects the aging process. "Stress, hormones, ultraviolet light, and a weakened immune system also contribute to aging," he says.

Now that we know about antioxidants and anti-inflammatory activities of foods, still there may be more going on beyond attacking free radicals that promote health and ward off disease. With senior eating you should add these foods and beverages to your diet to promote good health and to slow the signs of aging:

• Water is essential for hydration of the skin, muscles, circulation, and all organs in the body. Enjoy 3-4 glasses of pure water in addition to other liquids and watery foods.

• Whole grains provide soluble fiber to help lower blood cholesterol levels, and also have phytonutrient content equal to any fruit or vegetable. Strive for at least 3 daily servings.

• Senior eating need to include fruits and vegetables, which are powerhouses of antioxidants. Aim for a variety of colorful produce. Enjoy at least 5 servings per day for the maximum benefits.

• Fish. Follow the guidelines of the American Heart Association and eat twice weekly, especially the fatty kind that is rich in omega-3 fatty acids. This is a powerful anti-inflammatory food that offers a multitude of health benefits benefits for senior eating.

• Yogurt has all the benefits of dairy foods, plus probiotics that help add healthy bacteria to the intestines. Consider eating a yogurt as one of your 3 dairy servings each day.

• Nuts play a role in senior eating because they are a great source of B vitamins that are good for your heart and your brain. The healthy fats in nuts benefit the elastin and collagen in skin, helping to maintaining skin's structure and keep it resilient. Small portions are advised, as nuts are high in calories.

• Legumes are the forgotten heroes, packed with nutrients similar to fruits and vegetables and with very few calories. Add them to your diet 3 to 4 times a week.

In addition to senior eating, Perricone suggests these 10 "super-foods," chosen because of their anti- inflammatory activity:

1. Acai fruit (found in health stores)

2. Allium vegetables: garlic, onions, leeks, scallions, chives, and shallots

3. Barley

4. Green foods, such as wheatgrass

5. Buckwheat, both seeds and grains

6. Beans and lentils

7. Hot peppers

8. Nuts and seeds

9. Sprouts

10. Yogurt and kefir

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**This site is designed for education and information purposes only and is not engaged in rendering medical advice, professional services, or treatment of illness or disease. If you feel that you have a health problem, you should seek the advice of your Physician or health care Practitioner before pursuing an alternative health method.**