Monday, November 16, 2009


These 12 foods hold strong nutritional value for seniors and are versatile enough for use in a variety of recipes:

1.Oatmeal:Oatmeal is a great source of soluble fibre can help lower blood cholesterol and may reduce the risk of heart disease and stroke. Oatmeal is also a good source of vitamins B1, B2, E, and minerals, zinc, iron, protein and oils.

2.Eggs:At only 75 calories each, eggs contain 13 essential vitamins and minerals, including vitamin D which is important for absorbing calcium needed for bone strength. Lutein and zeaxanthin found in egg yolks may reduce the risk for cataracts and help prevent macular degeneration.

3.Yogurt:Yogurt is rich in calcium and can help stave off the effects of osteoporosis while bringing good bacteria to help prevent digestive problems that often accompany aging.

4.Blueberries:This fruit is among the top 60 fruits and vegetables for antioxidants. Research on aging and Alzheimer's disease shows that blueberries may improve memory and coordination.

5.Apples:The pectin in apples supplies galacturonic acid which lowers the body's need for insulin and may help in managing diabetes.

6.Fish:Bluefish, mackerel, salmon, sardines, trout and tuna are a low-fat, high-protein source of nutrients.

7.Chicken:This excellent source of protein contains less fat than most meats. Chicken contains half the fat of a steak and also contains niacin and selenium which possess cancer-fighting properties.

8.Broccoli:Broccoli is a good source of nutrients including vitamins K, C, E, B, as well as calcium and iron. Broccoli protects against cancer, heart disease, stroke and macular degeneration.

9.Soy or edamame:Nutritionists recommend up to one serving of soy per day as a replacement for foods high in saturated fats. According to some studies, soy improves bone health, but consults a doctor as soy may not be right for everyone.

10.Squash or sweet potatoes:Squash is a good source of vitamins A and C, and contains calcium and iron. Sweet potatoes provide vitamin A and beta carotene which promote healthy skin, hair and eyesight. Sweet potatoes also contain significant amounts of vitamins C and are a source of vitamin E. Along with beta carotene, these vitamins make up a trio of antioxidant nutrients which may help prevent heart disease and cancer and bolster the immune system.

11.Rice:Rice has low sodium content and contains useful quantities of potassium, the B vitamins,thiamin and niacin. Rice contains only a trace of fat, no cholesterol and is gluten free, so it's suitable for those with nutritional problems.

12.Dark chocolate:Consumed in moderation, this high-calorie, high-fat food has been found to boost HDL cholesterol,otherwise known as good cholesterol, and lower blood pressure.


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