The Correct Nutrition for ageing healthy
How do we know what to consume for ageing healthy?
If we eat junk, we feel like junk. Eat healthy, we age healthy, it really is that simple.
The food we eat should be a whole food and whenever possible organic. Avoid foods that are genetically modified, have added chemicals, preservatives or added salt and sugar. Ensure that it’s not processed and not cooked using a microwave. We recently swapped our microwave and oven for a large double oven. It’s economical too as we tend to mostly just use the top oven, unless we feed the whole family!
Do your best now for optimum energy levels as you age. This will aid you to help fight infection and disease and you will look and feel your best possible self.
What are essential nutrients and what are their roles?
Carbohydrates for energy production and gut health. However you need to choose the correct type of carbs as refined carbohydrates (i.e. pastries, white bread) that have been processed have no health benefits. They can actually lead to chronic illnesses and health risks like type 2 diabetes, obesity, weakened immune system, bowel disease (because of the lack of fibre). Instead choose Vegetables and fruit, plus wholegrains such as wholegrain rice, oats and barley.
Proteins also for energy production and immunity. Plant proteins are a great healthy protein and have additional nutritional value like fibre. Consuming plants is associated with a decreased risk of many chronic conditions.
These plant foods have all 9 essential amino acids. Quinoa, buckwheat, (not actually wheat), pumpkin and chai seeds.
Minerals to support body functions. Found in nuts, seeds, sea vegetables, broccoli and wholegrains.
Fats are used for energy production. A healthy fat for heating is coconut oil. Add in to your diet nut, seeds and avocado.
Vitamins assist body functions. Eat a variety: 30 across the week of fresh fruit and vegetables. Don’t forget mushrooms, and research about a B12 supplement if you are plant-based or over 50.
Water regulates blood pressure and other body functions. Consider investing in a water filter.
Ageing healthy, what else can I do?
Feed yourself with good nutritious food, that is rich in nutrients. That means avoiding fast food. Don’t overeat, stop when you’re full. Only nutritious healthy foods can create healthy cells.
However, It’s not just about healthy eating you need to avoid stress as much as possible. Keep a healthy weight. Don’t smoke, and consider your alcohol intake. Exercise, move daily and get active.
Any particular foods that you can add into your diet more? Oh yes… If you know me well, you know my answer will be the same old thing: dark leafy greens!! If you’re not a fan, juice them. Eating raw salad and veggies is easy to digest as it takes the load off the digestive system while providing a ton of nutrients. While cooking often decreases the antioxidants and the higher the heat is, the greater the loss is. So all the more reason to include raw veggies/salad in your diet. A diet that includes raw organic fruit and vegetables and sprouted beans and seeds, not forgetting whole grains, can greatly contribute to achieving a very healthy life as you age.
Jo x
