How to Stay Fit and Stay Healthy

 10 Superfoods for Baby Boomers Over 50 Years Old

Healthy eating is vital at any age, but it is especially important for baby boomers over the age of 50. Why?

Let's start with the negative news. As nutritional expert Tara Collingwood M.S., RDN points out in an interview with Newsmax, our bodies undergo significant changes as we age. "Bone loss, muscle loss, hormonal changes, and the dreaded middle-age spread affect both men and women," the dietician notes. "We notice and feel these changes in our achy joints, visual impairment, heart issues, weight gain, memory loss, and lack of energy, all of which are linked to diet."

What's the good news? Eating the appropriate meals can help you avoid diseases, keep your metabolism in check, and look and feel better.

With that in mind, here are 10 superfoods with a high nutrient-to-calorie ratio that will maintain your body in top shape. You'll notice that several of these age-defying and disease-fighting superfoods are likely products you already enjoy and have in your fridge or cupboard.

• 1st Place Wild Salmon

Fish, especially fatty fish like salmon, should be eaten twice a week, according to the American Heart Association. Salmon is high in vitamin D, potassium, B vitamins, and other nutrients, but it's not all. Omega-3 fatty acids found in fatty fish aid to reduce inflammation, eliminating triglycerides from the blood, benefit arthritis, and may even help with memory loss and dementia. (Omega-3 is also found in herring, sardines, rainbow trout, cod, tuna, and mackerel, among other fatty cold-water fish.)

Salmon is also a complete protein, which means it includes all nine essential amino acids. This is significant since our bodies rely on protein for upkeep and repair. It's no surprise that salmon is frequently listed as one of the healthiest foods available.

• Chia Seeds No. 2

Chia seeds are nutrient-dense, energy-boosting powerhouses with the highest concentration of plant-based omega-3 fatty acids. Antioxidants, protein, minerals, and soluble and insoluble fiber are all included in the seeds, which aid digestion.

The tiny seeds are also a "complete protein," meaning they contain all nine essential amino acids, which is unusual for a plant-based protein supply. Another advantage? When these tiny seeds come into contact with liquid, they swell and absorb more than 10 times their weight. That means a spoonful or two in your food will make you feel fuller while also adding crunch and texture. This can be beneficial if you're aiming to lose a few pounds.

justify;">Here are some interesting facts regarding this superfood. Although chia seeds have just lately become famous as a health food, they have long been a part of Mayan and Aztec diets. The Mayan word "chia" signifies "strong." The seeds were known to provide Aztec soldiers a boost of stamina and endurance, especially during fights. These seeds are the same ones used in the classic Ch-Ch-Ch-Chia Pets that allow you to "raise" garden animals and characters, in case you were wondering. The seeds in these kits, however, are not allowed for ingestion, so you'll have to go to a grocery or drugstore to reap the advantages.

Because these seeds have such a mild flavor, they can be used in a variety of dishes, including oatmeal, yogurt, smoothies, sauces, breakfast cereals, soups, and salads. Making "chia pudding" is another popular way to consume seeds. Simply combine a cup of seeds with one cup of liquid, such as almond milk. The seeds "swell" after about 15 minutes, and the "pudding" is ready to consume. For added flavor, add some fruit, nuts, or other toppings. Just be careful not to eat spoonfuls of seeds by themselves, as this might cause choking.

• Avocados, No. 3

This unusual and nutrient-dense fruit contains 20 vitamins and minerals, as well as antioxidants such as the carotenoids lutein and zeaxanthin, which are beneficial to eye health. Avocados have more potassium than bananas, which is an important mineral that most elderly people don't receive enough of and which helps lower blood pressure.

Avocados also contain monounsaturated fatty acids, which have been demonstrated in multiple studies to help lower 'bad' LDL cholesterol while increasing 'good' HDL cholesterol. These fruits are also high in omega-3 fatty acids, which help eliminate triglycerides from the blood and reduce inflammation, as previously noted.

• 4. berries (blueberries and blackberries)

Vitamins, potassium, minerals, and antioxidants are all abundant in these little berries. Blueberries and blackberries are high in soluble fiber, which is good for keeping a healthy weight, decreasing cholesterol, keeping blood sugar levels in check, and lowering blood pressure.

The berries have the highest antioxidant content of any fruit, with high levels of flavonoids, a natural brain booster that helps to slow down age-related decreases in motor abilities and cognitive capacity.

When choosing berries, keep in mind that the darker the berry, the more antioxidants it contains. These fruits also have anti-inflammatory properties. The good news is that frozen fruits and vegetables taste just as wonderful as fresh ones and are simple to put into your morning cereal or salad.

• 5. Almonds 

Nuts are excellent for our bodies in general, but almonds are the most nutrient-dense, with the highest levels of protein, calcium, vitamin E (which keeps skin moist), magnesium, and folate. Almonds are also high in manganese and copper, which are essential for the formation of collagen and can help older people look and feel younger.

Research from Loma Linda University in California discovered that dieters who ate almonds every day lost 62 percent more weight and 56 percent more fat than those who didn't. According to lead author Michelle Wien, R.D., "the fiber in nuts may block your body from absorbing some fat, speeding up weight reduction." According to the study, almond eaters had reduced blood pressure.

• 6. Ginger

Ginger is perhaps best known for its ability to relieve nausea and stomach problems. It does, however, have a lot more to offer.

Many nutrients, including potassium, magnesium, copper, manganese, and vitamin B6, are found in this anti-aging plant; nevertheless, its particular phytonutrients known as gingerols are responsible for the majority of its anti-aging dietary effects.

According to WebMD, "Phytonutrients may help prevent sickness and keep your body working properly when you consume or drink them."The major bioactive element in ginger is gingerol, which is responsible for many of its medicinal actions," according to Healthline. It's loaded with anti-inflammatory and antioxidant qualities."

Other herbs with anti-inflammatory effects, such as garlic and turmeric, can also help ease achy joints and stiff muscles.

• 7. Matcha Green Tea 

Matcha is manufactured from the complete leaf of the same plant as green tea, but because it is made from the entire leaf, it has a higher concentration of antioxidants and beneficial plant compounds.

The good news is that these potent characteristics can assist us as we age as baby boomers. What makes matcha such a powerful antioxidant? EGCG, a catechin found in green tea, has been related to a reduced risk of cancer, diabetes, heart disease, and liver disease. Matcha is known for its immune-boosting and disease-fighting qualities due to its high antioxidant content." Including matcha in your diet can help you get more antioxidants, which can help prevent cell damage and even lower your risk of developing chronic diseases," says the study.

EGCG has also been connected to the possibility of weight loss. Matcha can speed up your metabolism, allowing you to burn more calories and metabolize meals more efficiently throughout the day. Researchers conducted a series of experiments on dieters and discovered that those who consumed green tea lost more weight than those who did not.

Matcha contains the amino acid L-theanine, which helps to increase concentration and memory by stimulating the creation of dopamine and serotonin. Green tea may potentially offer protection against Alzheimer's disease and other types of dementia, according to a study published in the journal Phytomedicine.

An added benefit: Unlike coffee, the amino acids in Matcha aid in the gradual absorption of caffeine, resulting in a more consistent release of energy. Matcha claims to give you a four to the six-hour energy boost, which is just enough to wake you up.

Matcha is a "nutritional powerhouse" and "a valuable supplement to any diet," according to Janie Zeitlin, a registered dietitian in White Plains, NY, and New York City. However, because of its potency, she recommends using it in moderation. The majority of specialists advocate drinking one or two cups per day.

• 8. Beans 

Adults should consume three cups of beans every week, according to experts, to improve their health and lower their risk of chronic diseases. It's for good reason.

Beans are called "heart-healthy" because they include a high amount of soluble fiber, which can help decrease cholesterol and triglyceride levels. Beans also include a potent mix of vitamins and minerals, including blood-pressure-lowering magnesium, energizing iron, bone-building calcium, potassium, and folate, as well as antioxidants. Keep in mind that the darker the bean, the more antioxidants it contains.

Beans also assist to elevate levels of the hormone leptin, which suppresses appetite and thus aids in weight management. Beans are also processed more slowly than other complex carbohydrates, allowing you to feel filled for longer while providing a steady supply of energy.

Beans are a low-cost protein source that can be acquired canned, frozen, or dried. To get more beans, add them to main dishes like chili or soup, use them as a full side dish instead of bread or potatoes, toss them into a salad, or snack on roasted chickpeas or hummus. Get creative with a variety of beans in your cupboard, such as kidney beans, pinto beans, black beans, lima beans, black-eyed peas, garbanzo beans (chickpeas), split peas, fava beans, and lentils.

• 9. Quinoa 

Quinoa, a South American grain, is popular among vegans and vegetarians because it is high in antioxidants, vitamins, and minerals like B2, magnesium, copper, iron, and phosphorus.

Quinoa is a versatile grain that can be substituted for other grains, pasta, or white rice. It's a great source of protein, with enough of all the important amino acids, and it's healthier than most grains.

Quinoa also includes a high number of flavonoids, such as quercetin and kaempferol. These are powerful antioxidants that have a variety of health benefits.

• 10. Dark Chocolate 

I'll be honest, I saved the finest for last. Who doesn't enjoy a good chocolate bar? Quality dark chocolate, it just so happens, is high in fiber, iron, magnesium, copper, manganese, and a few other minerals.

Polyphenols, flavonols, and catechins are among the chemical compounds found in dark chocolate that act as antioxidants. According to some research, eating little amounts of dark chocolate regularly can lower blood pressure and reduce the risk of stroke by 20% in women.

The lesser the fat and sugar level of chocolate, the better. Don't go overboard, though. Unfortunately, one ounce of dark chocolate contains 170 calories, and the delicacy contains sugar in addition to all of those nutrients, so it should be consumed in moderation. Still, don't you think dark chocolate can be considered a healthy food?