1. Dairy Products
Drinking non-fat or low fat milk both in the morning and before going to bed will help seniors to maintain stronger bone. Low-fat yogurt is the best among all the dairy products. It contains rich calcium, multi-vitamins, protein and potassium.
2. Green Leafy Vegetables
Leafy vegetables are typically low in calories and fat, but high in dietary fiber, folic acid, vitamin C, potassium and magnesium, and therefore are ideal for weight management, and for reducing the risk of cancer and heart disease. Green leafy vegetables’ high magnesium content and low glycemic are also very helpful for persons with diabetes.
Medical researches show that eating one egg for breakfast per day will not increase your cholesterol but can help reduce the intake of calorie during the day. Thus it is good for losing weight.
4. Poultry and Fish
White meats such as chicken and fish are more preferable than red meats such as beef and pork. It is generally acknowledged that red meats have a higher cholesterol level. If some people really like beef or pork, then they should eat the lean meat.
5. Kiwi Fruit
As a powerhouse fruit, it is full of various nutrients. It is an excellent source of Vitamin C which is the primary water-soluble antioxidant in the body, neutralizing free radicals that can cause damage to cells and lead to problems such as inflammation and cancer. It also contains several other antioxidnats:
They provide a major source of soluble fiber which is good for lowering cholesterol in our body, and this reduces the risk of heart attack. Also because beans have high content of fiber, they can curb our appetite for fattier and more dangerous foods. In addition, the soybean contains phytoestrogens, which are believed to reduce the risk of breast and prostate cancer, by blocking overactivity of estrogen and testosterone which can spur cancerous tumor growth. Beans also have many dietary nutrients such as folate and potassium, and are very high in protein and fiber but low in fat.
7. Dried Fruits
The main benefits of dried fruits are their rich carbohydrates and fibers content. They keep almost all the nutrients during the drying process which has decreased about 20-30% of the moisture from the fresh fruits. Dried apricots, peaches, figs and dates are known for their rich content of potassium, calcium, folic acid, sulphur, iron, manganese, copper and magnesium, the nutrients that our body needs to maintain muscles contractions and the balance of the nervous system.
Researchers have found that people who eat nuts regularly have lower risks of heart disease. Nuts, such as Cashews, almonds, walnuts or peanuts, contain high level of protein. They are rich in fiber, phytonutrients and antioxidants such as Vitamin E and selenium, which are anti-aging agents.
For more information on how to plan a healthy and worry-free retirement, please visit http://www.boomersmoneyhealth.com
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