As we get older, we need to take time to consider our bodies and our health. We have to adapt our diets to keep up with what our bodies need. If you eat well, you will have increased energy levels. Several foods provide the exact nutrients you need to stay firing on all cylinders throughout the day.
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Why is diet so important?
Your diet helps you to boost your energy levels. A healthy diet will also help to
- Boost mental acuteness, keeping you sharp.
- Build your immunity to illnesses.
- Stay emotionally balanced.
- Keep your weight under control.
- Reduce the risk of heart disease, stroke, high blood pressure, type-2 diabetes, bone loss, and cancer.
Previously, we spoke about some simple diet swaps you could do this summer. This is a great way to start your journey to a healthier diet.
Important nutrients
One of the changes our bodies undergo with age is a greater demand for more nutrients. The following are ones to make sure you have plenty of in your diet:
- Fibre is vital for optimal gastrointestinal function and decreases cholesterol.
- Vitamin B12 helps keep nerve and blood cells healthy, which reduces fatigue and stress.
- Potassium regulates fluid balance, muscle contractions and nerve signals. It also helps reduce blood pressure and water retention.
- Protein contains amino acids which are responsible for muscle repair after exercise.
- Calcium maintains and builds strong bones and teeth.
- Phosphorus and magnesium also help to boost energy levels but also helps control blood sugar levels, blood pressure, and tissue repair.
Energy-boosting foods
There are several foods you should incorporate into your diet. These foods will help you maintain your energy levels throughout the day so that you continue to get the most out of life. Ultimately, it is best to steer clear of any processed foods and excessive red meat intake. Stick to the fresh whole foods, and you will be golden!
Blueberries
As we age, adding more fruit and veg to our meals is essential. Greens add more fibre to meals. Fibre keeps our gut healthy but is also needed to optimise energy levels and for weight control. In addition to fibre, blueberries also contain nutrients such as vitamins A and C, potassium, magnesium, powerful antioxidants and energy-boosting carbohydrates. They are also delicious in your breakfast cereal and make a great addition to smoothies.
Boiled eggs
Boiled eggs are a great source of potassium and protein. They also contain essential nutrients such as calcium. Boiled eggs are healthier than fried or scrambled eggs, as we do not cook them with additional oil or butter. Eggs also contain a substance called lutein, which is essential to prevent sight degradation. Lutein is a carotenoid. Good sources of it are carrots, broccoli and spinach.
Quinoa
Quinoa is a fantastic base for salads and an excellent substitute for rice and other starchy foods. It contains the highest levels of protein than any other grain. What’s more, it’s gluten-free. Even if you do not have gluten intolerances, you will experience less digestive discomfort such as bloating. Quinoa is also interesting, as it contains nutrients that are usually only found in animal products such as amino acids. It is considered a complete protein.
Avocados
Avocado is a trendy superfood nowadays, but it also tastes great. It's a fantastic snack on its own, and you can simply eat it out of the skin with a spoon. Avo on toast is a brilliant healthy breakfast, and making your own guacamole is a great dinner party starter. This versatile fruit is considered a superfood. They are a good source of an omega-3 fatty acid called alpha-linolenic acid, which improves some aspects of heart health.
Bananas
Bananas contain high levels of potassium. This also helps reduce the risk of strokes and heart disease. Bananas will lower your blood pressure which will also make you feel more energised. High blood pressure can damage the small blood vessels in your kidneys, preventing them from working correctly. One of the symptoms of this damage is fatigue. Like other fruit, bananas also contain fibre, which we already know is vital for a healthy digestive system.
Salmon
Salmon holds a high concentration of anti-inflammatory omega-3 fatty acids that improve heart health. It is also an excellent source of protein. Salmon is an ideal food for boosting your energy, as studies have found that it enhances your metabolism. When you exercise, it helps your metabolic system use the oxygen in your body more efficiently.
Yoghurt
As a dairy product, yoghurt can provide you with calcium that is vital to maintain and build bone and teeth strength. If you are lactose intolerant, other leafy greens will also give you the calcium you need to incorporate into your diet. Yoghurt also contains high levels of protein and vitamins. Additionally, yoghurt helps to keep a good concentration of healthy bacteria in your gut. The probiotics in yoghurt also help to boost the immune system. You can eat yoghurt at breakfast with a banana and blueberries to give your body an excellent boost in the morning.
Superfoods mean a super you
These foods are among the best sources of the vital nutrients you need to maintain a healthy lifestyle as you get older. With energy-boosting qualities, adding these gems to your diet will help you get the most out of life. Superfoods also contain other attributes that help to maintain your bones and teeth, immune system, blood pressure and will lower the risk of harmful diseases. Stay sharp, stay active and remember to look after your body!
We spoke to Reema Patel from Dietitian Fit, who added: "Here's an example day of eating that includes some of the nutrients discussed here:
- Breakfast: Yoghurt bowl with blueberries, banana and walnuts
- Lunch: Grilled salmon with quinoa, broccoli and kale
- Dinner: A stir-fried chicken, black bean and avocado burrito bowl with lettuce, cucumber, cherry tomatoes, and a yoghurt lime dressing."
