10 foods that the elderly often eat to effectively fight diseases

　　1. Raspberry

　　According to research by the United States Department of Agriculture, blueberries are the fruit with the highest antioxidant content, followed by cranberries, followed by blackberries and strawberries. The color of berries comes from the pigments anthocyanins, antioxidants that neutralize free radicals. Such free radicals can cause chronic disease of, such as cancer , heart disease, etc. Berries, especially cranberries, can also prevent urinary tract infections.

　　A cup of berries a day is a good idea. You can eat it as a snack, on top of yogurt, mixed with waffles or salads or smoothies.

　　2. Dairy products

　　Dairy products are not only a good food that provides calcium, but they also contain a lot of protein, vitamins (including vitamin D) and minerals. These elements are all key elements in the fight against osteoporosis. In 2005, the U.S. government nutrition directive recommended that everyone consume 3 servings of low-fat dairy products every day. It also recommended daily weight-bearing exercise training to strengthen bones. (If you can’t stick to it every day, you can try other calcium-containing foods including vegetables, kale, broccoli, etc. You can also try soy products, juices and cereals that are high in calcium. )

　　In addition to helping you build strong bones, dairy may also help you lose weight. Research continues, but there is still not enough evidence to prove that three servings of dairy products per day can help you reduce belly fat and ultimately achieve weight loss.

　　Low-fat dairy products are the best snacks because they contain not only carbohydrates but also protein.

　　“Dairy is not only the best snack for diabetics, but it is also the best snack for anyone else. Because dairy keeps your blood sugar levels in check. ” said Bonnie Taub-Dix, MA, RD, spokesperson for the American Academy of Nutrition.

　　Smoothies are great to eat with low-fat yogurt or milk. You can also add some orange juice and a few strawberries. These foods can replace your usual snacks and are relatively easy to use. healthy A lot.

　　3. Lipid fish

　　Fish contains large amounts of Omega-3 fatty acids. These fish include salmon and tuna. This fatty acid fights disease and helps reduce the amount of fat in the blood, while also preventing blood clotting associated with heart disease.

　　The American Heart Association recommends eating fish at least twice a week and no less than two servings each time (especially fatty fish). "Eating fish can reduce the risk of cardiovascular disease," says Lichtenstein. "

　　Another benefit of eating salmon and tuna is that you will get less saturated fat from high-fat foods.

　　Usually at home, you can cook some salmon or tuna, grill or boil it, it will be a delicious meal.

　　4. Vegetable foods

　　Among disease-fighting foods, vegetables are also the best. These vegetables include spinach, kale, bok choy and lettuce. They all contain large amounts of vitamins, minerals, beta-carotene, vitamin C, folic acid, iron, magnesium, carotenoids, phytochemicals, and antioxidants. A Harvard study found that eating foods high in magnesium, such as spinach, can reduce the likelihood of type 2 diabetes.

　　Next time you make a salad, you can add some of these vegetables, including super nutritious spinach and other greens. Such foods can help you fight disease.

　　5. Whole grain foods

　　In the morning, grandma usually urges us to eat some oatmeal, but does she know that the soluble fiber in oatmeal can lower blood cholesterol levels?

　　Whole grains contain nutrients extracted from refined grains. These ingredients contain folic acid, selenium, vitamin B and other elements that are beneficial to heart health. These elements can also control your weight and reduce the risk of diabetes. The fiber content keeps you from feeling hungry between meals while also improving your digestion.

　　Eat at least three servings of whole grains each day: whole wheat; barley; rye; millet; quinoa; brown rice; wild rice and whole-wheat pasta, breads, breads and cereals. According to the American Dietetic Association, the recommended daily fiber intake is 21-38 grams. Of course, the specific amount of intake depends on your gender and age.