Nutritious food choices are vitally important as we age, providing essential vitamins and minerals with minimal calories consumed.
Nutrient dense foods tend to include whole foods like fresh produce, nuts and seeds, free-range eggs, lean meats, fish, and whole grains. A simple way to spot such nutritious options is by looking at their Nutrition Facts label.
Kale
Kale belongs to the brassica family of vegetables that also includes broccoli, Brussels sprouts and cabbage. Cruciferous means these plant-based compounds help your body detox at an cellular level.
Attracting isothiocyanates helps reduce inflammation and support healthy metabolism. Low in calories and an excellent source of dietary fiber, it promotes satiety while aiding weight management.
Kale is an abundant source of vitamins C and calcium, along with folate – an essential mineral for bone health. Furthermore, kale contains antioxidants like lutein and zeaxanthin which protect eyes from harm by filtering out high-energy blue light rays. You can enjoy eating raw kale salads or make crispy chips from it by steaming or roasting before enjoying in salads, soups or smoothies!
Blueberries
Blueberries are an incredible superfood packed with high fiber and low calorie levels, protecting DNA against oxidative damage and supporting healthy glucose, lipid and insulin levels. A 2021 study published by Clinical Nutrition ESPEN demonstrated their effect in terms of reduced chronic disease risks, improved vision quality, slower rates of cognitive decline and less weight gain.
Blueberries contain plant compounds called anthocyanins and polyphenols, which have been proven to improve endothelial cell function, lower blood pressure, reduce LDL oxidation risk and help to protect against heart disease.
Blueberries are an excellent source of Vitamin C, Folic Acid, Manganese, Copper and Potassium as well as the vitamins K & E. Enjoy them raw or add them to salads with feta cheese & pecans for a tasty, sweet lunch option!
Eggs
Eggs are an excellent source of high quality protein and also contain beneficial amounts of vitamins, minerals and healthy fats. One medium egg provides all essential amino acids as well as being an excellent source of vitamin D which plays an essential role in bone health and development.
Choline can be found in eggs, providing essential support for brain function, cell formation and metabolism. Eggs are also an excellent source of the B-vitamin group (folate, thiamine and riboflavin).
Multiple studies have linked egg consumption with reduced risks of cardiovascular disease (CVD), such as coronary heart disease (CHD), ischaemic heart disease (IHD) and stroke. Eggs should be included as part of a balanced and nutritious diet plan throughout life.
Salmon
Salmon is an excellent source of omega-3 fatty acids, essential to cell health. In fact, studies suggest that eating salmon regularly may even help protect against heart disease and reduce inflammation.
Salmon provides your body with essential electrolytes, such as potassium, that helps balance fluid balance and promote nerve and muscle health. Furthermore, it’s an excellent source of vitamin D – essential for bone health!
Researchers from the University of Colorado Anschutz Medical Campus utilized metabolomics–a science that studies molecules produced during metabolism–to investigate how different varieties of salmon vary in their nutritional profiles. Specifically, they looked at various metabolites associated with cardiometabolic indicators such as blood triglycerides and cholesterol; higher levels of certain salmon-specific compounds and metabolites were linked with improved cardiovascular health.
Chickpeas
Chickpeas (also referred to as garbanzo beans) are legumes with numerous health advantages. As a nutritional powerhouse with plenty of protein, fiber, healthy fats and an impressive low glycemic index value.
Chickpeas contain choline, which aids cellular structures and nerve impulse transmission while simultaneously aiding fat absorption and decreasing chronic inflammation.
Chickpeas offer numerous advantages as a complete protein, meaning they contain all essential amino acids. Adequate levels of protein intake is especially beneficial to children, vegetarians and vegans. Studies have also demonstrated that including chickpeas at meal times can significantly lower post-meal spikes in blood sugar.
