10 kinds of foods that the elderly often eat to avoid getting sick

　　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. The U.S. government nutrition guidelines recommend that everyone consume 3 servings of low-fat dairy products every day. It also recommends doing weight-bearing exercise every day 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.

　　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 at a time (especially fatty fish).

　　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

　　Whole grains contain nutrients extracted from refined grains. These ingredients contain folic acid, selenium, vitamin B, etc. which are good for the heart healthy elements. 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.

　　6. Sweet potato

　　If you want your diet to improve, then you should add sweet potatoes to your diet. This sweet treat contains plenty of antioxidants and phytochemicals, including beta-carotene; vitamins C and E; folate; calcium; copper; iron; and potassium. The fiber in sweet potatoes promotes a healthy digestive tract, and the antioxidants in sweet potatoes play a role in preventing heart disease and cancer.

　　The natural sweetness of sweet potatoes makes them delicious even without adding any seasonings.

　　7. Tomatoes

　　These red tomatoes are full of flavor and tomato Red pigment - an antioxidant that may help prevent certain cancers. Tomatoes also provide a wealth of vitamins A and C, potassium, and phytochemicals.

　　It is good to eat tomatoes with every meal. It can be eaten raw, cooked, sliced, etc. You can use it as a snack. Combining spinach with cheese and tomatoes makes a delicious dish.

　　8. Beans

　　These foods are very nutritious and contain high amounts of phytochemicals; fat-free, high-quality protein; folate; fiber; iron; magnesium and small amounts of calcium. Beans are a great source of protein and are also the best choice for those low-calorie vegetarian meals.

　　Eating legumes regularly and planning your diet can help reduce your risk of certain cancers, lower blood cholesterol and triglyceride levels, and stabilize blood sugar. You generally don't get a lot of calories from beans, so beans can play a big role in helping you control your weight.

　　9. Nuts

　　Nuts are a very healthy food. Both monounsaturated and polyunsaturated can help lower cholesterol levels and help prevent heart disease. Nuts are also a good choice for getting lots of protein, fiber, selenium, vitamin E and vitamin A.

　　Small portions of nuts can increase energy and overcome hunger, and can help dieters eat normally. Of course, nuts contain a lot of calories, and if you're not careful, you'll be tempted to eat too many.

　　So enjoy nuts, but be careful not to eat too many. Eat no more than one ounce per day, which is roughly 28 peanuts, 14 walnuts, or 7 Brazil nuts.

　　ten, egg

　　Research shows that saturated fat (which is found in very low amounts in eggs) plays a greater role than cholesterol in raising cholesterol in our blood.

　　Eggs are high in low-cost, high-quality protein, as well as carotenoids, lutein, choline and xeanthin. In fact, eggs are a good source of choline, an essential nutrient - especially for pregnant women, this nutrient is even more important. Research shows that eggs provide some ingredients that can promote Eye healthy and helps prevent age-related macular degeneration, preventing elderly of blindness.