10 foods that the elderly often eat to fight diseases

　　1. Raspberry

　　Eating berries can help fight

　　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. ” says 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 at a 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.