10 Superfoods for People Over 50

As we get older, our body goes through major physiological changes such as susceptibility to muscle and bone loss, hormonal changes, digestive problems, problems with memory and concentration, weight gain, low energy.

Right diet with high concentration of nutrients can make a difference.

These 10 superfoods boast high nutrient -to- calorie ratios to keep your body performing optimally as you get older.

1. Wild salmon. The American heart Association recommends eating fish at least twice a week, particularly fatty fish like salmon. Fatty fish is high in omega-3 fatty acids that fight inflammation and remove triglycerides from the blood. Better yet, wild salmon is a complete protein, it contains all essential amino-acids. Protein used by our body for growth, maintenance and repair.
2. Chia. These tiny black seeds are one of the healthiest foods around, particularly for their concentration of fiber and healthy fat. One ounce of chia contains 11 grams of fiber and 5 grams of omega-3 fatty acids, which work together to keep your heart healthy.
3. Black beans. An excellent source of soluble fiber, beans help to regulate blood sugar level and cardiovascular health. It also helps to pull cholesterol from the blood, lowering your LDL cholesterol level and reducing your risk of heart disease.
4. Kale. This leafy green is rich in vitamins A,K, C. In fact, one cup of kale contains more then 100% of the daily recommended value for each of these vitamins. Kale also is rich in potassium, electrolyte needed for the heart health.
5. Blackberries. With higher level of fiber and antioxidants than most other berries, blackberries help maintain a healthy weight. They also have high levels of flavonoids-natural brain boosters that help reduce age- related decline in motor skills and cognitive function.
6. Almonds. The most nutrient -dense nut, almonds are loaded with protein, calcium, magnesium, vitamin E and folate. They also high in manganese and copper- two trace minerals that are necessary to form collagen, main protein in connective tissue which is our tendons, ligaments, skin, bones and muscles. Eating the right food helps protect collagen from breaking down and keeps our bodies younger.
7. Kefir.A fermented milk product similar to yogurt, kefir is loaded with probiotics that live in our gut and help digestion. Keeping the digestive tract healthy helps to eliminate toxins and reduces the risk of colon cancer.
8. Russet potatoes. They are loaded with more potassium then banana, a whole potato can help prevent high blood pressure and reduce the risk of stroke and heart disease. In addition to potassium, potatoes are packed with antioxidants.
9. Butternut squash. This winter vegetable has a lot of beta-carotene, an antioxidant that is converted in the body to vitamin A, helping to maintain vision and prevent macular degeneration. Butternut squash is also high in vitamin C and when eaten with iron rich food will enhance the absorption of iron, reducing risk of anemia.
10. Ginger. Best known for easing gastrointestinal discomfort, ginger is also a remedy for nausea and vomiting. Its anti-inflammatory effect can relieve achy joints and stiff muscles.