As we grow older, especially in our 40s and above, it becomes increasingly difficult to maintain a healthy metabolism, fight chronic diseases, and retain muscle strength. This is because, at an older age, it becomes difficult for the body to break down certain foods and absorb certain nutrients due to a reduction in the activities of cells and organs and hormonal changes.
Image source: Academy of Nutrition and Dietetics
Foods are a good source of many essential nutrients that help the body fight against diseases, maintain a healthy metabolism, and promote overall health. Yet, should we eat all fruits? With different ages(physiological stages), the body requires varying amounts of nutrients. Therefore, the fruits that may be healthy in your childhood and youth may be detrimental to your health at an older age due to their nutrients contents and levels.
At an older age, especially in your 40s and above, the body requires certain nutrients in large amounts but others in a small amount. Thus, with increasing age, some nutrients such as minerals and vitamins become more important to improve our overall health.
To match our nutritional needs at an older age, it's important to eat not only a variety of fruits but a variety of healthy ones.
Image source: Old Farmer's Almanac
Carrots contain beta-carotene that is usually converted to vitamin A. It's more important to consume more vitamin A diets or supplements in your 40s and above than ever because of its ability to protect the eyes from cataracts and other eyes problems that come with aging. It contains other nutrients like potassium, vitamin K, and fiber that helps to stabilize blood pressure, improve bone health, and promote better digestion.
Image source: Britannica
Papaya, commonly known as pawpaw is an excellent source of folate, vitamin A, C, beta-carotene, and different phytochemicals. It contains a compound called papain that can treat ingestion and other glycemic index tract sicknesses that may be experienced in older age. It also contains anti-aging properties that can prevent wrinkles. Papaya contains nutrients that prevent and treat heart diseases, diabetes, bloating, and some other age-related diseases.
Image source: WebMD
Tomatoes are a good source of lycopene and vitamin C that can prevent the formation and spread of cancer cells, heart-related diseases, and help the body to absorb iron. As published in the Journal of nutrition, consuming a greater amount of lycopene can make you look younger, reduce the risk of several cancer sites, especially malignancies of the stomach and lungs. It can also boost immunity and promote collagen production.
Image source: Organic Facts
Studies have shown that guava helps to reduce insulin resistance and improve blood sugar levels. This is due to their high vitamin C, potassium, and soluble fiber that contribute to better functioning of the heart and mental health, reduce menstrual cramps pain, improve metabolism and eyesight. It provides lycopene quercetin and other polyphenolic compounds that can reduce the risk of prostate cancer, manganese that helps in digestion of other nutrients, and folate that helps fertility. Guava also contains potassium, fiber, and a low glycemic index that helps to maintain good muscle health, blood pressure, and sugar levels.
5. Red bell pepper
Image source: Times Of India
Red bell pepper should be consumed regularly as you age due to its high antioxidant and vitamin C content that helps to boost your immune system. Carotenoid, a powerful antioxidant in red bell pepper contains a variety of anti-inflammatory properties that protect the skin from damage from the sun and environmental toxins. Its capsaicin compound can also help to reduce inflammation and potentially pain.
Image source: Eat This, Not That
Avocados contain a variety of essential nutrients such as B vitamins, carotenoids, potassium, vitamins A, C, E, and K that help to protect the body from cancer, wrinkles, inflammation, and lower blood pressure. All these nutrients can prevent the negative effects of aging. It also contains healthy monounsaturated fats that can lower LDL cholesterol and soothe a growling tummy.
Meanwhile, as you moderately consume these recommended fruits, you should avoid certain types of fruits due to the preservatives and flavors that might have been added and the nutrients that might have been removed in the process of preparation.
1. Commercial fruit juiceimage source: The Guardian
2. Canned fruits
Image source: iStock
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