4 Best Foods to Eat In Your 70s, Says Dietitian
It's inevitable; as you age, your body gets affected. When you reach your 70s, your bones and bladder might weaken, your cardiovascular system could stiffen, and your mind may not remain as sharp. These situations, as well as other potential problems, are a normal part of the aging process. This doesn't necessarily mean you'll deal with it all, however, it's important to keep yourself healthy as you get older.
Staying active, as well as watching your diet, are beneficial ways to ensure you're promoting your health well into your 70s. Lauren Manaker, MS, RDN, LDN, CLEC, CPT, author of The First Time Mom's Pregnancy Cookbook, The 7 Ingredient Healthy Pregnancy Cookbook, and Fueling Male Fertility, helps decipher the foods that are best for you to eat when you're in your 70s. For more, check out The #1 Worst Food to Eat to Live to 100, Science Says.
"For people who are in their 70s, getting enough vitamin C may be incredibly beneficial," says Manaker. "Data shows that among patients who are at least 75 years old and are admitted under a geriatric unit, those who had lower vitamin C levels were frailer than those who had adequate levels of this key nutrient."
Manaker continues to share that other data shows a positive association between both dietary and circulating vitamin C levels with measures of skeletal muscle mass in middle and older-aged men and women. According to the Journal of Nutrition, studies suggest that dietary vitamin C intake may have an important role in reducing age-related muscle loss.
With that being said, Manaker says that watermelon is a natural source of vitamin C, making it a great food for people over the age of 70 to enjoy.
Broccoli is a great source of nutrients, including more vitamin C, making it a good addition to your diet.
The calcium and collagen found in broccoli work together to give you strong bones. Vitamin K in broccoli helps with blood clotting.
Broccoli also has some digestive and anti-inflammatory powers. The dietary fiber in this bushy green vegetable can help with regularity, prevent constipation, and maintain a healthy digestive tract.
Furthermore, in research posted in the journal of Preventive Nutrition and Food Science, scientists discovered the antioxidant effect of sulforaphane in broccoli aided in reducing inflammation markers in laboratory tests, concluding that broccoli can help with inflammation.
"Eating walnuts can be one of the best foods for people who are in their 70s," says Manaker.
According to data published in Circulation, healthy participants who were between 63 and 79 years old who ate roughly 1/2 cup of walnuts every day had lower LDL (bad) cholesterol levels at 2 years. The research also showed that daily consumption of walnuts reduced the number of total LDL particles by 4.3% and small LDL particles by 6.1%.
"These changes in LDL particle concentration and composition are associated with a lower risk of cardiovascular disease," says Manaker. "LDL cholesterol changes among the walnut group differed by sex; in men, LDL cholesterol fell by 7.9% and in women by 2.6%."
Manaker also adds that walnuts are an excellent source of plant-based omega-3 alpha-linolenic acids– a compound that is crucial for digestion, absorption, and the creation of energy. Walnuts also contain and contain plant-based proteins, fiber, antioxidants, and lots of micronutrients that support various factors of our health.
"Walnuts can be enjoyed as a plant-based taco filling, an oatmeal topping, or simply on their own," she says.
"Pomegranate juice's antioxidants help fight free radicals, which are unstable molecules that can cause damage to our bodies over time," says Manaker. "Free radicals can be even more concerning as we age. Fueling yourself with healthy foods, drinks, and antioxidants is your best offense and defense all year long."
If you're looking for a specific brand of juice, Manaker suggests POM Wonderful 100% Pomegranate Juice. There are 700 milligrams of polyphenol antioxidants in every 8-ounce serving.
"People in their 70s should make a point to include in their healthy diet," she says.
Other factors that can cause more free radicals include things like stress and environmental pollutants. It's important to try and free yourself of these situations to maintain your body's condition.