For a Healthier Old Age: 5 Foods Recommended for Consumption
Rim Qasim: Advancing age is not inevitably synonymous with chronic diseases, fatigue, and lethargy, as what we place on our plates daily can play a significant role in supporting the body’s health over the years. In this context, Dr. Michael Simms and nutrition specialist Myriam Saketty, in a report published on the “Passportsante” website, highlight five nutrient-rich foods and recommend focusing on them within the diet to help enjoy a healthier and more vibrant old age:
1. Berries: The first recommendation from the nutrition specialist is blueberries, and more broadly, berries in general. The colors of these small fruits, rich in antioxidants, are attributed to anthocyanins, pigments that help eliminate free radicals responsible for cellular aging. They also make a delicious snack that can be added to breakfast or desserts.
2. Small Fatty Fish: Next come small fatty fish as a fundamental dietary element, with sardines being at the forefront due to their richness in omega-3 fatty acids. Nutrition specialist Myriam Saketty notes that mackerel, herring, and anchovies belong to this group because they contain essential fatty acids that the body cannot produce on its own. These healthy fats are important for maintaining brain health; Dr. Michael Simms points out that omega-3s reach nerve cells and play a key role in supporting their functions.
3. Olive Oil: Olive oil is the third pillar on the list, strongly recommended by doctors. Myriam Saketty emphasizes the importance of choosing “high-quality” olive oil. But how? The expert explains that the quality of olive oil can be judged by tasting a small amount; it should leave a slight tingling or mild sting at the back of the throat. This sensation is not a negative indicator but may reveal that the oil is rich in polyphenols, antioxidants with anti-inflammatory properties, according to Dr. Michael Simms.
4. Broccoli and Cruciferous Vegetables: In the vegetable category, the experts recommend focusing on broccoli and cruciferous vegetables in general, as well as vegetables with diverse colors. This family also includes cauliflower, cabbage, and arugula, which are characterized by their mild sulfur flavor and contain sulforaphane, a compound linked to the body’s detoxification mechanisms, particularly those related to hormones, according to the nutrition specialist. To preserve as many benefits from these vegetables as possible, it is advised to cook them for a short time, preferably by steaming rather than boiling them for long periods in large amounts of water.
5. Eggs: Finally, nutrition specialist Myriam Saketty places eggs among the important options, describing them as “the most complete source of protein.” Regarding egg yolks, she explains that avoiding them reduces fat intake but, conversely, means losing some important nutrients, including lutein, which plays a key role in maintaining eye health. Therefore, maintaining vitality with age does not require complex changes; choosing the right foods and incorporating them into the daily diet can be a simple step toward a healthier and more vibrant old age.
