As the years go by, the body changes and so do its nutritional needs. In older adulthood, a balanced and natural diet can make a huge difference in quality of life.
Fruits, due to their richness in vitamins, minerals and antioxidants, are one of the best tools to preserve physical and mental health without the need to resort to expensive supplements.
However, not all fruits offer the same benefits, and some stand out for being true allies of the heart, brain, skin and immune system. The best part is that many of these fruits are not only healthy, but also accessible and easy to get at any local fair or market.
In this article we will review the 4 most recommended fruits for seniors:
1. Apple
Key properties: Rich in soluble fiber (pectin) that helps regulate intestinal flora and reduce cholesterol. Provides antioxidants that fight inflammation.
Benefits: Improves digestion, controls appetite and offers cardiovascular protection.
2. Banana
Key properties: Source of potassium, good energy intake of rapid absorption and natural prebiotics.
Benefits: Regulates blood pressure, promotes brain performance and contributes to digestive well-being.
3. Orange
Key properties: High in vitamin C, antioxidants and water.
Benefits: Strengthens the immune system, improves skin health, and aids in collagen production.
4. Kiwi
Key properties: It contains more vitamin C than orange, as well as fiber, vitamin E and powerful antioxidants.
Benefits: Strengthens defenses, improves cell regeneration and stimulates digestion.
Why these fruits?
Affordable and accessible: Easily available in markets and supermarkets, ideal for tight budgets.
Easy to consume: They can be eaten raw, in smoothies or salads.
Wide range of benefits: They cover everything from digestive and cardiovascular care to skin, mind and immunity.
Additional health tips:
Vary the fruits: Although these four are essential, alternating with others (red fruits, pear, peach) enriches the diet.
Consume with the skin when possible: In the case of apples and oranges, the skin provides extra fiber and antioxidants.
Hydration: Accompany the intake of fruits with enough water.
Professional consultation: If there is a medical condition (such as diabetes or hypertension), adjust the portions with the help of a nutritionist or doctor.
Including apples, bananas, oranges, and kiwis in the daily diet is an economical and effective strategy to take care of physical and mental health in older adults.
These fruits offer essential nutrients that strengthen the immune system, protect the heart, support the skin, and keep digestion and mind fit!
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