Vegetables are always the winner when it comes to nutritionists’ favorite meal suggestions. Vegetables provide minerals, vitamins, phytonutrients, anti-oxidants, carbohydrates, and proteins. Many age-related chronic illnesses are aided by vegetables.
Increasing vegetable consumption, particularly green vegetable consumption, is advised by experts and research as a key method to improve your health in your 50s and beyond. We’ll look at these green veggies in further detail below to help you enjoy life fully in your later years.
1 — Spinach
Spinach is high in lutein and zeaxanthin, which are carotenoids that help protect the eye from sun damage and changes caused by aging. Spinach contains vitamin A and carotenoid pigments such as lutein and zeaxanthin, both of which have antioxidant properties. According to studies, the typical American diet contains only one to three milligrams of lutein and zeaxanthin per day, while six milligrams per day has been linked to a decreased risk of AMD.
Spinach’s eye health-supporting qualities may be obtained whether you consume the leafy green fresh, canned, or frozen.
2 — Kale
Kale is low in oxalates and rich in calcium. Oxalate is a chemical that prevents the absorption of calcium, so obtaining a vegetable high in calcium while avoiding oxalate is important for bone health. Calcium and vitamin D are important nutrients for healthy bones.
After age 50, your bone mineral density starts to deteriorate significantly as bone breakdown starts to outpace bone formation, making us more susceptible to bone diseases such as osteoporosis or osteomalacia.
You may try adding kale to salads or kale chips by combining a few handfuls with a spoonful of olive oil and baking until crispy, or mixing it into a smoothie.
3 — Romaine Lettuce
I like to debunk the idea that romaine lettuce (and iceberg) does not have nutritional value as a dietitian. Romaine lettuce is full of significant amounts of potassium, vitamin A, and fiber. Because romaine lettuce is so popular, accessible, and cheap, it is an excellent entry point for health-conscious individuals to add more of it in their diets. Romaine lettuce has a low calorie count (under 10 per cup), and it’s especially beneficial for weight control as body weight becomes more difficult to maintain after the age of 50. Try making a wrap or boat with romaine lettuce for your next spring roll or taco.