FIFTY-SOMETHING DIET FOR MEN AND WOMEN
Apparently healthy foods are not created equal for men and women to age well.
New research shows there are foods that specifically help men age:
(1) Tomatoes for their Lycopene. This is a powerful antioxidant which researchers say in high levels in middle-age men decreases their risk for stroke.
(2) Flaxseed for its Lignans. A generous sprinkle on your cereal every day dropped cholesterol levels in men by 10%. It is also thought to protect against prostate cancer.
(3) Whole Grain Cereals (steel-cut oats, whole wheat berries, hulled barley). There is a link between whole grain cereal and lower risk of heart failure.
(4) Bananas and Oranges. Potassium-rich bananas and oranges go toward preventing and controlling high blood pressure by balancing the sodium in your cells.
(5) Chocolate. Men who eat moderate amounts of chocolate may lower their risk of all types of stroke. Also, men who drink flavanol-rich cocoa were able to improve mild cognitive impairment.
New research shows their are foods that specifically help women age:
(1) Strawberries and Blueberries. Older women with high intakes of these two berries can delay memory decline by up to 2 1/2 years. There is also thought that the nutrients in strawberries play a role in taming inflammation, including fiber, folate, potassium and vitamin c.
(2) Dark, Leafy Greens. These contain vitamin K, a huge bone builder to help prevent hip fractures. AND, it is thought that vitamin K could play a role in protecting the skin's elasticity and helping to prevent wrinkles.
(3) Green Tea. Women who drank green tea 3x a week, had 17% lower risk of colorectal, stomach and esophageal cancer!! Drink 2 to 3 cups of green tea a day and the risk reduces by 27% among women who have been drinking tea regularly for 20 years.
(4) Walnuts for their Omega 3 fatty acids. Eating walnuts decreased risk of cardiovascular disease in women. It is also thought that walnutsmay help delay the development of breast cancer (as per an animal study). But it is known that walnuts contain anti-cancer nutrients like vitamin E, omega 3 fats and phytosterols, polyphenols and carotenoids, which are found in plants.
(5) Red Wine/Alcohol. Women who had one or two drinks a day in their late 50s and beyond had 28% higher odds of being in good health (from chronic illness, physical disability and mental decline) than non-drinkers. The study showed that women who hadone or two drinks a week also had same benefits, so the question is whether the components in alcohol provided the health aspects or the overall lifestyle provided that.
For more details as to quantities or the research behind this, see Huffingtonpost.com, 12/26/2012 (aging gracefully). |