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The Nairobian

Manage aging by eating right

Wednesday Life

By Angella Wali | Jun 01, 2016

Aging comes with a myriad of health challenges, mostly because as the body ages, so do its systems. This results in slowed down metabolism, reduced immune strength and reduced muscle tone because of decreasing physical activity.

Indeed, old age is a risk factor for many lifestyle diseases. However, there are foods one can eat to ensure that aging does not bring misery to you and your family.

Whole Grains

Research has shown that a minimum of two servings of whole grains can reduce one's chances of developing diabetes due to the amount of soluble fiber available. This same fiber helps to bind cholesterol for excretion from the body while the B vitamins present in whole grains ensures food eaten is converted into much needed energy, thus reducing chances of fatigue.

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Antioxidants

Indulge in antioxidants such as Vitamin A, C, and E, found in brightly coloured fruits and vegetables, citrus fruits and avocados, nuts and seeds. These will help boost your immune system and keep infections away. Antioxidants are also great for preventing cancer, whose risk increases with age.

Calcium and Vitamin D

Older people are usually at high risk of osteoporosis due to reduced bone density caused by diminishing calcium levels. Indulging in calcium rich foods like dairy products and Vitamin D rich foods like eggs and milk is highly recommended. Other nutrients that are great for bone health include vitamin C and phosphorous.

Omega 3 Fats

These help to reduce risk of mental health problems. They are also great for preventing eye problems, especially age related macular degeneration.