5 Vegetables That Are Best For Eating After 50, Per Dietitian

When dietitians are asked to recommend a food, vegetables are always the top choice. Vitamins, minerals, phytonutrients, various anti-disease agents, carbs, and proteins are all present in vegetables. Age-related chronic diseases are some of the specific ailments that vegetables fight for us.

Research and nutrition experts frequently point to increasing your vegetable intake, especially your green vegetable intake, as the main approach to improve your health, even after the age of 50. Here, we examine these green vegetables in more detail and discuss techniques to increase intake so that you can enjoy life to the fullest in your latter years. Read on for more information, and be sure to check out 7 Eating Habits That Make You Feel Younger After 50.

1 Spinach

Age-related macular degeneration (AMD) is an eye condition that damages the macula, the center of the retina, and impairs vision. Spinach includes vitamin A as well as the carotenoid pigments lutein and zeaxanthin, all of which are important in defending the eye against aging-related changes in the eye and UV damage. There is proof that the typical American diet only contains one to three milligrams of lutein and zeaxanthin per day, despite the fact that consuming roughly six milligrams per day has been linked to a lower risk of AMD.

Whether you consume spinach fresh, canned, or frozen, you can benefit from its support of eye health.

2 Kale

Kale is a calcium-rich, low-oxalate vegetable. Finding a vegetable that is high in calcium and low in oxalate is essential for bone health because oxalate prevents calcium from being absorbed. Calcium and vitamin D are essential elements for the development and maintenance of strong bones.

As bone breakdown outpaces bone creation around the age of 50, bone mineral density starts to drastically diminish, making us more susceptible to bone illnesses like osteomalacia or osteoporosis.

If adding kale to a salad isn't your thing, try blending it into a smoothie or making kale chips by combining a few handfuls with a tablespoon of olive oil and baking until crispy.

3 Romaine Lettuce

As a dietitian, I like to dispel the fallacy that romaine (and iceberg) lettuce lacks nutritional value with my clients. In actuality, romaine and other leaf lettuces are rich sources of fiber, potassium, and vitamin A. And since romaine lettuce is so popular, widely available, and reasonably priced, it makes for the best "gateway" green when recommending that we include more of it in our diets. Romaine lettuce has fewer than 10 calories per cup, which is particularly beneficial for controlling weight when body weight becomes more difficult to maintain around age 50. When making your next spring roll or taco, consider using romaine lettuce as a wrap or boat.

4 Broccoli

The most prevalent chronic joint illness is osteoarthritis, which affects 40 percent of persons over 65, according to estimates. The ideal dietary strategy for defending our joints is an anti-inflammatory eating pattern. This eating pattern includes broccoli, a vegetable that contains the chemical glucosinolate. Some studies have revealed that glucosinolates help stop cartilage from being destroyed, protecting joints, like this randomized controlled study that was published in 2017 in Scientific Reports. Increase your intake of broccoli by adding it to your next batch of mac and cheese or dipping it in a ranch dip as a snack.

5 Swiss Chard

Swiss chard is the last vegetable on the list. The "Mediterranean-DASH Intervention for Neurodegenerative Delay" (MIND) diet recommends eating dark leafy greens every day. The MIND diet places additional emphasis on foods that have been connected to higher cognitive performance and postponed cognitive decline. It is based on eating patterns found in the DASH and Mediterranean Diets. Dark leafy greens are a key component of the MIND diet and are likely protective against the age-related disease Alzheimer's dementia, according to a randomized controlled trial manuscript of the MIND diet that was published in Contemporary Clinical Trials in 2021. When making your next soup recipe or a stir-fry, Swiss chard might be a welcome addition.