15 Best Fruits For Elderly
Introduction
Aging is a complicated process and an inevitable part of life. However, it doesn’t have to lead to major health problems or increased risk of death. In fact, new research suggests that the key to staying healthy once you hit fifty is the same as what has been shown to make thirty-year-olds healthier: eating a diet rich in fruits and vegetables.
The list acts not so much as a ranking of which fruits are best for your health, but rather an overview of which kinds are most useful for different purposes (e.g., weight loss). That said, in addition to the apparent link between fruit and healthy aging, several of these fruits also have other benefits. Berries are chock full of powerful antioxidants, while avocados may help protect against heart disease.
15 Best Fruits For Elderly
1. Pineapples
Pineapples are rich in vitamin C, an essential antioxidant that helps promote immunity, prevent infection, and stave off wrinkles. Vitamin C also boosts collagen production, keeping skin smooth and elastic. Pineapple has the highest concentration of vitamin C among fresh fruits (100% DV per cup). The fruit is also high in manganese and bromelain. The latter has been shown to help reduce swelling and pain by breaking down proteins in your body.
2. Pomegranate
The colorful red jewel of the pomegranate contains a unique array of flavonoids called punicalagins that have strong antioxidant activity as well as anti-inflammatory properties. The fruit has been linked to reduced risk of heart disease, cancer, and even Alzheimer’s disease. Pomegranate is also packed with minerals such as potassium, manganese and iron.
3. Cherries
The dark red cherries are a nutritional powerhouse. While cherries are slightly low in vitamin C, they are rich in other antioxidants, including flavonoids called anthocyanins. They also contain melatonin, the antioxidant hormone that boosts sleep quality and aids fat burning and weight loss. Cherries help fight inflammation, improve cholesterol levels and lower the risk of heart attack and stroke.
4. Papaya
Papaya is rich in vitamins A and C. It also contains thiamin, riboflavin, niacin, and vitamin B6. Papaya is a good source of potassium and a rich source of natural folate. It also contains an enzyme called papain that has digestive properties and may help to ease symptoms of irritable bowel syndrome (IBS).
5. Blueberries
Blueberries are packed with potent antioxidants that help prevent cell damage from free radicals. Blueberries have the highest antioxidant capacity among all fruits and vegetables—more than even spinach or carrots! They are also high in fiber, making them incredibly effective at preventing constipation.
6. Watermelon
Watermelon may help reduce inflammation in the body and lower blood pressure, which have been linked to heart disease. Watermelon is also a good source of lycopene, a phytochemical that appears to reduce the risk of prostate cancer.
7. Avocados
Avocados are one of the healthiest fruits on the planet, and they contain high levels of fiber and monounsaturated fat. One avocado can provide you with nearly 400 percent of your daily fiber intake, which can have an impact on lowering LDL cholesterol levels and increasing HDL cholesterol, both of which are associated with reduced risk for heart disease. Avocados also aid in satiety (reducing cravings), boost weight loss, prevent constipation, and promote digestion. The fruit is rich in folic acid and potassium (which helps regulate blood pressure).
8. Oranges
Oranges are loaded with vitamin C and flavonoids such as hesperidin, pinoresinol, and tangeritin. Oranges seem to have anti-cancer properties and contain compounds that may help prevent heart disease and atherosclerosis.
9. Mangoes
A one-cup serving of mangoes contains 40 percent of your daily recommended value of vitamin C, which can help boost your immune system and protect your skin from free radicals. Mangoes also contain vitamin A and fiber. The fiber may help prevent constipation as it absorbs water in your body.
10. Paprika
Paprika is rich in carotenoids like beta-carotene, which is converted to vitamin A within the body. It has the highest content of any fruit or vegetable! Research suggests that carotenoids may help prevent cancer and heart disease by reducing oxidative stress and inflammation in the body.
11. Apples
Your grandmother was right: apples really do keep the doctor away. The fruit is loaded with pectin, a type of soluble fiber that has been shown to reduce cholesterol and prevent weight gain, plus it’s packed with quercetin (an antioxidant that may help prevent cancer) and a range of vitamins and minerals.
12. Melon
Watermelon is rich in potassium, which can help regulate blood pressure and prevent stroke. It also provides more than half the total recommended vitamin C intake for men aged 19 to 50 years (80 percent of women need only 30 percent daily). Watermelon is also a good source of vitamins A and C. Watermelon is a great source of fiber (which may help prevent constipation) and beta-carotene, which converts into vitamin A within the body.
13. Grapes
Grapes are rich in antioxidants and resveratrol, a phytochemical that may help reduce the risk of cancer, heart disease, and Alzheimer’s disease. Grapes are also a good source of vitamins K and C.
14. Kiwi
Kiwi is rich in vitamin C and a great source of potassium, which may help regulate blood pressure and prevent stroke. Kiwis are also a good source of vitamins A and C.
15. Apricots
Apricots are loaded with vitamin C and fiber, making them perfect for curing constipation. The fruit is also rich in beta-carotene, which the body converts to vitamin A, a nutrient that helps maintain healthy eyesight as you age.
Conclusion
If you’re eating an abundance of fruits and vegetables and taking in the right nutrients, the health benefits should be almost instantaneous—you won’t need to wait long for the results to show. That said, a diet rich in fruits and vegetables is generally defined as one that has 1 gram of fiber or more from fresh or frozen fruits and vegetables per 5-gram serving.
There’s ample evidence that eating a diet filled with fruits and veggies can improve your health. Numerous studies show that eating a high number of fruits and vegetables reduces your risk of heart disease, cancer, stroke, and diabetes. The health-promoting compounds in these healthy foods are also believed to help reduce the severity and frequency of hot flashes.