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How to Eat Healthy As You Age

March 7, 2016

A healthy diet is crucial to seniors' health.

Here are the top 20 healthiest foods of all time: 

 

1. Bananas (Vitamin B6, Potassium)

  • excellent source of cardio-protective potassium

  • enhances the body's ability to absorb calcium

  • increase dopamine levels to counter depression

Serving Size: 1 medium banana 

 

 

2. Blueberries (Vitamin K, C & manganese)

  • help protect vision

  • lowers blood sugar levels

  • improves memory and recognition

Serving Size: 1 cup of blueberries

 

 

3. Eggplant (Vitamin B1, B6 & fiber)

  • helps reduce risk of heart disease

  • high in antioxidant which prevent disease

  • protects cell membranes from damage

  • protects brain cells

  • lowers cholesterol

Serving Size: 1 cup cooked eggplant

 

 

4. Fennel (Vitamin C & potassium)

  • rich in antioxidants, vitamin C, fiber, and phytonutrients

  • reduces inflammation

  • helps fend off chronic disease

  • contains fiber which helps regulate digestion

Serving Size: 1 bulb of fennel

 

 

5. Raspberries (Vitamin C, K & E)

  • prevents illness by stopping abnormal division of the cells

  • boosts heart health

  • prevents obesity and age-related decline

Serving Size: 1 cup of raspberries

 

 

6. Grapefruit (Vitamin A & C)

  • low in calories

  • loaded with nutrients

  • helps with weight loss, clear skin and digestive balance

  • increases energy levels

  • reduces risk of heart disease and cancer 

Serving Size: 1 large grapefruit

 

 

7. Swiss Chard (Many Vitamins)

  • contains belatins, vitamins A, C, E and K

  • contains magnesium, potassium, fiber, calcium, B vitamins, zinc and selenium

  • improves digestive health

Serving Size: 1 cup of raw swiss chard

 

 

8. Garlic (Vitamin C & manganese)

  • has sulfur-containing nutrients that bolster immunity and support healthy joints

  • contains cardioprotective benefits

  • is an effective antiviral

Serving Size: one clove

 

 

9. Kiwi (Vitamin C & E)

  • contains more vitamin C than an orange

  • offers high amounts of antioxidant protection

  • fiber, potassium, zinc, magnesium and vitamin E contribute to healthy nails, hair and skin

Serving Size: 1 kiwi

 

 

10. Tangerines (Vitamin C, fiber)

  • has more antioxidants than an orange

  • full of fiber which reduces disease risk and supports weight management

  • lowers risk of chronic, age-related eye disease

  • protects against diabetes and heart disease

Serving Size: 1 small tangerine 

 

 

11. Mushrooms (Vitamin D)

  • rich in ergothioneine, an antioxidant that may help fight cancer

  • supports the body's natural detoxification mechanisms

  • highest vegan source of vitamin D

Serving Size: 1 cup of raw mushrooms

 

 

12. Spinach (Vitamin K, A, C & E)

  • contains high amounts of vitamin A, iron, potassium, calcium, zinc and selenium

  • offers antioxidant protection

  • promotes healthy digestion

  • supports thyroid function

Serving Size: 1 cup of raw spinach

 

 

13. Oranges (Vitamin C)

  • vitamin C helps sustain a healthy immune system

  • white pith/zest helps lower cholesterol and high blood pressure

Serving Size: 1 large orange

 

 

14. Avocado (Vitamin K, E & C)

  • contain nearly 20 vitamins and minerals

  • can be used as a substitute source of saturated fat (like butter)

  • can reduce your risk of heart disease even without weight loss

Serving Size: 1 avocado

 

 

15. Kale (Vitamin B6, E, calcium)

  • helps deliver pigments to the eyes' retina which absorbs damaging sun rays

  • lowers cancer risk

  • supports bone health

  • aids in natural detoxification

Serving Size: 1 cup of raw kale

 

 

16. Onions (Vitamin C & folic acid)

  • rich in healthy, sulfur-containing compounds

  • good sources of vitamin B6, C, manganese, potassium and fiber

  • rich in antioxidants which support the immune system

  • supports heart health

  • combats inflammation

  • reduces allergy symptoms

Serving Size: 1 cup of cooked onions

 

 

17. Pomegranates (Vitamin C & K)

  • more vitamin C and potassium and fewer calories than other fruits

  • 1 serving provides over 50% of daily vitamin C requirements

  • powerful polyphenols help reduce cancer risk

  • rich in antioxidants which prevent illness 

Serving Size: 1 cup of pomegranate seeds

 

 

18. Tomatoes (Vitamin C, K, potassium)

  • rich in lycopene which helps prevent cancer

  • protects our cells' DNA with antioxidants

  • stimulates enzymes that deactivate carcinogens

Serving size: 1 medium tomato

 

 

19. Broccoli Sprouts (Vitamin B6, E, potassium & calcium)

  • helps detoxify our skin, lungs, kidney and liver

  • rich in natural plant chemicals

  • cancer fighting and antioxidant capabilities

  • helps protect us from disease

Serving Size: 1/2 cup

 

 

20. Winter Squash (Vitamin C)

  • inexpensive, healthy, versatile

  • richest source of anti-inflammatory beta-carotene

  • supports healthy vision and cell development

  • protects from infection

  • may reduce risk of age-related illnesses

Serving Size: 1 cup of cooked winter squash 

 

 

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