As the elderly get older, the various functions of the body have declined, resulting in poor resistance of the elderly, the risk of disease is also rising. Faced with this situation, according to health care experts advice and introduction, we summed up the following seven types of food can help enhance the resistance of the elderly.

1. Lipid Fish

Fish is high in omega-3 fatty acids. These include salmon and tuna. This fatty acid fights disease, helps lower the amount of fat in the blood, and prevents blood clots linked to heart disease.

The American Heart Association recommends eating at least two servings of fish (especially fatty fish) at least twice a week. “Eating fish reduces the risk of cardiovascular disease,” Lichtenstein said.

Another benefit of eating salmon and tuna is that the saturated fat you get from high-fat foods is reduced.

Usually at home, you can make some salmon, tuna to eat, use to roast or cook will be a delicious meal.

2. Raspberry

According to the U.S. Department of Agriculture, blueberries are the fruit with the highest antioxidant content, followed by cranberries, blackberries and strawberries. The color of blackberries comes from the pigment anthocyanin, an antioxidant that neutralizes free radicals that can cause chronic diseases such as cancer and heart disease. Blackberries, especially cranberries, also prevent urinary tract infections.

One cup of berries a day is good. You can snack on them, eat them on yogurt, or mix them with muffins or salads or smoothies.

3. Vegetables

Among the disease-fighting foods, vegetables are also the best. These include spinach, kale, bok choy and lettuce. They are high in vitamins, minerals, beta-carotene, vitamin C, folate, iron, magnesium, carotenoids, phytochemicals and antioxidants. A Harvard study found that eating foods high in magnesium, such as spinach, can reduce the risk of type 2 diabetes.

The next time you make a salad, you can add some of these vegetables, including super nutritious spinach and other green vegetables. Such foods can help you fight disease.

4. Whole Cereals

In the morning, Grandma usually urges us to eat some porridge, but does she know that soluble fiber in cereal can reduce blood cholesterol levels?

Whole grains include nutrients that are refined from refined grains. These contain folic acid, selenium, B vitamins and other heart-healthy elements. These elements can also control your weight and reduce the risk of diabetes. The fiber content keeps you from feeling hungry in between meals and helps your digestion.

Eat at least three servings of whole grains a day: whole wheat; barley; rye; millet; quinoa; brown rice; wild rice and whole wheat pasta, breads, breads and cereals. According to the American Dietetic Association, the recommended daily intake of fiber is 21-38 grams. Of course, the exact amount depends on your sex and age.

5. Sweet Potato

To improve your diet, you should add sweet potatoes to your diet. These sweet foods are high in antioxidants, phytochemicals, including beta-carotene; vitamins C and E; folate; calcium; copper; iron; and potassium. The fiber in sweet potatoes promotes the health of the digestive tract, and antioxidants play a role in preventing heart disease and cancer.

The natural sweetness of sweet potatoes makes them delicious even when baked without any seasoning.

6. Dairy Products

Not only is dairy a good source of calcium, but it also contains a lot of protein, vitamins (including vitamin D), and minerals. These elements are key to fighting osteoporosis. In 2005, the U.S. government’s nutrition guidelines recommended that people consume three servings of low-fat dairy products a day, and that they do weight-bearing exercise every day to strengthen their bones.(If you can’t do it every day, try other calcium-rich foods like veggies, kale, and broccoli, as well as calcium-rich soy products, juices, and grains.).

In addition to helping you build strong bones, dairy products may also help you lose weight. Research continues, but there’s not enough evidence to prove that three servings of dairy products a day will help you lose weight by reducing the amount of fat in your stomach.

Low-fat dairy products are the best snacks because they contain not only carbohydrates, but also protein.

“Not only is dairy the best snack for diabetics, it’s also the best snack for anyone else, because it keeps your blood sugar levels up,” says Bonnie Taub-Dix, MA, RD, spokesperson for the American Academy of Nutrition.

It’s good to have smoothies with low-fat yogurt or milk. You can also add some orange juice and a little strawberry. These foods can replace your usual snacks and are much healthier.

7. Tomatoes

In summer, these red tomatoes are full of flavor and lycopene, an antioxidant that helps prevent some cancers. Tomatoes are also rich in vitamins A and C, potassium, and phytochemicals.

Tomatoes are good for every meal. Eat them raw, cooked, sliced, etc. You can use them as snacks. Combine spinach and cheese with tomatoes to make a delicious dish.