10 foods that the elderly often eat to avoid getting sick

　　1. Raspberry

　　According to research by the United States Department of Agriculture, blueberries are the fruit with the highest antioxidant content, followed by cranberries, followed by blackberries and strawberries. The color of berries comes from the pigments anthocyanins, antioxidants that neutralize free radicals. Such free radicals can cause chronic disease of, such as cancer , heart disease, etc. Berries, especially cranberries, can also prevent urinary tract infections.

　　A cup of berries a day is a good idea. You can eat it as a snack, on top of yogurt, mixed with waffles or salads or smoothies.

　　2. Dairy products

　　Dairy products are not only a good food that provides calcium, but they also contain a lot of protein, vitamins (including vitamin D) and minerals. These elements are all key elements in the fight against osteoporosis. The U.S. government nutrition guidelines recommend that everyone consume 3 servings of low-fat dairy products every day. It also recommends doing weight-bearing exercise every day to strengthen bones. (If you can’t stick to it every day, you can try other calcium-containing foods including vegetables, kale, broccoli, etc. You can also try soy products, juices and cereals that are high in calcium. )

　　In addition to helping you build strong bones, dairy may also help you lose weight. Research continues, but there is still not enough evidence to prove that three servings of dairy products per day can help you reduce belly fat and ultimately achieve weight loss.

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

　　3. Lipid fish

　　Fish contains large amounts of Omega-3 fatty acids. These fish include salmon and tuna. This fatty acid fights disease and helps reduce the amount of fat in the blood, while also preventing blood clotting associated with heart disease.

　　The American Heart Association recommends eating fish at least twice a week and no less than two servings at a time (especially fatty fish).

　　Usually at home, you can cook some salmon or tuna, grill or boil it, it will be a delicious meal.