These are vegetables that the experts highlight as great allies for people over 60, always as part of a balanced diet.
1. Red Cabbage: The Affordable and Powerful Antioxidant Shield
Red cabbage is much more than just a splash of color on your plate:
It’s rich in anthocyanins, powerful antioxidants that protect cells from oxidative damage.
It helps combat silent chronic inflammation, which is linked to:
muscle loss,
joint stiffness,
decreased mental clarity.
It can help improve balance and coordination, reducing the risk of falls, which is crucial for people over 60.
It helps regulate blood sugar, supporting the prevention of sarcopenia and metabolic decline.
How to eat it:
Finely grated in salads with lemon and salt.
Briefly sautéed to preserve its antioxidants.
Avoid prolonged cooking times, as these destroy some of its protective compounds.
2. Broccoli: The Natural Anti-inflammatory for Muscle, Heart, and Brain
Broccoli is one of the most complete vegetables for older adults:
It contains sulforaphane, a natural compound that is:
an antioxidant,
an anti-inflammatory,
protective against insulin resistance.
It helps regulate blood sugar, which is key if you have prediabetes or type 2 diabetes.
It provides protection to the cardiovascular system and the brain, helping to maintain a clearer mind and more stable energy levels.
To get the most benefit:
Steam it for 3–5 minutes or sauté it lightly.
Avoid boiling it for too long, as many of its benefits are lost.
Combining it with garlic (rich in allicin) and olive oil enhances the effect of sulforaphane.
3. Beetroot: A Natural Booster for Circulation and Energy
