Artichoke Health Benefits

Artichokes, though referred to as a vegetable, are actually a ‘thistle.’ Artichokes are high in dietary fiber, which promotes digestive health and may lower LDL (bad cholesterol) as well as promote heart health. They are rich in magnesium, a major mineral that is key for healthy blood pressure and folate, a B vitamin essential for nerve function.

One major benefit of eating artichokes is that they contain inulin, a type of fiber which acts as a prebiotic. Prebiotics are foods (typically high-fiber foods) that act as food for human microflora (aka, gut bacteria). Prebiotics can improve the balance of the  microorganisms in your gut. Healthy gut bacteria play a role in overall health, including immune system integrity. Other foods that contain prebiotics include almonds, bananas, whole grain wheat/corn/rye/barley, flaxseeds and cabbage.

Eat artichokes may hot or cold. To eat them, pull off the outer petals one at a time. Dip in a sauce, if you like and pull through your teeth to remove the soft, pulpy portion of the petal. Discard the rest of the petal. Then get to the heart by spooning out (and discarding) the fuzzy center part at the base. On the bottom you will find the heart, which is 100% edible.

Does uncovering the heart sound like too much work? Buy a bag of frozen artichoke hearts, a jar of artichoke hearts (in water) or canned. They add a tangy zip to salads.

Parsley health benefits and uses

Parsley is one of the most popular herbs in the world. Easy to grow, you can also find this biennial plant in most supermarkets year round. While perhaps not the most glamorous of herbs, parsley is versatile, nutritious and offers many health benefits. If you think parsley is just a decorative garnish, you’re missing out!

Herbs and spices add flavor to foods but are powerful disease fighters, rich in nutrients. Parsley is high in vitamins K and C and is a good source of vitamins A and folate (per 1/2 cup, fresh). Parsley contains two health promoting compounds: volatile oils and flavonoids. Some of the benefits of parsley’s compounds include reducing inflammation, promoting heart health, a strong immune system, healthy bones and more.

Fresh is best. Look for vibrant green leaves, absent of dry, wilted yellow patches. Keep fresh parsley in a plastic bag in the refrigerator.

Sprinkle chopped parsley on everything including meats, poultry and fish. Add parsley to salads, salad dressings, soups and sauces. Chop the stems for a crunchy topping to pasta and potato salads. Add a handful to your favorite green smoothie recipe. Make a delicious pesto with fresh basil, spinach, parsley, garlic, pine nuts, olive oil, lemon juice and fresh parmesan.

Vitamin Supplements for 65+

Among other major life changes, such as retirement and Medicare enrollment, those aged 60+ years have nutrition needs different from those in their 20s, 30s and even 40s.

Nutrients of Concern

Those aged 65+ are at increased risk for nutrient deficiencies, particularly water (yes, water is an essential nutritient), vitamin 12 and folate; vitamin D, calcium and zinc. As you age, your organ function begins to decline, resulting in an increased risk for developing chronic health conditions, such as high blood pressure. A healthy, nutrient-dense diet is essential. As your body’s own natural antioxidant system becomes less effective, you need to increase your intake of antioxidant vitamins, such as vitamin A (in the form of beta-carotene, vitamin E and C).

General Dietary Supplement Criteria – Choosing a Vitamin

Among those MVIs marketed toward the ’50+ crowd’ look for options that offer 100% of the RDA or AI (recommendation) for vitamins C, E, B12, B6 and folic acid, as well as for the minerals selenium and magnesium. Many MVIs fall short on magnesium. Look for one that contains at least 100 mg (25 to 33% of your daily requirment). There is evidence that vitamin K may be important  for older Americans, so look for a MVI that offers about 25 mcg (except if you take Coumadin or another blood thinning medication). Vitamin K interferes with blood-thinning medications. The nutrients mentioned above are especially important for bone health, heart health and energy metabolism.

Potassium and Other Minerals

Choosing foods rich in potassium, such as many fruits and vegetables, is important because potassium (along with calcium and magnesium) may reduce blood pressure and potassium is a major mineral, needed in large quantities. While widely found in the food supply, it is the #1 nutrient deficiency in the U.S. Vitamins and minerals are best absorbed and used by your body when obtained from whole foods. However, if you wish to take a multi-vitamin/mineral (MVI) supplement, choose wisely.

Vitamin D and Calcium

In most cases, you shouldn’t rely on your MVI dietary supplement to meet your needs for calcium and vitamin D. There isn’t enough room in the pill itself for the calcium required for most Americans. Choose a calcium + vitamin D supplement and take it separate from a multi-vitamin. The recommended dosage is at least 1,000 mg calcium and 400 I.U. vitamin D but most research has indicated that the vitamin D recommendation may be too low, especially if you do not get adequate sun (UVB) exposure; about 15 minutes per day of direct sunlight.

Vitamin A and Iron

Vitamin A intakes in the elderly are generally below the current standard of 800 – 1,000μg per day. Despite these low intakes, liver stores of vitamin A are well preserved with advancing age so supplementation would be more detrimental in elderly persons than in younger persons because of a diminished ability to clear this vitamin from the body, leading to potential toxicity (hypervitaminosis A). Nowadays, the majority of the vitamin A in most MVIs is in the form of beta-carotene (about 75% of the vitamin A), a vitamin A precursor found in abundance in your orange and dark green veggies and some fruits. In addition, MVIs designed for this age typically contain little or no iron as this mineral can be stored in the liver. Iron overload is known clincally as hemochromatosis.