Many people find it difficult to choose suitable snacks as they get older, particularly when they need foods that provide nutrients that help maintain overall health and support the muscles, bones, and brain.
اضافة اعلان
According to Verywell Health, registered dietitian Carlin Remedios recommends a snack combining berries and plain Greek yogurt because it provides protein, calcium, and a variety of plant compounds that may support different aspects of health.
Berries, particularly blueberries, strawberries, raspberries, and blackberries, contain anthocyanins, natural pigments with antioxidant and anti-inflammatory properties that give these fruits their vibrant colors.
Greek yogurt, meanwhile, provides high-quality protein and calcium, as well as beneficial bacteria.
Supporting Brain Health
Remedios notes that the anthocyanins found in berries may help support blood flow and blood vessel function. Some research has also linked foods and supplements rich in these compounds with improvements in certain aspects of memory, attention, and information-processing speed.
Some of these compounds also reach the colon, where gut microbes break them down into smaller compounds that may affect the composition and activity of gut bacteria and the production of short-chain fatty acids. These fatty acids help maintain the intestinal lining and regulate immune and inflammatory processes.
Yogurt containing live cultures may also contribute beneficial microorganisms to the gut.
Protein and Muscle Health
Greek yogurt provides high-quality protein and essential amino acids, including leucine, which helps stimulate muscle protein synthesis.
As muscle mass naturally declines with age, getting enough high-quality protein becomes important for maintaining muscle mass and strength.
Combined with regular resistance training, adequate protein intake can support muscle function, mobility, and independence.
Yogurt also provides calcium and protein, two nutrients that are important for maintaining bone health. Supporting bone health becomes increasingly important with age, particularly during and after menopause, when bone loss can accelerate.
