Healthy Tuna Grain Bowl with Turmeric Sweet Potatoes and Spicy Yogurt Dressing

This healthy grain bowl is loaded with fresh ingredients and vibrant flavors, thanks to the tangy, spicy yogurt sauce and turmeric-roasted sweet potatoes. Plus, you can easily make this dish from pantry staples and long-lasting freezer items. Serve with an extra squeeze of lime juice for a nutrient-packed and sustaining meal. Level: Easy Total: 40 min Active: 30 min Yield: 4 servings Ingredients 2 medium sweet potatoes, peeled and diced into 1-inch pieces  2 tablespoons toasted sesame oil  3/4 teaspoon ground ginger  3/4 teaspoon ground turmeric Kosher salt and freshly ground black pepper  3 cups frozen cooked brown rice (about 24 ounces)  1/4 head red cabbage, thinly sliced (about 2 cups)  2 small carrots, trimmed and peeled into paper-thin ribbons  2 large limes, halved, 1 half cut into wedges for serving  3/4 cup nonfat plain Greek yogurt  1 tablespoon fish sauce  2 teaspoons chili paste, such as sambal oelek  1 1/2 teaspoons honey  Two 5-ounce cans albacore tuna packed in water, dr
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Harvard Doctor: These foods maintain good mental health, boost immunity, and are mandatory after the age of 50!

These foods are indispensable in your diet when you reach adulthood

A study lasting over 10 years found that these foods have special benefits for those over 50 years of age.
Foto: Shuterstock

It's no secret that as we get older, the body slowly begins to tire faster. Certain activities you once enjoyed become too intense, you get tired faster, and your concentration slowly begins to decline. Fortunately, introducing these foods improves health and immunity, siruns Dr. Myth from Harvard.

As we approach middle age, the risk of problems such as type 2 diabetes and high cholesterol increases. Adding beans to your daily diet is a fantastic way to reduce your risk. Only half a cup of beans a day reduces bad cholesterol by up to 5%.

The risk of high cholesterol is a problem that affects men at 45 and women at 55. Therefore, it is necessary to consume as much food as possible to combat this problem. Oats are great for this because of a type of soluble fiber called beta glucan. Soluble fiber binds to cholesterol during digestion and allows it to be eliminated from the body instead of staying in
arteries.

Apples are a fantastic diet for many reasons. They reduce the risk of diabetes, helping to regulate blood sugar levels. They contain an average of 5 grams of fiber, which can lower cholesterol, and also contain a substance called quercetin, which has been shown to lower blood pressure. They are also a great source of Vitamin C, potassium and antioxidants.

Nuts reduce the risk of cardiac arrest by 28%.

For better brain function


We've talked a lot about foods that improve cardiovascular and metabolic health, but what about brain health?

Recent research has found that people who eat a lot of vegetables like spinach, kale or cabbage are more likely to keep their concentration levels high.

Another fantastic ally for better brain work are berries of all kinds. This fruit variety is rich in certain phytochemicals that are believed to increase blood flow to the brain while reducing inflammation. All berries are always welcome.

Muscle health


In order to function properly, muscle needs protein, and yogurt like Greek, which is a little denser, is a great source.

An additional benefit is that yogurt contains a lot of calcium, which is responsible for maintaining bone density. Women over 50 and men over 70 should pay special attention to calcium intake.

Let's also mention one variety of vegetables that is excellent in preserving all parts of the body. Carrot preserves the health of the eyes, mouth, teeth, skin and heart.

It lowers blood pressure and bad cholesterol, boosts the immune system, supports digestion and reduces the risk of cancer and cardiovascular disease.

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Healthy Tuna Grain Bowl with Turmeric Sweet Potatoes and Spicy Yogurt Dressing

This healthy grain bowl is loaded with fresh ingredients and vibrant flavors, thanks to the tangy, spicy yogurt sauce and turmeric-roasted sweet potatoes. Plus, you can easily make this dish from pantry staples and long-lasting freezer items. Serve with an extra squeeze of lime juice for a nutrient-packed and sustaining meal. Level: Easy Total: 40 min Active: 30 min Yield: 4 servings Ingredients 2 medium sweet potatoes, peeled and diced into 1-inch pieces  2 tablespoons toasted sesame oil  3/4 teaspoon ground ginger  3/4 teaspoon ground turmeric Kosher salt and freshly ground black pepper  3 cups frozen cooked brown rice (about 24 ounces)  1/4 head red cabbage, thinly sliced (about 2 cups)  2 small carrots, trimmed and peeled into paper-thin ribbons  2 large limes, halved, 1 half cut into wedges for serving  3/4 cup nonfat plain Greek yogurt  1 tablespoon fish sauce  2 teaspoons chili paste, such as sambal oelek  1 1/2 teaspoons honey  Two 5-ounce cans albacore tuna packed in water, dr