Scientists are staying busy these days unlocking the secrets of the nutrients that can keep us feeling healthy and looking young.
You can begin right now to reap the benefits of this research by choosing foods packed with powerhouse nutrients. The following featured foods have shown great promise in recent nutrition studies.
Antioxidants are the key to combating age-related disorders such as; cancer, heart disease, cataracts, skin damage and they can even slow down the aging process. Eat a diet rich in beta carotene, vitamin C and vitamin E. Here are antioxidant top food picks:
Beta carotene foods are; spinach, carrots, sweet potatoes, kale, winter squash, asparagus, brussels sprouts, broccoli, cantaloupe and apricots. Recommended Dietary Allowance (RDA) is 3 oz. daily.
Vitamin C foods are; sweet red pepper, orange juice, tomato, pineapple, blackberries, raspberries, grapefruit, orange, papaya and strawberries. RDA is 60 mg or about 1/2 cup.
Vitamin E foods are; oatmeal, peanut butter, almonds, brown rice and peanuts. RDA is 30 mg.
Calcium and Vitamin D are necessary for healthy bones. Consume plenty of calcium and vitamin D in the bone building years before age twenty-five and maintain intake to minimize bone loss as you age. Get your vitamin D from a supplement or spend fifteen minutes in the natural sunshine without sunscreen to boost the absorption of calcium. Here are calcium and vitamin D top food picks:
Calcium foods are: yogurt, milk, cheddar cheese, tofu, broccoli and rhubarb. RDA is 1,000 mg.
Vitamin D foods are: salmon, milk, fortified cereal and margarine. RDA is 400 IU (International Units).
Vitamin B6 and Vitamin B12 are essential for normal function of the brain and nerve cells. Deficiencies with these vitamins especially in older people can cause confusion and memory loss. Here are vitamin B6 and vitamin B12 top food picks:
Vitamin B6 foods are; sweet potato, banana, chicken breast, kidney beans, lentils, fortified cereal and rice bran. RDA is 2 mg.
Vitamin B12 foods are; yogurt, fortified cereal, clams, lobster, sockeye salmon, blue crab, fresh bluefin tuna and eastern oysters. RDA is 6 mcg or about 3 oz.
Tip: According to the National Institutes of Health, consumption of 1,000 to 1,500 mg of calcium per day after menopause provides the best protection against the development of osteoporosis.
List of resources, all worth checking out.
Healthy Eating Begins at the Supermarket from Tuft University, Department of Education
The Six Super Foods Every Woman Needs from WebMD.com
40 Foods with Superpowers from Menshealth.com
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Cheers to a Healthy Day!
Lou Ann Donovan
I’m a Midwest gal who began on a journey to live a healthier life way back when I was in college. Now just like all of you, the twists and turns of my life have led me to where I am today. Passionate about healthy living, community and social media, I invite you to Live Young with me!
