NEWSBRIEF: Eating to age gracefully

What if you were 60 but felt more like you were 30? Consider taking charge of your nutrition by adding in foods that help you feel decades younger.

 

Fish

“Try substituting fish into meals a few times a week,” said Dawn Jackson Blatner, registered dietitian and nutritionist. “Americans tend to eat less fish than people in other parts of the world and they are missing out on great-tasting protein that’s packed with omega-3s.”

Omega-3s support brain and heart health, two important considerations as you age. In fact, Mayo Clinic doctors believe that omega-3s reduce the risk of dying of heart disease.

“Fatty fish like salmon, tuna, sardines and mackerel are good options,” she said. “Try buying wild-caught versus farm-raised when possible.”

 

Eggs

“Many people don’t realize the benefits of eating eggs, and when you choose the right type of egg, you get higher levels of omega-3s, B12, and vitamin E, all nutrients needed for healthy aging,” Jackson Blatner said.

The ability to absorb energizing B12 decreases with age, so getting B12 in places like eggs is important. 

 

Berries

“Antioxidants protect your cells from damage and support a strong immune system,” she said. “This is incredibly important as you age so you can stay healthy and feel younger.”

Packed with vitamins C and E, berries are a superfood great for snacking and cooking. Try eating an array of colorful berries each week to give your body the antioxidants it craves. Blueberries are particularly well-known for their antioxidant properties.

 

Cruciferous vegetables

“Pack your plate with cruciferous vegetables as you age,” Jackson Blatner said. “These are members of the cabbage family and include broccoli, cauliflower, Brussels sprouts, bok choy and kale.”

These greens are great fresh or cooked, providing plenty of fiber to help keep your digestion on track. The National Cancer Institute states that cruciferous vegetables may help reduce the risk of some cancers. (BPT)

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