Super foods for the silver age

By Dr. Robert E. Graham

The old adage you are what you eat is even more important as we age. What you eat has an enormous impact not only on your weight, heart health, mood, cognition and cancer risks, but also life span. It’s never too late to start a new dietary pattern which incorporates “super foods” that will help you live a happy and healthy life. A healthy diet can transform any lifestyle at any age.

Decades of  research shows that a mostly plant-based diet consisting of fruits, vegetables, legumes, nuts, and whole grains—with limited amounts of animal products—is best prescription for a long and healthy life. Using this guide, you can eat like you want to live forever in good health.

Here are my Top Five FOODs: beans, berries, broccoli, nuts and greens

  • Beans – favorite source of plant-based protein, half to one cup a day is our recommendation. Beans are high in antioxidants. Red beans have more per serving in terms of protein, vitamins, calcium and fiber. Pinto beans, small red beans, black beans and kidney beans are excellent choices for high antioxidant and mineral, especially iron content.
  • Broccoli—favorite cancer fighting vegetable. Not only is broccoli high in fiber and antioxidants, it also packs a punch with its combination of vitamins A, C, B9, and K. This veggie benefits all aspects of the body from the immune system to your bones and tissues. Broccoli contains lots of compounds studied for their cancer-fighting abilities. One of the top contenders is sulforaphane.
  • Berries – we call them dirt candy. They are full of phytonutrients and anti-oxidants aim for one-two servings a day. Try blueberries, strawberries, raspberries, or blackberries. Frozen berries work, too, when berries are out of season.
  • Nuts – nuts are mostly fat, good fat for your brain and heart health, aim for five servings a week. Try almonds, walnuts, cashews, pistachios, or nut butters.
  • Green leafy vegetables – the best source of vitamins and minerals; aim for one-two servings a day. These include spinach, kale, collards, Swiss chard, mustard greens, turnip greens, dandelion greens, arugula, and romaine lettuce.

 

 


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