Certain nutrition power-house staples are part of aging successfully and living well. Choosing healthy foods for meals and snacks can help you feel your best and help prevent some chronic and other illnesses that affect your health, appearance and self-confidence. There are many nutrients in the foods and fluids you enjoy every day. Foods that pack the best nutritional and health punch include carbohydrates, protein, fat, vitamins, minerals, fiber and water.
Berry Boost
Berries have remarkable antioxidant potential and are a good source of fiber and vitamins. Most of their antioxidant power comes from the potent plant compounds they contain called flavonoids and phenols, which also contribute to their vibrant colors. By combating free radicals and preventing body cell damage, these compounds are able to help prevent diseases, such as heart disease and cancer.
Monounsaturated and Omega Fats
These healthy-for-you fats are well researched in the protection benefits of heart health. According to the American Heart Association, monounsaturated fats found in olive oil, seeds and nuts like flax seeds and almonds are helpful when substituted for unhealthy trans and saturated fats as they work to help lower low-density lipoprotein (LDL or "bad") cholesterol. Omega-3 and Omega-6 unsaturated fats found in fatty fish such as salmon, DHA-fortified eggs, cold water fish, vegetable oils and walnuts have anti-inflammatory properties, reducing the risk and severity of heart attacks and stroke.
Leafy Greens
Dark-colored greens such as kale, collards, spinach, turnip greens, mustard greens, and Swiss chard pack a powerful nutrient punch. Raw, cooked or frozen, these vegetables contain vitamins A, C, and K; folate; potassium; magnesium; calcium; iron; lutein; and fiber, all essentials to a healthy life.
Orange Roots, Squashes and Fruits
Make sure to eat orange-colored vegetables and fruits throughout life. Orange-colored vegetables and fruit such as sweet potato, cantaloupe, squash, mango and carrot are nutrient all stars, loaded with vitamins C and A , potassium, lycopene and fiber. The nutrients in these foods may help with weight management, reduce your risk of cancer and help reduce your risk of age-related macular degeneration, lower LDL cholesterol and blood pressure, and promote collagen formation and healthy joints.
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