Whether you are a young adult, at the peak of midlife, or part of the Baby Boomer generation, the foods you eat go a long way toward determining your state of health. Many of the diseases that plague Americans have been associated with poor eating habits, including diabetes, cardiovascular disease, and obesity.
NBC’s Today program recently highlighted seven “superfoods” that can help you stay in the peak of health throughout your life:
These are part of a family called cruciferous vegetables, loaded with antioxidants and specific nutrients that protect against many cancers. Others in this family are cauliflower, kale and cabbage. Include 3 – 5 servings a day of vegetables, some raw and some cooked.
This fatty fish is rich in lean protein to build muscle, and the critical omega-3 healthy fats that support your heart and nervous system. Other good fish to eat are blue fish, sardines, mussels, herring, halibut and trout. These are also low in mercury. Aim for 2 servings a week.
Nuts are a great vegetarian protein. They contain heart healthy fats, magnesium and zinc. Walnuts and pistachios are other good nuts. Just keep your consumption to a handful a day (about an ounce), particularly if you are watching your weight.
Plain, low-fat yogurt is great for your bones,. It also helps you maintain muscle strength and provides probiotics for healthy digestion. Even if you are lactose intolerant, you may be able to benefit from one serving a day.
This grain is a complete protein rich in fiber, calcium and iron, and it is gluten-free. Other good sources of protein and fiber are buckwheat, chick peas and black beans. Include one serving a day in your diet.
This beverage is rich in antioxidants and flavaonols that are proven to support heart and circulatory health. Studies show 5 cups a day is optimal, but any amount is a step in the right direction.
This sweet, tasty berry contains a flavonol called anthocyanin, which is a powerful antioxidant. Other power packed berries include blackberries, strawberries and raspberries. Eat them fresh, or frozen with no added sugar. Aim for half to one cup a day.
Include these nutritional powerhouse foods in your daily eating plan, and you’ll be on your way to life long good health.