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- foods high in fiber
- fruits, veggies, steel cut oats, and legumes
- these can aid with keeping you regular
- also lower cholesterol levels
- help manage blood sugar as well
- men over 51 - eat 30g of fiber daily
- women over over 51 - 21g daily
- whole grains
- good source of fiber
- rich in vitamin B6
- B6 and folate are important for preserving brain health
- can also cut your chances of getting heart disease, cancer and diabetes
- also eat quinoa, wheat berries, and whole-wheat couscous
- nuts
- tree nuts like almonds, walnuts, cashews, and pecans
- full of anti-aging powers
- contains nutrients that can delay or prevent heart related diseases
- these nutrients have the potential to protect against cancer, stroke, diabetes 2, and nerve disease
- they also protect your brain against aging as well
- fish - wild-caught
- salmon, tuna, herring, and trout
- they’re high in DHA and omega-3 fatty acids
- both of these are incredible for brain function
- low levels of DHA have been linked to Alzheimer’s
- by getting enough DHA you can potentially even improve brain function when Alzheimer’s sets in
- chia seeds are also a good source of DHA if you don’t like fish
- lean protein
- protein rich foods fight natural muscle loss
- enjoy your protein in foods like eggs, fish, chicken, or daily products
- avoid using protein powders because they don’t deliver as many nutrients
- grass fed dairy products
- you want to make sure to get the right kind of dairy products
- dairy products high in added sugar can cause more harm than good
- try getting unsweetened Greek yogurt and adding honey
- the calcium in dairy helps keep your bones healthy
- as you get older it can help prevent things like
- osteoporosis
- colon cancer
- high blood sugar
- after age 50 it is recommended you take 1,200 mg of calcium daily
- you can get this through fat free, or low fat dairy products
- yogurt, rice drinks, fortified oj, and tofu are great ways to get calcium
other than dairy
- blueberries
- contains polyphenols that lower inflammation throughout your body
- lessen the damage to your DNA cells which lessens the chances of getting some diseases
- improve how well your brain cells communicate with each other
- fresh or frozen is best, when you bake them the polyphenol levels drop
- red or orange colored produce
- watermelon, strawberries, tomatoes, red bell peppers
- studies show it can lower your risk with some types of cancer
- can help prevent strokes
- cruciferous veggies
- the older you get the worse your immune system gets
- these veggies can help boost your immune system
- broccoli, brussel sprouts, cauliflower
- have a chemical called sulforaphane that switches on your immune system cells
- this helps your immune system attack toxins that damage your cells
- dark leafy greens
- aids with keeping your eyes healthy
- spinach, kale, collard greens
- the antioxidants in them help to lower your chances of getting cataracts and macular degeneration
- eat one serving a day and keep away memory loss, thinking, and judgement
- avocado
- studies show the antioxidants in them can improve your memory and help you problem solve faster
- May help lower cholesterol
- lessen chances of getting arthritis
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