Foods for Long Life and Well-Being
The time to start eating them is now.
Antioxidant "Superfoods" to Protect Your Cells and Heart continued...
"I've definitely been adding berries to my diet throughout the
year," says Clevidence.
You don't have to limit your berry intake to in-season either. Fresh, frozen
(without sugar), or dried...the benefits are the same.
Got milk? If you want to keep your bones strong and lessen your chance of
fractures as you get older, add calcium-rich foods such as low-fat cheese and
milk to your diet. Calcium also keeps teeth strong, helps your muscles
contract, and your heart beat. Recent studies have even shown that calcium may
lower your risk of colon polyps, and help you lose weight. Researchers at
Purdue University found that women who consume calcium from low-fat dairy
products, or get at least 1,000 milligrams a day, showed an overall decrease in
As you get older, the amount of minerals in your bones decrease. Too little
calcium increases your risk for osteoporosis and, with it, disabling or
Dairy products are the best source of calcium. Choose skim milk, low-fat
yogurt, and low-fat cheese to avoid saturated fats. A single serving can
provide you with 30% of the 1,000 milligrams a day you need. You can also add
calcium to your diet with calcium-enriched cereals and orange juice. Foods such
as dark green vegetables, dried beans, and sardines also contain calcium.
Won't taking a calcium supplement do the trick? Sure, says William Hart, but
calcium-rich foods are also high in protein needed for bone and muscle
While you're adding calcium to your diet, don't forget to exercise. Your
bones will thank you later. "Calcium alone isn't enough. Add weight-bearing
exercise as well," says Hart. Take the stairs, park at the far end of the
parking lot, walk wherever you can. You'll help the calcium do its
Water for Energy and Your Skin
Most people don't drink enough water," says nutritionist Susan Ayersman.
"We need water to flush out toxins, keep our tissues hydrated, keep our
Water is also essential if you're eating high-fiber foods, says Leslie Bonci
at the University of Pittsburgh Medical Center. Water helps fiber do its