Top 10 Foods That May Help You Live a Longer, Healthier Life

It's important to strive for a healthy diet throughout life, but as our bodies change after middle age, it becomes especially important to consume an overall healthy diet to ensure intake of vital nutrients. Shivani Sahni, MS, PhD, of Hebrew SeniorLife's Institute for Aging Research and Beth Israel Deaconess Medical Center's Department of Medicine, is examining the role of nutrition in the prevention of chronic diseases of aging. She offers a list of the top 10 foods and drinks for healthy aging, noting that different nutrients have important effects on several health outcomes related to aging.

First on her list are leafy greens such as salad greens, kale, and spinach, which are rich in vitamins A, C, E and K. Broccoli, bokchoy, and mustard are also rich in many of the B-vitamins, she says. "Additionally, these vegetables contain carotenoids—antioxidants that protect against chronic diseases of aging such as cancer and heart diseases. They also contain high levels of fiber and minerals like iron, magnesium, potassium, and calcium."

Next comes fish, which is not only a good source of protein but also provides omega 3 fatty acids. "Omega 3 fatty acids are considered to be anti-inflammatory, therefore fish intake may have health benefits related to protection against heart disease, cancer, and rheumatoid arthritis," says Dr. Sahni. Additionally, protein is a building block of the body that becomes even more important for maintaining bone and muscle health as we age. The American Heart Association recommends eating at least two servings of fish—particularly fatty fish—per week.

Yogurt is another important food to include in the diet because it is rich in protein, calcium, vitamin D, magnesium, and potassium. "It helps in maintaining bone health with aging and has also been linked with better weight management," says Dr. Sahni. "Additionally, it contains probiotics, or healthy bacteria, which aid in digestion and immune function."

Older individuals also receive considerable benefits from whole grains like oats because they are a good source of complex carbohydrates, which are digested slowly, and soluble fiber, which plays a role in decreasing cholesterol, maintaining blood sugar levels, and supporting a healthy gut.

Fifth on Dr. Sahni's list are brightly colored fruits and vegetables such as tomatoes, carrots, pumpkin, red cabbage, berries, cherries, and pomegranate. In addition to being packed with antioxidants and carotenoids, they're also full of flavonoids like anthocyanins, which have been linked to a variety of health benefits. Additionally, they tend to be rich in fiber as well. "Overall consumption of a variety of these foods has been linked with reduced risk of heart diseases, certain types of cancers and cognitive decline," says Dr. Sahni.

Above content provided by Beth Israel Deaconess Medical Center. For advice about your medical care, consult your doctor.

Posted December 2014