Our Top 10 Foods for Aging Well
Aim to add these nutrient dense foods in your weekly shopping cart and/ or consume on on a daily or weekly basis to improve your nutrition and hormone health.
- Cruciferous vegetables like cabbage, kale, broccoli
They are loaded with nutrients like sulforaphane, Extensive evidence for protection against cancer, liver detoxification, gut health. It will also help detoxify excess estrogens that are stored in the liver or fat tissue causing endocrine imbalances in men and women.
- Any leafy greens
Greens such as swiss chard, spinach and kale are packed with carotenoids that protect aging eyes, and amp up your folate and magnesium levels for vital energy while decreasing inflammation. Buy a big bag each week!
All beans and lentils are fabulous fiber sources. Just ½ C. to 1 C./day will naturally lower LDL levels, raise HDL levels by 5%, regulate blood sugar/insulin levels and suppress appetite.
- Probiotic rich foods
Kefir/Yogurt, Kim Chee, Miso, Yakult, lacto-fermented sauerkraut. One daily serving of these nutrient dense foods also supplies the healthy bacteria needed to nourish your intestinal tract, lower cholesterol, boost immunity, and help with fat loss.
- Chia Seeds or Flax Seed Meal
Just 2 Tbsp.provide 5 gms. of fiber along with healthy omega-3 rich fats. Sprinkle on yogurt, cottage cheese, oatmeal or add to a smoothie. This extra fiber will bind and remover with excess estrogens or toxins for a good detox effect.
- Canned Wild Salmon and Sardines
I call these “health food in a can.” They are high in omega-3’s, contain virtually no mercury and are loaded with calcium. They also contain iron, magnesium, phosphorus, potassium, zinc, copper and manganese as well as a full Complement of B vitamins.
- Lean, Grass Fed Meats
High in Protein, Minerals and Vitamin B, lower in fat. Animals fed grass instead of grains have a higher CLA fatty acid level and essential fatty acids due to pasture diet. Look for hormone and antibiotic free meats. Available at Whole Foods, Henry’s or look for Laura’s Beef or US Wellness Meats
- Fresh and frozen berries
Frozen berries are available year-round and don’t spoil; associated with better memory in animal studies. They are the lowest fruits on the glycemic index scale. 1 C. = only 50 calories
- Spices and Herbs
The “superstar of spices’’ include turmeric, cloves, cinnamon and cumin. They offer anti-inflammatory and anti-cancer properties. Sprinkle cinnamon into a smoothie or yogurt for lowering blood sugars.
- Green Tea
Loaded with antioxidants! There are over 1000 studies showing green tea provices a reduction in the incidence of CVD, stroke, multiple cancers, osteoporosis, gallstones and liver disease, simple infections, cognitive decline, induces fat lose and increases exercise end