November 23 is National Eat a Cranberry Day
Try tossing veggies in olive oil, then adding your favorite fresh herbs or spices and roasting it for 30 minutes. Healthy and delicious!
Strawberries and blueberries are high in anthocyanins, which help lower blood pressure and keep your blood vessels healthy.
Men older than 50 need 550 milligrams and women need 425 milligrams of choline per day. Eggs are the best food source of choline.
Looking afer your heart health is crucial in your 60s, and olive oil is a great source of unsaturated fats, which help protect your heart and brain.
Beans and lentils also give you magnesium, potassium, iron, folate, and fiber, which can help protect your cells.
Choline is a nutrient the body needs for functions like memory, muscle control, mood balance, and breaking down fats.
Getting more protein from plants instead of animals lowers the amount of saturated fat in your diet, which reduces your chances of high cholesterol and heart disease.
You can put turmeric on vegetables, or meats like chicken and fish. You could also use it as part of a marinade.
High-fiber vegetables, like broccoli, cauliflower, Brussels sprouts, and cabbage, work especially well for this.
Studies show that some turmeric extracts can help ease the pain and other issues associated with osteoarthritis. This common type of arthritis usually starts after age 50 and typically affects your hands, hips, and knees.
Eating fiber-rich vegetables can help you maintain healthy bowl movements, which is important as you get older.
Whole grains are a good source of fiber, which can make you feel fuller longer.
Fruits and veggies that are dark and bright contain antioxidants. They help protect your cells from damage, which can lead to serious conditions, like cancer.
Paired with lean protein and produce, whole grains are an important part of a balanced diet.
Good sources of probiotics include yogurt, kimchi, and sauerkraut. Foods with prebiotics include onions, garlic, leeks, asparagus, artichokes, beans, and whole-grain foods.
Fruits and vegetables in a variety of colors can give you a full a range of nutrients and help you maintain good health later in life.
Fish that are low in mercury are great sources of omega-3s, like salmon, sardines, and freshwater trout.
Your gut has a close connection to your immune system and your overall health, which is even more important as you get older. Foods that have probiotics and natural prebiotics can help keep your gut healthy.
Like other dark, leafy greens, bok choy is a good source of vitamins K and C, folate, selenium, beta-carotene, antioxidants, and quercetin. It also contains magnesium, potassium, and calcium.
Omega-3 fatty acids are nutrients that protect your brain and heart. They're especially important for women who are pregnant and breastfeeding, which is more common in their 30s.
Most adults don't eat enough fruits and vegetables, so it's a good idea to make the ones you do eat count. That's when the highly nutritional bok choy comes in.
Young women are especially likely to be low in iron, but foods like beans, spinach, and lean red meat can help. Don't take iron supplements unless it's recommended by your doctor.
Calcium can help strengthen your bones and teeth, which is especially important during your 20s. This is the decade when your bones reach their maximum size and strength.
Dairy products like milk, yogurt, kefir, cottage cheese, and low-fat cheese are good sources of calcium. They also provide important nutrients, like vitamin D, potassium, and protein.
Good sources of complex carbohydrates include beans, quinoa, oatmeal, and whole-wheat bread.
Iron helps carry oxygen throughout your body and gives you energy. A lack of iron can lead to anemia, which is when the blood doesn't have enough red blood cells to carry oxygen.
Good sources include lean meat, fish, and dairy products, as well as plant-based sources like beans, lentils, nuts, seeds, and tofu.
Complex carbohydrates are your body's preferred source of fuel for energy. They take longer for your body to break down and digest, giving you more energy and helping you feel full longer.
Although most people tend to get enough protein, active young people, especially those who play sports, may need more to help the body build and heal muscles.
These berries are naturally sweet but low in sugar, which make them a great snack.
Sources: (Independent) (WebMD)
See also: The biggest myths you may believe about aging
Click on for the foods you should be consuming from your 20s to your 60s and beyond.
Best foods to eat in each decade of your life
These are the foods you should be consuming throughout the years
FOOD Healthy eating
While a healthy, balanced diet is essential in each decade of our lives, our bodies require specific nutrients as we age. From hormonal changes to bone density, things change from one decade to the next, and learning how to feed your body properly as you grow older can prevent diseases and other unnecessary complications from arising.
Click on for the foods you should be consuming from your 20s to your 60s and beyond.