Healthy eating is less important for many in their younger years, but becomes all the more necessary as the risk of heart disease, high blood pressure, Alzheimer's and other age-related conditions increases as you get older. When you decide to eat healthier (hopefully sooner rather than later), keep in mind that certain foods are packed with nutrients that are vital as you age. Here are nine key ones:
Blueberries and strawberries These fruits contain antioxidants that may protect the brain from oxidative stress and may also help reduce the effects of age-related conditions such as dementia. With fruits and vegetables, the darker the color, usually the higher the nutritional value.
Dark chocolate
This is also a good source of antioxidants, although it is recommended that you consume no more than 8 to 10 grams of sugar per serving.
Wild salmon
Fatty fish such as salmon contain omega-3 fatty acids that are converted by the brain to DHA (docosahexaenoic acid), which improves neuronal communication and promotes neural growth.
Whole grains Whole grains contain fiber (which supports heart health), vitamin E (which can help reduce oxidative damage), and some omega-3 fatty acids (which also support heart health). Remember, whole foods in general are always the better option. The less edited, the better.
Avocado
Avocado contains good fat, also known as monounsaturated fat, which contributes to healthy blood flow and can help lower your blood pressure.
Asparagus This vegetable is a good source of folic acid, which helps support the nervous system. (Folic acid deficiency can lead to neurological disorders including depression and cognitive impairment.)
Apples You are probably familiar with the old saying, "An apple a day keeps the doctor away." Admittedly, while apples aren't quite a miracle cure, they contain quercetin, an antioxidant plant compound that protects your brain cells.
Yogurt This snack has protein and the amino acid L-carnitine, which helps improve blood flow in the brain. B vitamins in yogurt may also benefit from nerve support.
Nuts/seeds
In addition to containing vitamin E, which can help minimize cognitive decline, nuts are also high in monounsaturated fats, which help reduce inflammation.
