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Six Foods You Should Eat to Live a Longer, Healthier Life

Nutritional multitaskers fight common aging concerns and provide bonus benefits, too.

By Beth Dreher

Tuesday, July 29, 2008

Almonds
Good for: Lowering cholesterol
Why: Several studies reviewed in 2007 suggest that the monounsaturated fats in almonds help lower LDL cholesterol. A small 2002 study from the University of Toronto found that when subjects (average age: 69) ate a handful of almonds every day for a month, their LDL cholesterol dropped by about 4.4 percent.
Amount: Between 25 and 45 almonds (or 2-4 tablespoons of almond butter) most days.
Sneak them in: Try toasted chopped almonds on cereal, yogurt, or salad.
Bonus Benefit: Excellent source of manganese, a mineral that aids calcium absorption.

Avocados
Good for: Healthy bones
Why: A 2003 Tufts University study of more than 1,400 women (average age: 59) found that women with the lowest daily intake of vitamin K (prevalent in avocados) had a much lower bone mineral density in their hips and spine than women with the highest intake. Tufts 2004 research showed similar results in men.
Amount: Aim for more than 70 micrograms of vitamin K per day. Half an avocado gives you about 30 micrograms. Try it in a leafy salad for a full day's amount.
Bonus benefit: Good source of heart-healthy fat, vitamin E, and folic acid.

Kiwifruit
Good for: Healthy lungs
Why: According to a 2001 Johns Hopkins University review of seven studies that included participants over 60 years old, eating vitamin C-rich foods such as kiwi daily was linked with improved lung function.
Amount: 1 ½ kiwi is equal to 100 mg of vitamin C per day.
Bonus benefit: Good source of fiber, high in antioxidants and potassium.

Spinach
Good for: Healthy eyes
Why: In a 2008 prospective study from Harvard Medical School that followed more than 35,000 over-50 women for 10 years, researchers found a 20 percent lower risk of cataracts for those who ate raw spinach more than once a week, compared to women who didn't eat any spinach. Similar results have been shown in older men. Researchers think spinach's high levels of the plant chemicals lutein and zeaxanthin help protect the eyes from age and sun damage, which can lead to cataracts.
Amount: One cup of raw spinach at least twice a week.
Bonus benefit: Rich in iron, vitamin C, and magnesium.

Grapefruit
Good for: Weight loss
Why: The grapefruit diet has been buzzing around the Web for years, but a 2006 study from the Scripps Clinic in San Diego confirms that eating grapefruit can help you lose weight. The study of 100 obese people found that subjects who ate half a fresh grapefruit before each meal, while eating normally otherwise, lost 3.5 pounds after 12 weeks.
Amount: 1 ½ grapefruit per day or 24 oz grapefruit juice.
Bonus benefit: Rich in vitamin C and antioxidants.
Caveat: Grapefruit juice can interact with some prescription drugs; check with your doctor if you eat grapefruit or drink grapefruit juice regularly.

Beets
Good for: Healthy heart
Why: A 2002 study from Tulane University of nearly 10,000 people age 25-74, found that the higher the intake of folate (a form of vitamin B prevalent in beets), the lower the risk of heart disease and stroke. An earlier study by the USDA Human Nutrition Research Center on Aging at Tufts showed similar results.
Amount: 1 cup of sliced beets provides more than 1/3 of the 400 micrograms of folate you need each day.
Bonus benefit: Low-calorie source of fiber and potassium.

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