Supercharge Your Diet

Whether you are a young adult just graduating college or an older adult preparing for retirement, you are never too young or too old to begin taking steps to protect your health. Eating a nutritious diet rich in important vitamins and minerals is one of the best ways to start.

Eating a diet that is rich in vitamins, omega-3 fatty acids and antioxidants may help prevent many common health concerns, including cancer, heart disease, diabetes and other chronic health problems.

To help ensure you are receiving the appropriate amounts of necessary vitamins and nutrients—including vitamins A, B, C, D and E, calcium and omega-3 fatty acids—add these foods to your diet:

• Dairy products including low-fat yogurt, milk and cheese, contain high amounts of calcium and vitamin D, which help protect bone health and prevent osteoporosis.
• Many varieties of fish especially salmon and tuna, are high in vitamins A, B12, D and E as well as omega-3 fatty acids. Omega-3 fatty acids have been identified as important nutrients in preventing the development of chronic inflammatory disease, such as arthritis and certain cancers. It has also been proven to have a positive effect on vision, memory and mood.
• Citrus fruits such as strawberries and cantaloupe are high in vitamin C, which is essential for immune function and tooh, gum and skin maintenance. Vitamin C has been linked to preventing the development of colds or viral infections, allergies and certain cancers. It also aids in collagen production and has been linked to improved wound healing.
• Leafy green vegetables such as are high in vitamins B2, C, E, K, iron and folic acid. These delicious vegetables are essential in helping prevent certain cancers, diabetes and cardiovascular disease.

Sources: nlm.nih.gov, cdc.gov, mypyramid.gov, heart.org, livestrong.com, umm.edu