reflux and other problems. Fiber, which is basically the parts of food we can’t digest, sweeps things along the GI tract like an intestinal broom. It also feeds the good bacteria in our microbiome and helps to optimize cholesterol and sugar levels in the blood. What to eat: Much of the fiber is
removed in processed foods. Even though it’s plentiful in the natural world, Americans typically don’t get nearly enough. Good sources are fruits, vegetables,
whole grains, legumes, nuts, and seeds. Avocados and artichokes are two of the most fiber-dense products of the vegetable kingdom, but legumes have even more. Good choices are beans, lentils, chickpeas, and split peas. Tip: Soluble fiber needs to be
hydrated to work effectively, but as people age, their sense of thirst tends to diminish, causing less fluid intake. Try to drink plenty of water and unsweetened beverages to keep things flowing smoothly in the gut. It also helps to eat water-
colored carotenoids found in carrots and sweet potatoes, red lycopene in tomatoes and beets, and green lutein in kale and spinach are all great free- radical fighters. “I tell people, when they look
at their plate, they want to see a rainbow,” says Greenfield. “The different colors mean you are getting a wide range of protective phytochemicals.” Tip: Don’t shy away from frozen
produce. “Frozen vegetables and fruits are equivalent or superior to fresh when it comes to nutrients because they are harvested and preserved at their peak,” says Alice Lichtenstein, director of the HNRCA Cardiovascular Nutrition Laboratory.
FIBER Why it’s needed: As we age, the digestive process slows down, contributing to constipation, gastric
laden foods, including apricots, grapes, grapefruit, and, of course, watermelon.
PROTEIN Why it’s needed: Hormonal changes
and other factors cause people to start losing muscle mass after the age of 30, but it can really accelerate following middle age. While resistance exercise, such as
weight training, is the top treatment to minimize muscle loss, protein provides the necessary amino acids to build muscle. What to eat: Fatty fish, such as wild
salmon, sardines, and mackerel. They not only contain protein but also healthy fatty acids that protect against heart disease and Alzheimer’s. Tip: Try the grain quinoa, which
has all nine essential amino acids. “Quinoa is one of nature’s few complete plant proteins and is also
high in B vitamins, vitamin E, several minerals, and antioxidants,” notes Greenfield.
CALCIUM Why it’s needed: Bone loss is a
normal part of aging but can be prevented or delayed with exercise and consuming calcium-rich foods. Supplements are popular, but
they can cause trouble if the calcium, which is hard for the body to absorb, winds up as deposits in joints, blood vessels, and other unwanted places. What to eat: Blake suggests no-
and low-fat dairy products as good calcium sources, in part because they are fortified with vitamin D, which the body needs to absorb calcium from food. Other excellent sources include plain yogurt, cabbage, broccoli, spinach, lima beans, black beans, almonds, kale, and mustard greens. Tip: Calcium absorption is
dependent on vitamin D, and vitamin K plays an important role in keeping the mineral in the bones and out of arteries. Since Americans are often deficient in these two nutrients, Blake and other experts suggest taking Vitamin D and K supplements.
POTASSIUM Why it’s needed: High blood
pressure increases naturally with age, and a bad ratio between sodium and potassium can make it worse. Recommendations call for about three times as much potassium as sodium in the diet, but in the U.S., those numbers are often reversed. What to eat: Bananas seem to get a
lot of attention as potassium sources, but plain old potatoes with their skins have twice the content. Tip: Beets can also help lower blood
pressure because they’re loaded with natural nitrates, which turn into nitric oxide gas during the digestive process. The gas relaxes blood vessels, allowing for better blood flow.
JANUARY 2019 | NEWSMAX MAXLIFE 79
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