Antioxidants boost your immune system, reduce damage caused by free-radicals and help prevent heart disease, macular degeneration, diabetes and cancer. Good sources of antioxidants are brightly colored fruits and veggies, nuts, fish and whole grains.
2. OMEGA 3 FATS
Omega 3's improve brain function, promote healthy vascular function and help prevent alzheimer's and depression. Omega 3 fats can be found in flaxseeds, walnuts, squash, and soybeans. I like taking a fish oil supplement in capsule form just to make sure I am getting enough. 1 to 3 grams per day is good for most of us.
Fiber aids digestion, rids the body of built up waste products and helps you maintain or lose weight by keeping you feeling full longer. Good sources of fiber are oatmeal, whole grains, dry beans, raw fruits and raw vegetables.
4. OLIVE OIL
This wonderful fat promotes healthy skin and hair, lowers bad cholesterol, and helps reduce the risk of skin and breast cancers. Saute your favorite fresh veggies in 1 Tbsp. of olive oil for the perfect daily dose.
It is nearly impossible to get all the vitamins and minerals your body needs to be healthy from food sources alone. Take a high quality multi-vitamin daily, and if you are a woman who is still menstruating, take a vitamin with added iron. Iron supplements will help your body produce new red blood cells to replace those you've lost.
Next week: Five foods to avoid!!