Foods That Support Healthy Aging

by Jill Weisenberger, M.S., R.D., C.D.E.

Once we hit 30 years or so, each birthday takes on a different meaning: Amidst the excitement, cake, presents and celebrations is the reminder of advancing age. And while we can’t stop the clock, we can help ourselves to age gracefully – by fighting back with a healthy diet. This article lists some of the top age-fighting foods and includes a sample meal plan to get you started. The best news: The foods on this list taste good, too.

Salmon and other fish
Omegas for brainpower

Fish really is brain food. Eating fish at least once each week seems to protect against the cognitive decline associated with aging. Researchers involved in the Chicago Health and Aging Project found that men and women age 65 and older who ate fish once a week showed a 10 percent slower rate of mental decline than those who ate fish less frequently. Subjects who ate fish twice per week fared even better, with a 13 percent slower rate of decline. The researchers remarked that the difference in cognitive ability was similar to that of those three to four years younger.

Omega-3 fatty acids are primary components of the brain cell membrane, and fish is an excellent source of both EPA and DHA, two important omega-3 fats. In an earlier study, overall fish consumption and omega-3 fatty acid intake, as well as DHA intake, were all associated with a lesser risk of Alzheimer’s disease. Researchers followed 815 men and women age 65 to 94 who were unaffected by Alzheimer’s disease at the start of the study. Within a couple of years, 131 participants developed this common form of dementia. Those who consumed fish at least once per week were 60 percent less likely to develop Alzheimer’s disease compared to those who rarely or never ate fish.

But omega-3s do more than protect the brain. Since 2000, the American Heart Association has advised Americans to eat fish at least two times a week to protect the heart. Sorry, fried fish doesn’t count. And there’s more. This family of fats shows promise in easing arthritis, asthma and even depression.

Fish is versatile: Steam it, grill it or broil it, and enjoy a healthy plate of protein and omegas. The Aging Well Meal Plan at the end of this article features a dinner of delicious broiled salmon. But if you can’t dine on fish two or more times a week (or, if fish just isn’t your thing), you can also attain omega-3s through fish oil supplements. High-quality fish oil supplements are purified and deodorized – and are harvested from oils in the fishes’ bodies to provide the same health benefits as the omega-3s found in fish.

Leafy greens
Lutein to keep your sight strong

Spinach, kale, collards and other leafy greens pack a punch of the pigment lutein, a phytochemical important to the eyes. In the Nurse’s Health Study, women who ate the most lutein-rich foods had a significantly lower risk of requiring cataract surgery than those who ate lesser amounts. That’s especially good news, as our eyes become increasingly tired with age. Cataracts cloud the vision of more than two-thirds of adults in their 80s, and nearly one-quarter of those in their 60s.

Other studies show that lutein may also help prevent age-related macular degeneration, a cause of irreversible blindness. The macula is the most sensitive part of the retina, where lutein is concentrated. Scientists speculate that this pigment helps protect the eyesight by shielding the macula from oxidative damage from light.

And if that isn’t enough to make you head for the farmer’s market, green leafy vegetables are also teeming with folic acid – a B-vitamin thought to stave off Alzheimer’s disease, heart disease and some cancers – and vitamin C and beta-carotene, powerful antioxidants that squelch free radicals before they have a chance to damage your skin and other cells.

But did you know that most Americans – while they are consuming plenty of starchy vegetables like potatoes – just aren’t eating enough of these leafy greens? A recent study funded by the USDA Center for Nutrition Policy and Promotion and the National Cancer Institute reported that dark green vegetables (the ones with the most antioxidants!) are only consumed at one-third of the recommended amount. In fact, a survey of more than 1,700 healthy adults living in the Southwestern U.S. showed only 40 percent of women and 49 percent of men age 51-85 consumed the recommended amount of vegetables.

Enjoy your leafy greens in salads, or have them braised, microwaved, sautéed or steamed. With so many vegetable varieties and so many cooking methods, you’ll likely never tire of these nutrient-packed foods.

Berries
Bursting with cancer-fighters

These little fruits are storehouses of fiber, folic acid, vitamin C, and ellagic acid, one of several phenolic acids, which are disease-fighting phytochemicals. In the 1980s, scientists demonstrated that ellagic acid inhibited the formation of tumors. A search for foods rich in ellagic acid proved fruitful; as some of the highest concentrations are found in black raspberries, strawberries and cranberries.

When rats treated with cancer-causing chemicals consumed a diet of 10 percent black raspberries, they showed a 50 percent reduction in cancers of the mouth, esophagus and colon – the tissues that absorb the cancer-fighting compounds – compared to rats that did not eat the berry-laden diet. Scientists at The Ohio State University are hopeful that they’ll find similar results in human studies.

Eat a variety of berries for healthful aging. Blueberries are linked to heart health in humans, and rats fed these tiny berries for two months showed improved coordination, strength and memory. More berry studies suggest that cranberries can help prevent urinary tract infections and gum disease. With so many to choose from, you could eat a different berry each day of the week.

Tea
Sip your way to a healthy heart and a longer life

Perhaps there is some truth to this Chinese proverb: “Drinking a daily cup of tea will surely starve the apothecary.” Tea is loaded with health-enhancing antioxidants. Black tea has been shown to repair blood vessel damage in people with coronary artery disease. Green tea, which is less processed than black tea, has more antioxidants. EGCG, the tea’s most abundant antioxidant, can increase the overall antioxidant capacity of the blood. This, in theory, can help fight heart disease and cancer. A recent study of healthy Japanese adults age 40 to 79 found an association with green tea and a reduced risk of death from stroke and other forms of cardiovascular disease. Additionally, there was a similar but slightly weaker relationship between drinking the beverage and death from all causes.

Other benefits of tea? Human studies show mixed results, but at least one study in Asia suggests that regular consumption of green tea is associated with a lower risk of cancers of the breast, colon, stomach, esophagus, bladder and pancreas. And it may keep you mentally sharp, too. In a study with mice, researchers found that EGCG decreased the type of plaque in the brain that is associated with Alzheimer’s disease.

Don’t waste your money with instant or bottled tea beverages. They don’t have the same antioxidant content and don’t compare to home-brewed tea. Green tea extract containing EGCG is also available as a dietary supplement.

Nuts and nut butters
Nutrients in nuts protect the heart, too

Nuts are host to protein, fiber, antioxidants, selenium, magnesium, vitamin E and monounsaturated fats. The vitamin E in nuts may help protect cell membranes from damage by free radicals, and might play a role in preventing heart disease and cancer, and promoting eye health. Population studies show that men and women who consume nuts at least four times a week have a 37 percent reduced risk of developing coronary heart disease, compared to those who never or rarely eat nuts. Each additional serving of nuts is associated with an even lower risk. A large study of men demonstrated that nuts protect against sudden cardiac death. Short-term studies have demonstrated other cardiac benefits, including decreased oxidation of LDL cholesterol (the bad cholesterol) and improved functioning of the blood vessels.

Nuts are a great addition to salads, vegetables, rice and more. Peanut butter and other nut butters make a delicious meal or snack when spread on whole grain bread or crackers, or onto thin, tart apple slices. Snacking on walnuts gives you a healthy dose of omega-3 fatty acids. These are not the same powerful omega-3s found in fish body oil, but the plant type has also shown promise in protecting the heart. The meal plan at the end of this article features a breakfast of a whole grain English muffin with peanut butter, but you could substitute with delicious cashew or almond butter, too. Try cooking with nut oils, such as walnut oil, which imparts a tasty, nutty flavor and more nutrition than butter.

Red beans, black beans, lentils and other legumes
Fiber fights creeping weight

Many people recognize that beans are a heart-healthy vegetable choice. But did you also know that beans can help control your weight? These types of beans are legumes, a family of plants with edible seeds enclosed in a pod. Jam-packed with fiber, just one cup gives you about half the daily recommended amount.

If you’ve tried to lose weight, but gave up before you reached your goal because you were tortured by hunger, then fiber in general – and beans in particular – may be the right solution. Because fiber isn’t fully digested, it provides relatively little calories, but impacts satiety – the feeling of being full – quite significantly. Studies have shown that doubling fiber intake reduces calories consumed and leads to weight loss. Many weight loss plans are about deprivation, but rather we suggest you focus on good-for-you foods like beans and other fiber-rich selections that will keep you feeling satisfied. Most fruits, vegetables and whole grains are also good sources of fiber.

To get a host of health benefits, federal guidelines recommend one to three cups of beans and other legumes weekly, depending on the total calorie content of your diet. If you eat about 1,800 calories each day, you should have three cups of beans per week. The soluble fiber in beans helps keep blood sugar and cholesterol in the healthy range, and this cholesterol-free source of protein also provides potassium for your blood pressure and bones, as well as folic acid to fight heart disease, cancer and dementia.

Not sure what to do with them? Be adventurous, and check out recipes from around the world. Start with Mexican, Cuban or Asian cookbooks for a few delicious ideas. Toss beans into salad, soup, chili and pasta. Mash white beans, and mix them into soup and chili to thicken the liquid. Use canned beans for convenience. Rinse and drain them to remove some of the gas-causing compounds.

The 2,000-calorie meal plan provided at the end of this article includes black bean soup and Mediterranean hummus, made from garbanzo beans.

Milk
Calcium and vitamin D for dense bones

Federal guidelines recommend three servings (equivalent to three cups) of milk and milk products daily to prevent low bone mass and provide a slew of nutrients, including protein, calcium, potassium, magnesium and vitamins A and D. Unfortunately, less than 10 percent of older Americans get the recommended amount.

Ten million Americans already have osteoporosis, a disease characterized by reduced bone mass and increased fragility. Another 18 million are at high risk of developing osteoporosis. You need calcium and vitamin D daily to protect your bones, but watch the fat content of your dairy foods. Choose nonfat and lowfat dairy to avoid the saturated fat that’s bad for your heart. If you like milk, but don’t drink it because you’re lactose-intolerant, consider drinking lactose-free milk or taking the enzyme lactase before consuming milk. Yogurt and cheese usually don’t contain vitamin D, so you may need to look elsewhere if you’re not drinking enough milk. Try fortified foods like orange juice or vitamin D supplements. Get it naturally in sardines, tofu, pink salmon and green leafy vegetables. For additional calcium, use supplements such as calcium citrate, which also acts as an antacid and can be more easily absorbed.

Citrus fruits
Vitamin C to protect your skin

Oranges, grapefruits and other citrus fruits provide ample vitamin C, a strong antioxidant that protects the cells of your skin and other tissues. Vitamin C also plays a role in the maintenance of healthy connective tissue and the production of collagen, providing support, strength and resilience to the skin.

Like other antioxidants, vitamin C is used up by the body during exposure to pollution, smoking and other toxins – so a steady supply is needed. A medium orange has more than the daily recommended amount of this water-soluble vitamin. Enjoy a daily glass of juice or a piece of whole citrus fruit to give your skin a fighting chance.

Whole grains
Keep blood sugars stable and prevent diabetes

It’s no surprise that Uncle Sam suggests at least three servings of whole grains daily. That was the recommendation in the government’s 2005 Dietary Guidelines for Americans. Compared to refined grains, whole grains are full of antioxidants, vitamin E, selenium, magnesium, fiber and many other bioactive compounds.

Several large studies consistently found a 20 to 30 percent reduced risk of type 2 diabetes when at least three servings of whole grain foods are consumed each day. Consumption of whole grains seems to improve insulin sensitivity, which often worsens prior to the onset of diabetes. In one study, participants were divided into two groups and fed identical diets with the only difference being the source of their grains. One group ate whole grains while the other ate refined grains. The group fed the whole grains showed a better response to insulin after six weeks. In a separate study, fasting blood glucose levels were found to be lower among older adults who consumed the most whole grains compared to those who consumed the least.

Sadly, the average intake of whole grains was estimated just a few years ago to be less than one serving per day. Only 10 percent of Americans consumed the recommended three servings daily. And among older adults, less than 10 percent were getting the recommended amount of grains, whole or otherwise. Not to worry: Getting your full dose can – and should be – a lot more interesting than eating three slices of whole wheat bread. That’s not to say that whole wheat bread can’t be delicious and satisfying, but it does tend to become routine. Try some of these other whole grains to jazz up your meals:

• Barley
• Brown rice
• Buckwheat
• Bulgur
• Corn
• Millet
• Oatmeal
• Quinoa
• 100% whole wheat pasta and crackers

Water
Hydration is a must

This one is a no-brainer. Water makes up about 60 percent of your body weight. It carries nutrients and waste throughout your body. It acts as a lubricant around your joints, and aids in your body’s temperature regulation. In short, you’ve got to stay hydrated for all of your cells and organs to function properly. Which water should you drink? The best choice is the one you like the best – bottled, tap or flavored. They all do the trick.

In fact, even caffeine-containing beverages are okay. In 2004, the Institute of Medicine issued a report stating that coffee, tea and other caffeinated beverages can be used to meet daily hydration needs. Now that’s good news for all you java junkies.

The Aging Well Meal Plan
Eating for aging means eating for living

Try to find ways to incorporate these 10 foods into your meals. But don’t worry about a perfect diet; multivitamins can help fill in any nutrition gaps. Experts agree that a multivitamin is a good idea after age 50. Even with the great meal plan below, it can be hard to meet your increased nutrient needs, especially when you have that efficient, “mature” metabolism that demands fewer calories than you may have eaten in your 20s and 30s. Your lifestyle has changed and so have your health needs. It’s natural that your diet has to change, too.

Here’s an example of a healthy day of eating that features foods shown to fight aging:

Breakfast:
1 whole wheat English muffin with 1 tablespoon peanut butter
1 6-oz container of nonfat, light vanilla yogurt
1 cup of fresh blueberries
Coffee or brewed tea

Snack:
1 cup of grapes
Brewed tea

Lunch:
1 cup of black bean soup
2 ½ cups of salad with romaine lettuce, baby spinach, carrots, cucumbers, tomatoes, red and yellow bell peppers, ¼ cup mandarin oranges and 1 tablespoon sliced almonds
Vinegar and 1 tablespoon olive oil
1 small banana
Water or brewed iced tea

Snack:
¼ cup of hummus
6 whole wheat thin crisp crackers
1 small can of low-sodium tomato juice

Dinner:
5-oz broiled salmon with onions sautéed with 1 teaspoon of olive oil
1 cup of wild rice
1 cup of steamed broccoli with 1 tablespoon of grated fresh Parmesan cheese
1 reduced-fat oatmeal-raisin cookie
1 cup of nonfat milk

Snack:
3 dark chocolate kisses
Water or brewed tea
Water throughout the day

Nutrition analysis:
Calories: 1,987
Protein: 98 g
Carbohydrate: 267 g
Fiber: 46 g
Fat: 66 g
Saturated fat: 14 g
Omega-3 fatty acids: 379 mg
Vitamin D: 497 IU
Folate: 388 mcg
Vitamin C: 233 mg
Iron: 14 mg
Sodium: 2,600 mg
Zinc: 7 mg
Calcium: 1,200 mg

Sources:
Karen Collins, R.D. Spokesperson for the American Institute for Cancer research Email: collinsk@stny.rr.com

Morris MC, Evans DA, et al. Fish consumption and Cognitive Decline with Age in a Large Community Study.Archives of Neurology (2005) 62

Chasan-Taber, L, Willett WC, et al. A prospective Study of Carotenoid and Vitamin A intakes and Risk of Cataract Extraction in US Women. The American Journal of Clinical Nutrition (1999) 70:509-516.

Kaumudi, J, et al. The Effect of Fruit and Vegetable Intake on Risk for Coronary Heart Disease. Annuals of Internal Medicine, (2001) 134:1106-1114.

Van Duyn, MAS, et al. Overview of the health benefits of fruit and vegetable consumption for the dietetics professional: Selected literature. Journal of the American Dietetic Association, (2000) 100:1511-1521.

U.S. Department of Health and Human Services, U.S. Department of Agriculture, Dietary Guidelines for Americans 2005. www.healthierus.gov/dietaryguidelines

Veggies contain chemicals that boost DNA repair and protect against cancer (press release). Georgetown University Medical Center. Feb. 9, 2006.

Prynne CJ, Mishra GD, et al. Fruit and Vegetable Intakes and Bone Mineral Status: a cross-sectional study in 5 age and sex cohorts. The American Journal of Clinical Nutrition (2006) 83:1420-1428.

New SA, Robins SP, et al. Dietary Influences on Bone Mass and Bone Metabolism: further evidence of a positive link between fruit and vegetable consumption and bone health? The American Journal of Clinical Nutrition (2000) 71:142-151.

Yamanaka A, Kimizuka R, et al. Inhibitory Effects of Cranberry Juice on Attachment of Oral Streptococci and Biofilm Formation. Oral Microbiology and Immunology (2004) 19:150-154.

USDA Nutrient Database for Standard Reference, Nutrient Data Laboratory, www.nal.usda.gov/fnic/foodcomp/search/index.html

Duffy SJ, Keaney JF, et al. Short- and Long-Term Black Tea Consumption Reverses Endothelial Dysfunction in Patients With Coronary Artery Disease. Circulation (2001) 104:151-156.

American Institute for Cancer Research: Research Shows It’s Smart to Think Green – Green Tea (press release). July 14, 2005.

Rezai-Zadeh K, Shytle D., et al. Green Tea Epigallocatechin-3-gallate (EGCG) Modulates Amyloid Precursor Protein Cleavage and Reduces Cerebral Amyloidosis in Alzheimer Transgenic Mice. Journal of Neuroscience (2005) 25: 8807-8814.

Institute of Medicine: Report Sets Dietary Intake Levels for Water, Salt and Potassium to Maintain Health and Reduce Chronic Disease Risk (press release). February 11, 2004.

Additional Sources:
Sahyoun NR, Jacques PF, et al. Whole-grain Intake is Inversely Associated with the Metabolic Syndrome and Mortality in Older Adults. American Journal of Clinical Nutrition (2006) 83:124-131.

Foote JA, Giuliano AR, Harris RB. Older Adults Need Guidance to Meet Nutritional Recommendations Journal of the American College of Nutrition (2000) 19: 628-640.

Kuriyama S, Shimazu T, et al. Green Tea Consumption and Mortality Due to Cardiovascular Disease, Cancer, and All Causes in Japan Journal of the American Medical Association (2006) 296:1255-1265.

Ros E, Mataix, J. Fatty Acid Composition of Nuts – Implications for Cardiovascular Health British Journal of Nutrition (2006) 96, Supplement 2: 29-35.

Albert CM, Gaziano, JM, et al. Nut Consumption and Decreased Risk of Sudden Cardiac Death in the Physician’s Health Study Archives of Internal Medicine (2002) 24: 1382-1387.

Kelly JH, Sabate J. Nuts and Coronary Heart Disease: An Epidemiological Perspective British Journal of Nutrition (2006) 96, Supplement 2: 61067.

Morris MC, Evans DA, et al. Consumption of Fish and n-3 Fatty Acids and Risk of Incident Alzheimer Disease Archives of Neurology (2003): 60: 940-946.

Christine L. Sardo, MPH, RD Manager, Chemoprevention Trials with Berries Ohio State University Comprehensive Cancer Center Email: Christine.sardo@osumc.edu Phone: 614-293-8218

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