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Superfoods for Healthy Aging

What you eat can affect the wear and tear on your body.

Great quality produce just can't be beat!


Need an incentive to eat your fruit and veggies? Consider this: They contain powerful antioxidants that protect against cell-damaging free radicals and may help protect against conditions like heart disease and cancer. At each meal, fill half of your plate with fruits and vegetables. “Get a variety, and try to include all colors of the rainbow because that’s where the powerful antioxidants are,” says Irene Henry, R.D., a John Muir Health dietitian. To get started, try these superfoods:


Blueberries are tasty, and you can enjoy them year-round because the frozen variety packs the same health punch as fresh. One cup provides one-quarter of your daily vitamin C and 5 grams of fiber, as well as a healthy dose of anthocyanins (associated with higher memory function and lower cancer risk) and quercetin (which protects against cancer and heart disease). For extra credit: Try wild blueberries, which contain even more antioxidants.

Sweet Potatoes

One medium sweet potato supplies 35 percent of your daily vitamin C; has 4 grams of fiber; and gets its orange hue from beta-carotene, another powerful antioxidant. Beta-carotene helps guard against breast cancer, ovarian cancer, osteoarthritis and macular degeneration.

GO | To register for Superfoods for Healthy Aging at John Muir Health’s Women’s Health Center (June 11), visit johnmuirhealth.com/classes or call (925) 941-7900. John Muir Health dietitians offer one-to-one nutrition advice (doctor referral required). Call John Muir Medical Center: (925) 674-2518, Concord; (925) 947-5313, Walnut Creek.

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