Nutrition Tips on Aging Well with Vitality.

Olive Oil

Four decades ago, researchers concluded that the monounsaturated fats in olive oil were largely responsible for the low rates of heart disease and cancer on the Greek island of Crete. Olive oil also contains polyphenols, powerful antioxidants that may help prevent age-related diseases.


In the 1970s, Soviet Georgia was rumored to have more centenarians per capita than any other country. Reports at the time claimed that the secret of their long lives was yogurt, a food ubiquitous in their diets. While yogurt has never been proven directly, yogurt is rich in calcium, which helps stave off osteoporosis and contains “good bacteria” that help maintain gut health and diminish the incidence of age-related intestinal illness.

Thirty years ago, researchers began to study why the native Inuits of Alaska were remarkably free of heart disease. The reason, scientists now think, is the extraordinary amount of fish they consume. Fish is an abundant source of omega-3 fats, which help prevent cholesterol buildup in arteries and protect against abnormal heart rhythms.

The Kuna people of the San Blas islands, off the coast of Panama, have a rate of heart disease that is nine times less than that of mainland Panamanians. The Kuna drink a beverage made with generous proportions of cocoa, which is unusually rich in flavanols that help preserve the healthy function of blood vessels. Maintaining youthful blood vessels lowers risk of high blood pressure, type 2 diabetes, kidney disease and dementia.


Nuts are rich sources of unsaturated fats, so they offer benefits similar to those associated with olive oil. They’re also concentrated sources of vitamins, minerals and other phytochemicals, including antioxidants.


Drinking alcohol in moderation protects against heart disease, diabetes and age-related memory loss. Any kind of alcoholic beverage seems to provide such benefits, but red wine has been the focus of much of the research. Red wine contains resveratrol, which may activate genes that slow cellular aging.


Compounds in blueberries (and other berries) mitigate inflammation and oxidative damage, which are associated with age-related deficits in memory and motor function.

Chia or Flax seeds

They both have omega -3 fatty acids and a high antioxidant level, take 2 teaspoons ground daily. The Chia seeds high oil content, and the richest vegetables source for the essential omega-3 fatty acid is what makes this such a power food.  The unsaturated fatty acids are the essential oils your body needs to help emulsify and absorb the fat soluble vitamins, A, D, E, & K.  Just like flax seeds, Chia seeds are rich in the unsaturated fatty acid, linoleic, which the body cannot manufacture. 

Onion, Apples and Blackberries

Onions, apples and blackberries all contain quercetin which strengthens your immune system and fights mental slippage. These foods along with garlic, tomato, asparagus and cranberries can aid in the protection against cancer and respiratory diseases.


Folate and phytochemiacals can aid in the prevention of hearing loss. These chemicals can be found in dark leafy vegetables and other fruits and vegetables.


Spinach, chard, broccoli, eye yolks and corn are all high in lutein. Lutein was found to be concentrated in the macula, a small area of the retina responsible for central vision. The hypothesis for the natural concentration is that lutein helps keep the eyes safe from oxidative stress and the high-energy photons of blue light. Several studies also show that an increase in macula pigmentation decreases the risk for eye diseases such as Age-related Macular Degeneration


Tumeric has curcumin to boost memory function and protects against Alzheimer’s. Tumeric is present in certain mustards (check label) a can be added to soups or rice dishes (careful the yellow color can stain easily) There is also circumstantial evidence that curcumin improves mental functions as well as acts as a free radical scavenger and potent antioxidant.