Health tip

Nuts Are a Nutritional Winner

Nuts and seeds are a rich source of plant protein, have plenty of dietary fiber, and are high in heart-healthy mono-and polyunsaturated fats (including plant omega-3 fatty acids) and low in saturated fats. They also contain many vitamins and minerals (such as vitamin E, magnesium, phosphorus, copper, and manganese) and a collection of plant chemicals with potential antioxidant and anti-inflammatory properties.

Try these tips to capitalize on the health benefits of nuts and seeds:

• • Choose nuts and seeds in place of less healthful options, like processed foods made with refined grains
  • Aim for a small palmful of nuts/seeds or a tablespoon of nut butter five days a week
  • Choose unsalted nuts and seeds and skip the sugary coatings.

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What can I do to keep my bones healthy?

Include plenty of calcium in your diet. For adults ages 19 to 50 and men ages 51 to 70, the Recommended Dietary Allowance (RDA) is 1,000 milligrams (mg) of calcium a day. The recommendation increases to 1,200 mg a day for women age 51 and older and for men age 71 and older. Good sources of calcium include dairy products, almonds, broccoli, kale, canned salmon with bones, sardines and soy products, such as tofu. If you find it difficult to get enough calcium from your diet, ask your doctor about supplements.

Pay attention to vitamin D. Your body needs vitamin D to absorb calcium. For adults ages 19 to 70, the RDA of vitamin D is 600 international units (IUs) a day. The recommendation increases to 800 IUs a day for adults age 71 and older.

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Benefits of Vitamin E

Vitamin E is a nutrient that’s important to vision, reproduction, and the health of your blood, brain and skin. Vitamin E also has antioxidant properties. . . . If you take vitamin E for its antioxidant properties, keep in mind that the supplement might not offer the same benefits as naturally occurring antioxidants in food. Foods rich in vitamin E include canola oil, olive oil, margarine, almonds and peanuts. You can also get vitamin E from meats, dairy, leafy greens and fortified cereals. Vitamin E is also available as an oral supplement in capsules or drops. The recommended daily amount of vitamin E for adults is 15 milligrams a day. . . .Caution: Most people get enough vitamin E from a balanced diet.

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Vitamin B6 is a water-soluble vitamin that plays a role in over 100 different reactions in the body, which is why you want to get vitamin B6 foods in your diet. This vitamin is needed to help make amino acids, the building blocks of proteins and hundreds of cellular functions. It can also be used to make niacin (vitamin B3) from the amino acid tryptophan. . . It helps the body maintain a healthy nervous system, makes hemoglobin that carries oxygen in red blood cells throughout the body, provides energy from the food that we eat, acts as a natural pain treatment, boosts mood and also creates antibodies that our immune systems use to protect us. 

This vital vitamin can be found in high levels, naturally, in the following 10 vitamin B6 foods (percentages based on 1.3 milligrams daily for adults under 50 years old):

1. Turkey Breast — 3 ounces: 0.7 milligrams (53 percent DV)
2. Grass-Fed Beef — 3 ounces beef tenderloin: 0.5 milligrams (38 percent DV)
3. Pistachios — 1/4 cup: 0.5 milligrams (38 percent DV)
4. Tuna — 1 3-ounce can: 0.4 milligrams (30 percent DV)
5. Pinto Beans — 1 cup cooked: 0.4 milligrams (30 percent DV)
6. Avocado — 1 raw: 0.4 milligrams (30 percent DV)
7. Chicken Breast — ½ one breast: 0.3 milligrams (23 percent DV)
8. Blackstrap Molasses — 2 tablespoons: 0.26 milligrams (20 percent DV)
9. Sunflower Seeds — 1/4 cup: 0.25 milligrams (19 percent DV)
10. Sesame Seeds — 1/4 cup: .25 milligrams (19 percent DV)

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Apples: A Great Fruit with Lots of Benefits

Eating an apple can take a while, and that’s a good thing for your mouth. Munching spurs a cleansing action that shakes up the plaque clinging to gums and teeth. Firm fruits, such as apples, are nutritious and eating them can help your dental health.

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Run Away From Aging Skin

Exercise benefits every part of your body — including your largest organ, the skin. Working out improves circulation, helping nourish the skin. Better blood flow brings more oxygen and nutrients and may help your skin produce collagen, which staves off wrinkles. Don’t fret about sweat — exercise will not clog your pores. Wash your face right after a workout and avoid tight headbands, which can trap sweat and irritate skin.

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Fill Up on Fiber

“Foods that are high in fiber — like fruits and veggies, oatmeal, nuts, and legumes — can help with constipation that becomes more common as you age. They’re also able to help lower your cholesterol levels, manage your blood sugar, and keep you at a healthy weight. If you’re a man who’s 51 or older, aim to eat 30 grams of fiber each day. If you’re a woman, try for about 21 grams.”

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