Healthy foods for long life

(Source: British Nutrition Foundation)

Particularly good for Important food component Great food sources
The heart Unsaturated fatty acids Vegetable oils and reduced fat spreads, nuts, seeds, avocados
Heart, brain, joints Long chain Omega 3s Oily fish
Gut & heart Insoluble fibre Wholegrain foods, nuts, seeds, vegetables, skins of some fruits including tomatoes
The heart Soluble fibre Pulses, oats, rye, barley, some fruits and vegetables, potatoes
Muscle, immune system Protein Protein Lean meat, chicken, seafood, eggs, pulses, quorn, soya products
All body systems Antioxidants, Vitamin C Tomatoes, peppers, broccoli, cabbage, citrus fruits, melon, kiwi
Prostate Lycopene Tomatoes, guava, apricots, watermelon, papaya, pink grapefruit
All body systems Beta-carotene Dark green, yellow and orange fruit and vegetables – carrot, pumpkin, spinach melon
Eyes Lutein/zeaxanthin Kiwi fruit, grapes, spinach, kale, broccoli, red and orange peppers
All body systems Vitamin E Plant oils, nuts, seeds, watermelon
Prostate, immune system Selenium Brazil nuts, bread, fish including shellfish, meat, eggs
The heart & brain Folate Leafy vegetables, fruits, beans, wholegrain products, liver, nuts, fortified breakfast cereals
Bone Vitamin K Green leafy vegetables, liver, Brussels sprouts, broccoli, asparagus, some fruits (rhubarb, kiwi)
Bones & Heart Calcium Low/reduced fat milk/dairy products, fortified soya products, bread, canned fish (with bones)
Heart Potassium Root vegetables, fruit, lentils, beans, fish, milk, yogurt, nuts
Blood Iron Liver, meat, beans, nuts, dried fruit, wholegrain foods, fortified breakfast cereals, dark green leafy vegetables
The heart & brain Alcohol in moderation Alcohol (moderate amounts)
Teeth Fluoride Drinking water, tea, fish
Blood, immune system Zinc Meat, shellfish, milk/dairy foods, bread, cereal products

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