Women frequently list cancer as one of their top health concerns. While some risk factors, such as a genetic predisposition to certain types of cancer, are beyond your control, a growing body of research indicates that choosing a healthy dietary pattern can help protect you. There is no “superfood” that
Osteoporosis in men is deadly—men are more than twice as likely to die after suffering a broken hip. And don’t think drinking milk will help; studies show just the opposite. Here is how to eat the right foods to prevent hip fractures.
Vegetables have always had a reputation for boosting our health. Research continues to support the long-held standard that a vegetable-rich diet is a key part of any complete nutrition plan—and a winning approach to optimal health and disease protection.
Research suggests that a vegetable-rich diet can lower your risk of certain
Cutting meat from your diet can help you live longer, suggests research in the American Journal of Clinical Nutrition (July 2014).
The study followed more than 73,000 adults, most of whom were in their mid to late 50s. They were divided into three groups: vegetarian, semi-vegetarian, and non-vegetarian. Vegetarians comprised about
Can what you eat affect your eyesight? And which foods protect your eyes? Research shows that three particular carotenoids, each of them antioxidant and anti-inflammatory compounds, play a role in good vision: lutein, zeaxanthin, and astaxanthin.
Studies verify that astaxanthin protects the eyes against damage and daily wear-and-tear, decreases eye
You Might Need More
Most Americans get plenty of protein, despite the marketing hype suggesting otherwise, but an emerging scientific consensus says older adults may need even more. Evidence also is mounting that the timing of older adults’ protein consumption may be important; the traditional, protein-heavy dinner might need to give
Fiber for Your Heart
You can obtain much of the dietary fiber you need by eating grains. Tufts’ MyPlate for Older Adults provides examples of choices that are high in fiber, such as whole and fortified grains and 100% whole-wheat bread. Fiber from grains is known as “cereal fiber,” a term
Eat a “Rainbow” for Maximum Nutrition
Much of what we said in the previous chapter about vegetables also applies to fruits, including the importance of eating a “rainbow” to get a variety of beneficial phytonutrients. According to the USDA’s MyPlate, women over age 50 should get one and a half
Plants and Phytonutrients
When you were growing up, your mother may have told you to “eat your vegetables”—and that’s still good advice when you are older. Vegetables occupy more space on Tufts’ MyPlate for Older Adults than any other food group for good reasons. In all of the various rating systems
Eggs May Reduce Stroke Risk
Eating up to one egg a day has been shown to have no association with heart disease, yet it may reduce risk of stroke by 12%, research shows. The meta-analysis, which included studies between 1982 and 2015 focused on the relationship between egg intake and heart