TOP FOOD CHOICES FOR LONGEVITY

SOME foods contain the highest levels of key nutrients and should be included as part of the Longevity Diet. Here are some of those foods, with suggested daily serving sizes:

BEST FOR: VITAMIN C

For wound healing, immunity and maintaining healthy skin, blood vessels and bones. Orange juice (¾ cup) Strawberries (½ cup) Kiwi (1 medium) Broccoli (½ cup) Tomato juice (¾ cup)

BEST FOR: FOLATE

For forming healthy red blood cells and foetus development. Spinach, boiled (½ cup) Black-eyed peas (½ cup) White rice (½ cup) Romaine lettuce (1 cup)

BEST FOR: VITAMIN B12

For the development of the nervous system, and releasing energy from food. Clams (75g) Mackerel (75g) Sardines, in oil or tomato sauce (75g)

Fortified cereal (1 serving)

BEST FOR: CALCIUM

For healthy bones and teeth, and muscle contractions. Almonds (1 cup) Sardines, canned in oil (3oz) Pistachios (1 cup) Kale (1 cup)

BEST FOR: VITAMIN A

For healthy vision and boosting the immune system.

Sweet potato (1 medium) Carrots (½ cup) Red peppers (½ cup) Pickled herring (3oz)

BEST FOR: VITAMIN D

For regulating the amount of calcium and phosphate in the body, to keep bones, teeth and muscles healthy. Cod liver oil (1tbsp) Soy milk (1 cup) Egg yolk (from 1 egg)

BEST FOR: OMEGA 3

For protecting the heart and blood vessels from disease, and maintaining memory. Halibut (75g) Black-eyed peas (¾ cup) Chia seeds (1 tbsp) Walnuts (¼ cup)

BEST FOR: IRON

For making red blood cells that carry blood around the body.

Chunky peanut butter, (2tbsp)

Cocoa (1 cup made with cocoa powder)

Oysters (3oz)