Power Foods!
AmiMoore

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By Jonny Bowden, PhD, CNS

Superfoods are so packed with vitamins, minerals, phytonutrients, phenols, flavonoids and omega 3's, that they can help anyone perform better, regardless of sex or stage of life. That said, each decade of life has certain unique nutritional challenges. While these foods can indeed be eaten by anyone at any time, they have extra added value for those in a particular decade of life for reasons explained below.

Teens...
Yogurt
Yogurt contains live bacteria known as probiotics, which have been shown to have numerous health benefits. Recent research showed that one particular strain of probiotics -- Lactobacillus rhamnosus GG -- may help to reduce tooth decay, while other strains may help fight eczema. There's also good evidence that probiotics suppress H.pylori -- a bacteria that can cause peptic ulcers -- in children and adults. Yogurt is also a great source of protein -- necessary for muscle development -- and calcium, which is critical during the teen years to maintain healthy bones in adulthood.

Twenties...

Green vegetables
Green veggies are important at any age, but men and women in their twenties are notoriously lax about eating them. Vegetables in the brassica family, such as cabbage, Brussels sprouts, kale and cauliflower, contain powerful plant compounds known as indoles, which have been shown to help prevent cancer. In addition, all green vegetables are loaded with potassium, which helps strengthen bones by neutralizing body acids formed during metabolism. Tip: if you can't get your full servings of veggies a day, try one of the fabulous, convenient green drinks like Barlean's Greens.

Thirties...

Cranberry and Pomegranate Juice
Some more expensive juice products may contain more exotic berries, but these two easy-to-find supermarket juices rank just as high in the nutritional sweepstakes. One study showed that cranberry juice cocktail had the highest phenol content -- a natural antioxidant that helps protect cells and DNA from damage -- of 20 fruit juices tested. Compounds in cranberries have also been shown to inhibit urinary tract infections, while compounds in pomegranate juice have been shown to lower blood pressure as well as have anti-cancer effects. Additionally, studies have shown that pomegranate juice demonstrates a beneficial effect on cardiovascular health and can help get oxygen to the heart during exercise.

Forties...

Wild Salmon
Wild salmon may be the best source of the all-important omega-3 fatty acids, EPA and DHA and has an additional health benefit not often found in the farm-raised variety: A healthy dose of a powerful antioxidant called astaxathin, which helps protect cells and DNA from damage caused by pollutants and chemicals. Omega-3's protect both the brain and the heart and have recently been found to have anti-aging activity as well. They improve mood, lower triglycerides and even reduce inflammation and pain, which can be common among weekend warriors in their 40's.

Fifties...

Nuts and Beans
Two superfoods tie for first place during your fifties: Beans and nuts. Beans are a staple in virtually every one of the "Blue Zones," areas around the globe that have the highest number of healthy centenarians -- people living to 100 in vibrant good health. High in fiber, they help promote good digestion and regularity, as well as provide a great source of protein and low-glycemic carbohydrates. Studies from Harvard consistently show that people who eat about five one-ounce servings of nuts per week have 35 percent less risk of cardiovascular disease.

Sixties...

Spinach


The sixties is a time when many people complain that their vision isn't what it used to be. However, two powerful carotenoids -- lutein and zeaxanthin -- can help, and they're found in spinach. The major robber of vision in adults is a condition known as macular degeneration; lutein and zeaxanthin are now known to not only slow or possibly reverse this debilitating condition but also help the vision of healthy adults as well. Plus, spinach is packed with iron, calcium and potassium, and one cup contains five grams of protein and four grams of fiber to help aid digestion.

Seventies and Beyond...

Eggs
Many older adults simply do not get enough protein for optimal health. Eggs are the perfect solution, and by eggs we mean the whole egg -- not just the whites! Eggs are one of the best sources of choline, a nutrient that the body uses to make one of the most important brain chemicals for thinking, memory and cognition. One egg contains a healthy dose of immune-stimulating vitamin A as well as more than six grams of extremely high-quality protein. It even contains vision-enhancing lutein and zexanthin, which are found in the yolk. And don't worry about cholesterol; it has virtually no effect on blood cholesterol.