Dark green leafy vegetables
“Foods high in antioxidants, such as dark green leafy vegetables and berries, assist in removing free radicals from the body,” Liggett Neov says. This can lower your risk for many different diseases associated with aging, including diabetes, heart disease and cancer. In addition, “leafy green vegetables, such as spinach and kale, are also high in vitamin K, which helps blood clot and protects bones from osteoporosis.”
Lori Chong, a registered dietitian nutritionist and certified diabetes educator with the Ohio State University Wexner Medical Center says “these nutritional powerhouses provide carotenoids,” which are a type of antioxidant that are particularly protective against oxidative damage in the eyes.
Leafy greens are also rich in:
- Folate, which can help protect against cardiovascular disease, cancer and cognitive impairment.
- Magnesium, which is involved in a wide array of metabolic processes throughout the body and helps prevent Type 2 diabetes, cardiovascular disease, osteoporosis and sarcopenia.
- Potassium, which can reduce high blood pressure.
- Vitamin K, which is “critical for getting calcium out of our arteries and into our bones, so it’s helpful for preventing cardiovascular disease and osteoporosis,” Chong says.