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Level 4: Proteins, 3 servings a day
  • Trout
  • Tofu
  • Brazil nuts
Protein is an all-encompassing category that incudes meats, beans and nuts. Trout and tofu are high in omega-3 fats, which ensure normal brain function and lower the risk of dementia. Omega-3s are essential to brain health as they provide the building blocks for brain cell renewal. Brazil nuts contain selenium, an antioxidant that fights the free radical damage that can cause cancer.

Level 5: Dairy, 2 servings a day Lastly, with the least amount of servings, is dairy, which is especially important for women. Dairy contains calcium and is fortified with vitamin D – Dr. Oz's number-one recommended supplement – to strengthen bones and fight against the onset of osteoporosis.

After you're done unloading the car, get busy in the kitchen with these longevity recipes. Learn to stay younger longer and stretch your dollars with Dr. Oz's Cheapskate Guide to Living Longer.

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