Wild-Caught Salmon This fatty fish is swimming with nutrient-boosting properties. Researchers from the Center for Genetics, Nutrition and Health have discovered that omega-3 fatty acids may prevent inflammation in the body and reduce symptoms associated with arthritis. Salmon is also high in niacin, which may protect against Alzheimer’s disease and memory loss. Besides the sun, wild-caught salmon is your best source for Vitamin D, which is essential for bone health. Sardines Sardines are ranked as one of the healthiest foods out there. They are an excellent source for omega-3’s and are an abundant source of calcium, Vitamin B2 and B12, Vitamin D, iron, potassium, and protein. Choose sardines packed in olive or sardine oil, and eat them with a bit of lemon, mixed with salad, or on toast as a spread with Dijon mustard and onions. 48
Quinoa (keen-wa) What was once Bolivia’s best-kept secret is now taking the world by storm. Also known as the “supergrain of the future,” quinoa is a high quality protein containing twice as much fiber as every other grain. Quinoa is also a great source for iron, which boosts brain health by helping your body deliver oxygen to the brain. Cook quinoa as you would rice or pasta—boil water or stock, add the quinoa, and simmer for 12–15 minutes. Mix in your favorite ingredients such as herbs, scallions, tomatoes, avocados, and pomegranate seeds for a flavorful, nutrient-rich meal. Almonds Like avocados, almonds are high in both protein and fiber. They also help to protect against diabetes by lowering insulin levels. Add almonds to your regular diet by partnering them with fruit, yogurt, or your morning oatmeal for a filling and nutritious meal. For people with dentures or difficulty chewing, soaking the almonds overnight will soften their texture and make them easier to digest.