Native Village
Youth and Education news
January 1, 2011 Volume 1

Superfoods for Every Age
By Jonny Bowden
Condensed by Native Village

Each decade of life has special nutritional needs.  Look to Superfoods for help.  Superfoods  are packed with vitamins, minerals, phytonutrients, phenols, flavonoids and omega 3's. They are so powerful that people can perform better, no matter their age or gender.

While these foods can be eaten by anyone at any time, they have extra added value for those at certain ages.

 Superfoodsin your Teens

Yogurt contains live bacteria known as probiotics, which have numerous health benefits.
One strain of probiotics -- Lactobacillus rhamnosus GG -- may help reduce tooth decay.
Other strains may help fight eczema.
Probiotics suppress H.pylori, a bacteria that can cause peptic ulcers in children and adults.
Yogurt is a great source of protein needed for muscle development.
Yogurt is rich in the calcium teens need to maintain healthy bones in adulthood.

 Superfoodsin your 20s

Green vegetables
Vegetables in the brassica family have indoles, potent plant compounds that prevent cancer. Indoles  include cabbage, Brussels sprouts, kale and cauliflower.
  Green vegetables are loaded with potassium which neutralizes body acids that weaken bones.


 Superfoodsin your 30s

Cranberry and Pomegranate Juice
Of 20 fruit juices tested, cranberry juice cocktail had the highest phenol content. Phenol is a natural antioxidant that protects cells and DNA from damage.
*Compounds in cranberries inhibit urinary tract infections.
*Pomegranate juice has compounds that lowers blood pressure.
*Pomegranite juice has anti-cancer effects. 
*Pomegranate juice benefits the heart and blood. It also help get oxygen to the heart during exercise.
These two supermarket juices are as nutritious as the more expensive juice products with exotic berries.

 Superfoodsin your 40s

Wild Salmon
Wild salmon may be the best source of the Omega EPA and DHA, which are mega-3 fatty acids.
Only wild Salmon (NOT farm-raised) is rich in astaxathin, a powerful antioxidant that protect cells and DNA from pollutants and chemicals.
 Omega-3's protect  the brain and the heart.
Omega-3s have anti-aging activity as well.
Omega-3s  mood, lower triglycerides and inflammation and pain.

  Superfoodsin your 50s

Nuts and Beans
Beans are a staple in "Blue Zones:" the world's areas where the most people live to 100 in vibrant good health.
Beans help promote good digestion and regularity.
Beans are great source of protein and low-glycemic carbohydrates.
People who eat about five one-ounce servings of nuts per week have 35% less risk of cardiovascular disease.

  Superfoodsin your  60s

Spinach contains two powerful carotenoids -- lutein and zeaxanthin -- which promote healthy vision.
These two carotenoids have been known to slow, or possibly reverse, macular degeneration.  
Spinach is packed with iron, calcium and potassium.
Spinach has protein and fiber.

 Superfoodsin your 70s and older


Whole eggs are among the best sources of choline. Choline is a nutrient that makes an important brain chemical that helps thinking, memory and cognition.
One egg contains a healthy dose of vitamin A, which stimulates the immune system.
Eggs have extremely high-quality protein.
Eggs contain vision-enhancing lutein and zexanthin which help with vision.
And don't worry about cholesterol; it has virtually no effect on blood cholesterol.

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