Your body’s cells face threats every day. Viruses and infections attack them. Free radicals also can damage your cells and DNA. Some cells can heal from the damage, while others cannot. Scientists believe molecules called free radicals can contribute to the aging process. They also may play a part in certain health conditions, like cancer, diabetes, and heart disease.

Antioxidants are substances that help stop or limit damage caused by free radicals. Your body uses antioxidants to balance free radicals. This keeps them from causing damage to other cells. Antioxidants can protect and reverse some of the damage. They also boost your immunity.

Path to improved health

Free radicals are natural or man-made elements. They can be:

• Chemicals your body produces by turning food into energy.
• Environmental toxins, like tobacco, alcohol, and pollution.
• Ultraviolet rays from the sun or tanning beds.
• Substances found in processed food.

There are things you can do to help fight free radicals and reduce the damage they cause. You can stop smoking, get sun exposure safely, and eat healthy. Antioxidants may also help. Your body produces some antioxidants. The best way to get additional antioxidants is through certain foods and vitamins. Common antioxidants include:

• Vitamin A
• Vitamin C
• Vitamin E
• Beta-carotene
• Lycopene
• Lutein
• Selenium

You can get most of these antioxidants by eating a healthy diet. This includes a mix of colorful fruits and vegetables. Whole grains, seeds, and nuts also provide good nutrients.

• Vitamin A is in milk, butter, eggs, and liver.
• Vitamin C is in most fruits and vegetables. Fruits such as berries, oranges, kiwis, cantaloupes, and papayas provide essential antioxidants. Vegetables such as broccoli, bell peppers, tomatoes, cauliflower, Brussels sprouts, and kale are also great choices.
• Vitamin E is in some nuts and seeds. For example, almonds, sunflower seeds, hazelnuts, and peanuts contain vitamin E. It can also be found in green leafy vegetables, such as spinach and kale, as well as soybean, sunflower, corn, and canola oils.
• Beta-carotene is in brightly colored fruits and vegetables. Eat fruits such as peaches, apricots, papayas, mangoes, and cantaloupes. Eat vegetables such as carrots, peas, broccoli, squash, and sweet potatoes. It also is in some green leafy vegetables, such as beet greens, spinach, and kale.
• Lycopene is in many pink and red fruits and vegetables. This includes pink grapefruits, watermelon, apricots, and tomatoes.
• Lutein is in green leafy vegetables such as spinach, collard greens, and kale. You also can find it in broccoli, corn, peas, papayas, and oranges.
• Selenium is in pasta, bread, and grains, including corn, wheat, and rice. You can find it in animal products, like beef, fish, turkey, and chicken. You also can find it in many nuts, legumes, eggs, and cheeses.

Each antioxidant has a different chemical makeup. Each one provides different health benefits. Too much of one antioxidant can be harmful. Talk to your doctor before changing your diet or taking supplements.

Things to consider

Doctors recommend eating a balanced diet that include fresh fruits and vegetables. A lot of produce has natural antioxidants. It also contains important minerals, fiber, and other vitamins. Eating healthy can help lower your risk of certain diseases. However, antioxidants alone do not prevent chronic conditions.

Some people choose to take antioxidant supplements. However, many are not balanced. They are also not approved or regulated by the U.S. Food and Drug Administration (FDA). This means that the ingredients and suggested dose listed on the bottle may not be correct.

Your body responds to antioxidants in different ways. Some can cause health risks or negative effects on your health. For instance, people who smoke are in danger of getting lung cancer. Taking high doses of beta-carotene can increase your risk of this disease. Antioxidants also can interact with some medicines.

Talk to your doctor before taking high doses of antioxidants. They can help you determine what, if any, supplements are right for you.

Questions to ask your doctor

• What other antioxidants can I find in food?
• How many antioxidants should I try to consume every day?
• How do I know what types of antioxidants are good for me?
• Should I take antioxidant supplements if I’m a smoker?
• Should I take antioxidant supplements if I already have cancer?

Resources

National Cancer Institute: Antioxidants and Cancer Prevention

National Institutes of Health, MedlinePlus: Antioxidants

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Calcium is a mineral in your body that is also found in many foods. Most of the calcium in your body is in your bones and teeth. There is also calcium in your blood, muscles, other body tissues, and the fluid between your cells.

Path to improved health

You need calcium to keep your bones and teeth healthy and strong throughout your life. Your body also uses calcium to:

• Help blood vessels and muscles work properly
• Help release hormones and enzymes that keep your body working properly
• Help your nerves carry messages throughout your body
• Help control important nutrients, such as magnesium, phosphorus, and potassium

Your body can’t make more calcium. So, it’s important for you to provide it with the calcium it needs. The amount of calcium you need each day depends on your age, your sex, and other factors. For example, vitamin D improves calcium absorption. Alcohol reduces calcium absorption.

Doctors recommend:

• Children ages 0-6 months: 200 milligrams (mg) per day
• Children ages 7-12 months: 260 mg per day
• Children ages 1-3: 700 mg per day
• Children ages 4-8: 1,000 mg per day
• Children ages 9-13: 1,300 mg per day
• Teens ages 14-18: 1,300 mg per day
• Adults ages 19-50: 1,000 mg per day
• Adult men ages 51-70: 1,000 mg per day
• Adult women ages 51-70: 1,200 mg per day
• Adults ages 71 and older: 1,200 mg per day
• Pregnant and breastfeeding teens: 1,300 mg per day
• Pregnant and breastfeeding adults: 1,000 mg per day

Dietary sources of calcium

It’s best to spread your calcium throughout the day. Eat calcium-rich foods at every meal rather than all at once. Be sure to get enough vitamin D each day to help your body absorb the calcium.

Nonfat and low-fat dairy products (yogurt, cheese, and milk) are good sources of calcium. Vegetable sources of calcium include dried beans, kale, spinach, and collard greens. Animal sources of calcium include fish with soft bones, such as sardines and salmon. For example, 2 ounces of nonfat American cheese has 447 mg of calcium. One cup of skim milk has 299 mg of calcium. And 3 ounces of pink salmon has 183 mg of calcium. Some foods may be fortified with calcium (orange juice, bread, pasta, dry breakfast cereal, and dairy substitutes).

Calcium supplements

If you’re not getting enough calcium from dietary sources, talk to your doctor about a calcium supplement. Depending on your age, sex, overall health, and other factors, your doctor might recommend that you take a calcium supplement. Also, your doctor can tell you if a calcium supplement will affect any medical conditions you have. They will need to know about any prescription or over-the-counter (OTC) medicines, or other dietary supplements you are taking.

It’s important to know that calcium supplements can affect the way certain other medicines you are taking work. For example, calcium supplements can interfere with blood pressure and synthetic thyroid medicines, bisphosphonates, and antibiotics as well as certain medicines prescribed to treat bipolar disorder and HIV. Other supplements, such as iron, can affect how the body absorbs, uses, or gets rid of medicines or supplements.

There are 2 main types of calcium supplements: calcium carbonate and calcium citrate. Both types are available without a prescription. Over-the-counter calcium supplements are available in tablet, chewable, liquid, and powder form. Other types of calcium include calcium gluconate and calcium lactate. These contain less elemental calcium than calcium carbonate and calcium citrate.

If a supplement is right for you, your doctor will help you decide which one to take. They will also explain what amount of calcium to take each day and how to take the supplement. For example, calcium carbonate should be taken with meals to avoid possible unpleasant health effects (also called adverse effects). Taking it with meals helps your body to better absorb it. Calcium citrate can be taken on an empty stomach.

Things to consider

If your body doesn’t get enough calcium and vitamin D to support important functions, it takes calcium from your bones. This is called losing bone mass. Losing bone mass makes the inside of your bones become weak and porous. This puts you at risk for the bone disease osteoporosis.

Certain populations are at higher risk for low calcium levels, including:

• Postmenopausal women
• People who have lactose intolerance and avoid dairy products
• Women who have an eating disorder (for example, anorexia)
• People who do not eat animal, fish, or dairy products (vegans)
• People who take certain medicines for osteoporosis
• People who have parathyroid disorders, inflammatory bowel disease, or liver or kidney disease

Unfortunately, getting more calcium than your body needs can cause adverse (negative) effects. This includes kidney stones, frequent urination, belly pain, nausea/vomiting, and fatigue. It is rare to get too much calcium from food alone. There is an amount of calcium that most people can take each day without developing problems. This is called the tolerable upper intake level. Doctors recommend the following tolerable upper intake levels by age:

• Ages 0-6 months: 1,000 mg per day
• Ages 7-12 months: 1,500 mg per day
• Ages 1-8: 2,500 mg per day
• Ages 9-18: 3,000 mg per day
• Ages 19-50: 2,500 mg per day
• Ages 51 and older: 2,000 mg per day
• Pregnant and breastfeeding teens: 3,000 mg per day
• Pregnant and breastfeeding adults: 2,500 mg per day

In addition, research shows that high intakes of calcium may provide health benefits in lowering the risk of colon cancer, preeclampsia (pregnancy related complication), and metabolic syndrome (such as diabetes). Other research shows that high calcium intake may raise the risk of prostate cancer. Conflicting research suggests that a high intake of calcium may or may not provide a protection against heart disease.

Talk to your doctor about whether supplements are right for you.

Questions to ask your doctor

• Can too much calcium upset your stomach?
• Can illness cause low calcium?
• Can you develop osteoporosis at an early age?

Resources

National Institutes of Health: Calcium and Vitamin D: Important at Every Age

National Institutes of Health, Office of Dietary Supplements: Calcium

U.S. National Library of Medicine, MedlinePlus: Calcium

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Fiber is a substance found in plants. Dietary fiber is a type of carbohydrate we eat. Eating the right amount of fiber has been shown to have a range of health benefits. It helps you feel full longer, which can curb overeating and weight gain. Eating fiber-rich foods aids in digestion and the absorption of nutrients.

Foods that are high in fiber can help treat certain issues. These include constipation, irritable bowel syndrome (IBS), and diverticulitis. Dietary fiber can reduce your risk of coronary heart disease, stroke, type 2 diabetes, and some cancers. It also may lower your cholesterol.

Path to improved health

The amount of fiber you should get from your daily diet depends on your age and gender. Men 50 years of age and younger should consume at least 38 grams of fiber per day. Men older than 50 years of age should get at least 30 grams of fiber daily. Women 50 years of age and younger should consume at least 25 grams of fiber per day. Women older than 50 years of age should get at least 21 grams of fiber daily.

The following changes can increase the fiber in your diet:

1. Eat at least 2 cups of fruits and 2 ½ cups of vegetables each day. This can include:

• 1 artichoke
• 1 medium sweet potato
• 1 small pear
• ½ cup of green peas
• ½ cup of berries, such as raspberries or blackberries
• ½ cup of prunes
• ¼ cup figs or dates
• ½ cup of spinach
• 1 medium apple
• 1 medium orange

2. Replace refined white bread with whole-grain breads and cereals. Choose brown rice instead of white rice. Eat the following foods:

• 100% whole-wheat bread
• Oatmeal
• Brown rice
• Bran muffins
• Bran or multiple-grain cereals, cooked or dry
• Popcorn (unbuttered)
• Almonds

3. Check nutrition fact labels for the amount of dietary fiber. Try to get 5 grams of fiber per serving.
4. Add ¼ cup of wheat bran (miller’s bran) to foods. You can put it in cooked cereal, applesauce, or meat loaf.
5. Eat ½ cup cooked beans, such as navy, kidney, pinto, black, lima, or white beans.

Things to consider

Try not to add too much fiber to your diet at once. You may get symptoms such as bloating, cramping, or gas. You can prevent these by increasing your fiber slowly. Start with one of the changes listed above. Wait several days to a week before making another. If one change doesn’t seem to work for you, try a different one. Be sure to drink more fluids as you increase the amount of fiber you eat. Fluids help your body digest fiber. Try to drink 8 glasses a day, totaling at least 64 ounces a day. Choose no- or low-calorie beverages, such as water, unsweetened tea, or flavored water.

Questions to ask your doctor

• How much fiber is too much?
• Should I take a supplement to increase my fiber intake?
• What are some good ways to add fiber to my diet?

Resources

MedlinePlus: Dietary Fiber

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Micronutrients are the vitamins and minerals found in food. They nourish your body and are essential to your overall health. Choosing foods each day that are rich in vitamins and minerals is the best way to give your body what it needs to be healthy. This is because it is easier for your body to absorb micronutrients through food than a multivitamin alone.

Every 5 years, the U.S. Department of Agriculture (USDA) and U.S. Department of Health and Human Services (HHS) publish The Dietary Guidelines for Americans. These Guidelines are based on scientific evidence and provide recommendations to make healthy eating choices. The current Guidelines (2020-2025) include 4 main themes:

• Follow a healthy dietary pattern at each life stage (infancy through adulthood).
• Choose nutrient-dense foods and beverages based on preference, culture, and budget.
• Balance the food groups and maintain healthy calorie limits.
• Limit intake of sodium, saturated fat, added sugars, and alcohol.

According to the USDA, most Americans do not meet these guidelines. An average American’s diet scores 59 out of 100 on the Healthy Eating Index (HEI). A person’s individual eating choices are critical to creating healthy eating habits over time.

Path to improved health

The purpose of The Dietary Guidelines for Americans is to improve your overall health. This can decrease your chance of having a diet-related chronic condition and increase your length of life. Keep in mind, it is never too late or too early to eat healthy.

The Guidelines include 3 key dietary principles to help improve Americans’ eating choices and patterns.

• Consuming healthy foods and beverages is the best way to meet your body’s nutritional needs.
• Selecting a variety of foods and beverages from each food group is necessary to create a balanced diet.
• Following recommended portion sizes helps to maintain calorie intake.

Research consistently finds that most Americans don’t get enough vitamins and minerals in their diets. In fact, more than 50% of adults have one or more diet-related chronic conditions, such as obesity, type 2 diabetes, cardiovascular disease, or cancer. In particular, Americans do not get enough of the following nutrients:

• Calcium
• Potassium
• Fiber
• Vitamin D
• Iron

Below are examples of foods and beverages that are high in certain micronutrients. Keep in mind that not all examples are appropriate for each life stage. Talk to your doctor or refer to the Guidelines for more recommendations and specific information on portion sizes. 

Calcium

Your body needs calcium to build strong bones and teeth in childhood and adolescence. As an adult, you need additional calcium to maintain bone mass. Calcium can also affect muscle movement, blood flow, and the release of hormones. According to the USDA, the average American adult (ages 19-50) eating roughly 2,000 calories per day should get 1,000 milligrams (mg) of calcium each day.

The following foods and beverages are good sources of calcium:

• Nonfat or low-fat plain yogurt (4 to 8 oz)
• Nonfat or low-fat cheese (3/4 to 1 1/2 oz)
• Low-fat milk (1%), fat-free milk, or unsweetened soy, almond, or rice milk (1/2 to 1 cup)
• Fish and seafood, such as salmon or sardines (1 to 3 oz)
• Tofu (1/4 to 1/2 cup)
• Cooked spinach or kale (1/2 to 1 cup)

Who might not get enough?

• Adolescents ages 4 to 18 years
• Adults older than 50 years
• Adults who have gone through menopause
• People who are Black or Asian
• People who are lactose intolerant
• People who follow a vegetarian or vegan diet

Quick Tip: Almonds contain calcium and are the perfect snack. Pack a handful to take to work or school for a healthy boost.

Potassium

A diet rich in potassium helps your body maintain a healthy blood pressure. It is also required for normal cell function, kidney function, nerve transmission, and muscle contraction. The USDA recommends that the average American adult should consume 280 mg of potassium each day.

The following foods and beverages are good sources of potassium:

• Nonfat or low-fat plain or Greek yogurt (4 to 8 oz)
• Low-fat milk (1%), fat-free milk, or unsweetened soy milk (1/2 to 1 cup)
• Coconut water (1/2 to 1 cup)
• Cooked potato or sweet potato (1/2 to 1 cup)
• Cooked butternut squash (1/2 to 1 cup)
• Cooked spinach or broccoli rabe (1/2 to 1 cup)
• Cooked portabella mushrooms (1/2 to 1 cup)
• Raw carrots (1/2 to 1 cup)
• Avocado (1/4 to 1/2 cup)
• Cooked beans, such as white, kidney, or pinto (1/4 to 1/2 cup)
• 100% vegetable or tomato juice (1/2 to 1 cup)
• 100% orange or pineapple juice (1/2 to 1 cup)
• Banana or grapefruit (1 piece)
• Kiwi, melon, or cherries (1/2 to 1 cup)
• Dried peaches, prunes, apricots, or raisins (1/4 cup)
• Fish and seafood, such as salmon, tilapia, or catfish (1 to 3 oz)
• Meat, such as pork, beef, or lamb (1 to 3 oz)
• Tofu (1/4 to 1/2 cup)
• Pistachios (1/2 to 1 oz)

Who might not get enough?

• People who have inflammatory bowel disorder (IBD), Crohn’s disease, or ulcerative colitis
• People who use certain medicines, such as diuretics or laxatives

Quick Tip: Cut up a banana and mix it with a cup of low-fat or nonfat yogurt to make a healthy snack or light lunch.

Dietary Fiber

Fiber is a necessary nutrient to keep your digestion system working correctly. It also helps your body regulate blood sugar, control hunger, and maintain a healthy weight. Getting enough fiber in your diet can help prevent diabetes and lower blood pressure and cholesterol. On average, an American adult should consume 28 grams (g) of dietary fiber each day based on a 2,000-calorie diet.

The following foods and beverages are good sources of fiber:

• Whole grain, wheat, oat, or bran cereal (1/2 to 1 cup)
• Popcorn (1 1/2 to 3 cups)
• Cooked bulgur or barley (1/4 to 1/2 cup)
• Whole wheat crackers or tortilla (1/2 to 1 oz)
• Cooked beans, such as white, black, or garbanzo (1/4 to 1/2 cup)
• Cooked peas, artichoke, or Brussels sprouts (1/2 to 1 cup)
• Cooked broccoli, cauliflower, or carrots (1/2 to 1 cup)
• Cooked spinach, kale, cabbage, or collard greens (1/2 to 1 cup)
• Cooked beets or mushrooms (1/2 to 1 cup)
• Pear, apple, orange, or grapefruit (1 piece)
• Raspberries, strawberries, blueberries, or blackberries (1/2 to 1 cup)
• Dried figs, prunes, or dates (1/4 cup)
• Almonds, hazelnuts, pistachios, or pine nuts (1/2 to 1 oz)
• Pumpkin or sunflower seeds (1/2 to 1 oz)
• Chia or flax seeds (1/2 to 1 tablespoon, Tbsp)

Quick tip: Add berries and chia seeds to your morning cereal to boost your fiber intake.

Vitamin D

Your body needs vitamin D so that it can absorb calcium to promote bone growth, maintain strong bones, and prevent osteoporosis. Vitamin D also helps your muscles move and your immune system to fight off bacteria and viruses. The average American adult needs 600 International Units (IU) of vitamin D each day. It can be difficult to get enough vitamin D through diet alone because there are not a lot of food choices rich in vitamin D. In fact, some primary food sources of vitamin D come from foods that have added vitamin D, called fortified foods.

The following foods and beverages are good sources of vitamin D:

• Nonfat or low-fat plain yogurt (4 to 8 oz)
• Nonfat or low-fat cheese (3/4 to 1 1/2 oz)
• Low-fat milk (1%), fat-free milk, or unsweetened soy, almond, or rice milk (1/2 to 1 cup)
• Nonfat kefir (1/2 to 1 cup)
• 100% orange juice (1/2 to 1 cup)
• Fish and seafood, such as salmon, canned tuna, tilapia, or freshwater rainbow trout (1 to 3 oz)
• Raw mushrooms (1/2 to 1 cup)

Who might not get enough?

• Infants who are breastfed
• Adults older than 70 years
• People who don’t get sun exposure (especially those living in the northern parts of the U.S.)
• People who have dark skin
• People who are obese
• People who have health conditions that limit fat absorption, such as Crohn’s disease, celiac disease, or ulcerative colitis

Quick tip: Most milks in the United States are fortified with vitamin D. Start or end your day with a serving of low-fat, fat-free, or unsweetened milk.

Iron

Iron is a mineral that your body needs to support proper growth and development. Your body uses iron to produce hemoglobin, myoglobin, and some hormones. The average daily recommended amount of iron for an adult American (ages 19-50) is 13 mg.

The following foods and beverages are good sources of iron:

• Cooked beans, such as lima, soy, garbanzo or white (1/4 to 1/2 cup)
• Cooked potato with skin or sweet potato (1/2 to 1 cup)
• Cooked spinach, collard greens, or Swiss chard (1/2 to 1 cup)
• Cooked beets, leeks, or acorn squash (1/2 to 1 cup)
• Cooked mushrooms (1/2 to 1 cup)
• 100% prune juice (1/2 to 1 cup)
• Cashews (1/2 to 1 oz)
• Seafood, such as shrimp, clams, mussels, oysters, or clams (1 to 3 oz)
• Meat, such as beef, duck, lamb, or turkey (1 to 3 oz)
• Organ or game meats (1 to 3 oz)

Who might not get enough?

• Infants ages 7 to 12 months
• Adolescents and adults who have menstrual cycles
• People who are pregnant or breastfeeding
• People who have a low immune system
• People who follow a vegetarian or vegan diet

Quick tip: Enjoy a baked potato with black beans or mushrooms for a tasty lunch and healthy dose or iron.

Things to consider

Not getting the vitamins and minerals your body needs can have serious consequences for your health. An overall lack of nutrients can lead to malnutrition. Some deficiencies can even be life-threatening.

Additionally, getting too much of certain vitamins or minerals in your system can also be dangerous. For example, high levels of vitamin A during pregnancy can cause problems with fetal development. For this reason, it is very important to talk your doctor before you start taking any supplements. This is especially important if you are pregnant or have existing health conditions.

When to see a doctor

A lack of one or more vitamins or minerals can be hard to diagnose. Some nutrient deficiencies do not have symptoms, while others have symptoms that vary. General symptoms include:

• Loss of hair
• Weakness or fatigue
• Depression or anxiety
• Increased irritability
• Worsening vision or dry eyes
• Tingling or numbness in your hands and feet
• Bleeding gums
• Cracks in the corners of your mouth
• Acne-like bumps on your cheeks, upper arms, thighs, or buttocks

Your doctor may perform blood tests to check the levels of certain vitamins or minerals. If you are unable to get all the nutrients you need from food alone, your doctor can help you decided if dietary supplements are needed.

Questions to ask your doctor

• How do I know if I’m getting enough vitamins and minerals?
• What can I do to increase the amount of vitamins and minerals I get through food?
• Should I be taking a multivitamin or other dietary supplement?
• Should my child be taking a multivitamin or other dietary supplement?
• Does it matter where I buy my vitamins?
• Is one brand of vitamins better than another?
• Do vitamins have any negative side effects?
• Depending on where I live, could I get enough vitamin D from sun exposure?

Resources

National Institutes of Health (NIH): Dietary Supplement Fact Sheets

U.S. Departments of Agriculture and Health and Human Services: The Dietary Guidelines for Americans, 2020-2025

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Your cognitive health is determined by how well your brain can perform mental processes. These include remembering things, learning things, and using language. A healthy brain is just as important as a healthy body. Many of the things you do to keep your body healthy can also keep your brain healthy. It is also important to stay socially and mentally active.

What is cognitive decline?

Cognitive decline is when your brain doesn’t work as well as it used to. For example, a person who is experiencing cognitive decline may have trouble learning, using language, or remembering things.

Some cognitive decline is a normal part of growing older. Cognitive decline that happens quickly or that affects day-to-day activities is called dementia. A head injury, a stroke, or disease (for example, Alzheimer’s disease) can damage brain cells and lead to dementia.

As your body gets older, so does your brain. You can’t stop normal cognitive decline, just as you can’t stop other parts of normal aging. However, you do things to reduce your risk of decline. You can maintain your body and brain health by making healthy choices about your lifestyle, diet, and exercise. Healthy choices can also help prevent disease.

Path to improved health

There isn’t one specific diet that is best for brain health, but eating healthy is important for your overall health. Choosing foods that nourish your body and brain can help prevent or delay health problems, including conditions that increase your risks for dementia. There are many things you can do to nourish your body and brain.

Manage your weight. Studies show that obesity, diabetes, high blood pressure, and high cholesterol can all increase your risk for dementia. To lose weight and keep it off, avoid short-term or “fad” diets. Instead, adopt a healthy way of thinking about and eating food.

Eat fruits, vegetables, and whole grains. A diet that includes lots of fruits, vegetables, and whole grains can reduce your risk for chronic diseases, including heart disease, diabetes, and cancer. These same foods may also help protect brain function. The antioxidants in leafy greens, dark-skinned vegetables, and cruciferous vegetables (broccoli, cabbage, and turnips) may be especially protective. Vegetables including beets, broccoli, Brussels sprouts, cauliflower, eggplant, kale, red bell peppers, romaine lettuce, and spinach are good choices.

Avoid unhealthy fats. Try not to eat any trans fats. These are man-made fats that are bad for you. Trans fats are often used in processed foods and store-bought baked goods. Read food labels carefully to check for trans fats. They will appear in the ingredient list as “hydrogenated vegetable oil” or “partially hydrogenated vegetable oil.”

Foods that are high in saturated fats (for example, red meat) can contribute to high cholesterol levels. Over time, high cholesterol can increase your risk for heart attack and stroke. When you do eat red meat, reduce your portion size. Choose poultry and fish more often.

You can also avoid unhealthy fats by using olive oil or canola oil when you are sautéing foods. Bake, broil, or roast your food instead of frying it.

Get your omega-3 fatty acids. The most common source of omega-3 fatty acids is fatty fish (sardines, tuna, salmon, mackerel, and herring). Try to eat this type of fish once or twice a week.

Talk to your doctor about the risks and benefits of taking vitamins or supplements. Your doctor might suggest a dietary supplement based on your overall health and the vitamins or minerals your diet lacks. If you are interested in taking another type of supplement, talk to your doctor about why you want to take it and what you hope it will do for you. He or she can help you figure out if a dietary supplement will interact with any medical conditions you have or any prescription or over-the-counter (OTC) medicine you are taking.

Stay active physically, socially, and mentally. Physical activity helps prevent disease and maintain blood flow to the brain. If you don’t already exercise, try to work up to 30 minutes of moderate activity into your schedule 5 times a week. Moderate activities include anything that gets your heart rate up. Walking, hiking, bicycling, and swimming are all good options. Choose something you enjoy doing.

Any activity you do with other people helps to stimulate your brain. A social activity can be as simple as having lunch with a friend or walking around the block with a neighbor. Volunteer opportunities in your community or church are good ways to be social. Another option is finding a club or social group that focuses on a sport, hobby, or topic you enjoy.

To keep your brain cells strong and active, it’s important to stay mentally active. Challenge yourself to learn something new. Read to stay informed and for fun. Enroll in a class at a local community college or adult education center. Or, challenge yourself in a different way by playing games, completing puzzles, or trying memory exercises.

Things to consider

It is normal for your memory to lag as you get older. Forgetting where you put your keys, for example, is not a sign of Alzheimer’s disease. Being unable to retrace your steps to find the keys could be a sign. Other signs include losing track of the date or the season, or difficulty completing familiar tasks.

There is currently no known cure for Alzheimer’s disease. Researchers are working to find a way to delay or prevent Alzheimer’s disease. Until then, taking care of your body and brain are the best ways to prolong cognitive health.

Questions for your doctor

• What could be causing my memory loss?
• Is it possible that my medications could be making my memory worse?
• Are there any medications that can help with memory loss?
• Is it safe for someone with cognitive decline to drive?
• My parent could have dementia. How can I talk to them about it?

Resources

Centers for Disease Control and Prevention: Healthy Aging

National Institute on Aging: Assessing Risk for Alzheimer’s Disease

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What is melatonin?

Melatonin is a hormone made by a part of the brain called the pineal gland. Melatonin helps regulate your sleep cycle. It tells your body when it’s time to go to sleep and when it’s time to wake up.

Melatonin is available as a supplement in pill form. There are two types: natural and synthetic (manmade). Natural melatonin is made from the pineal gland of animals. This form could be contaminated with a virus, so it’s not recommended. The synthetic form of melatonin doesn’t carry this risk. The label on the pill bottle should list the type. If you’re not sure, ask a pharmacist or doctor before you take it.

Melatonin is sold over the counter (OTC) in health food stores and drug stores in the United States. The U.S. Food and Drug Administration (FDA) does not regulate supplements like melatonin. It is not officially FDA-approved for any indication. Because of this, its purity, safety, and success can’t be guaranteed. However, it is still considered a treatment for insomnia by the American Academy of Family Physicians.

Path to improved health

Most people take melatonin to help treat sleep disorders. The most common one is insomnia, which is difficulty falling asleep and/or staying asleep. You also can take it to help prevent or treat jet lag. The typical adult dose ranges from 0.3 mg to 5 mg at bedtime. Lower doses often work as well as higher doses.

Read the directions on the pill bottle’s label. These will tell you how much melatonin to take and how often to take it. If you have questions about how to take melatonin, call your doctor or pharmacist. Don’t take more than the recommended amount. Taking more melatonin doesn’t make it work quicker or better. Overdosing on any medicine can be dangerous.

Keep a record of all medicines and supplements you take and when you take them. Take this list with you when you go to the doctor. Ask your doctor if it’s okay to take melatonin if:

• You take other prescription or OTC medicines
• You have ongoing health problems
• You’re pregnant or breastfeeding. It’s unclear what effect melatonin can have on an unborn baby or nursing infant

Store melatonin out of reach and sight of children. Keep medicines and supplements in a cool, dry place. This helps prevent them from becoming less effective before they expire. Don’t store them in bathrooms, which are often hot and humid.

Things to consider

There is little scientific evidence that melatonin has a role in promoting health or treating disease. Melatonin also isn’t proven to slow down the aging process or prolong your life.

Some people who take melatonin have side effects. These include:

• Drowsiness
• Headache
• A heavy head feeling
• Nausea
• Feeling hungover
• Depression

Further study is needed to find out more about melatonin’s side effects, especially the delayed or long-term effects. It’s unknown if melatonin causes problems when taken with other medicines. It also is unknown if melatonin affects people who have certain diseases and conditions.

Questions to ask your doctor

• How do I know if I should take melatonin supplements?
• Is it best to take melatonin in the short-term or long-term?
• Is it safer or less safe to take melatonin than other OTC or prescription medicines?
• Is melatonin safe for children?

Resources

National Institutes of Health: Melatonin

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Probiotics are live, healthy microorganisms (bacteria and yeasts) found in your intestines. Probiotics are available in some foods and dietary supplements. Experts believe that these bacteria help you maintain a healthy digestive system by limiting the growth of “unhealthy” bacteria.

Path to improved wellness

The use of probiotics relates to digestive health. Although some probiotics have shown promise in research studies, strong scientific evidence to support specific uses of probiotics for health conditions is lacking. There is evidence that probiotics may be helpful in reducing or preventing diarrhea caused by infections and antibiotics. They also may improve symptoms of irritable bowel syndrome. As far as the U.S. Food and Drug Administration (FDA) is concerned, depending on a probiotic product’s intended use, it might be regulated as a dietary supplement, a food ingredient, or a drug. Probiotic products are not currently approved to treat a disease or health condition. 

Are probiotics safe?

Probiotics are similar to the “good” or “healthy” microorganisms already living in your digestive system. Medical studies have not shown probiotics to be harmful to healthy people. However, people who are very ill and people who have a weak immune system should be cautious about eating or drinking probiotic products or taking probiotic supplements.

Common side effects of consuming probiotics might include gas and bloating. While these are typically mild and temporary, more serious but rare side effects include allergic reactions to the probiotics or ingredients in the food or supplement.

Talk to your family doctor before you start taking probiotics or any type of dietary supplement. They can tell you if a probiotic supplement will affect any medical conditions you have. Be sure to tell your doctor if you are taking any prescriptions, over-the-counter (OTC) medicines, or other dietary supplements.

How are probiotics available?

Foods and drinks that contain probiotics include the following:

• Soy drinks
• Yogurt
• Acidophilus milk (regular milk enriched with a healthy strain of bacteria)
• Buttermilk
• Some soft cheeses (for example, Gouda)
• Miso (fermented soybean paste)
• Tempeh (fermented soybean cake)
• Kefir (drink made from fermented cow’s milk)
• Kimchi (spicy fermented vegetables)
• Unpasteurized sauerkraut

Look for labels that identify “live active cultures” or that include the full name of the bacteria on the nutritional label. There are many different types, or strains, of probiotics available. Most of these are of the Lactobacillus and Bifidobacterium variety. For example, Lactobacillus acidophilus is a type of probiotic found in yogurt and soy products. Probiotics are also available as dietary supplements in capsules, tablets, powders, and liquids. One commonly used supplement is acidophilus.

Things to consider

Many experts will tell you that the jury is still out on probiotics. Eating foods that contain probiotics is generally safe for most healthy people. Other people should steer clear of probiotics. These include people who have a weak immune system, including people who have cancer or those who have to worry about infection.

Probiotic supplements do not require FDA approval. This means that they are not regulated in the same way as prescription drugs are regulated. Supplements are not required to have the same safety testing as regulated drugs.

When to see a doctor

It is not unusual to have some gas and bloating when you begin eating or taking probiotics. These should go away in a few days. If they don’t, contact your doctor. Other side effects are rare, especially if you are healthy. However, if you begin to experience more severe abdominal pain or have abnormal stools, contact your doctor immediately.

Questions to ask your doctor

• Should I be adding probiotics to my diet?
• Can I get enough probiotics through food, or do I need a probiotic supplement?
• Is it possible to get too many probiotics in my diet?
• Are probiotic supplements safe?
• Are probiotics safe for my child?
• Can probiotic foods cause constipation?

Resources

National Center for Complementary and Integrative Health: Probiotics: What You Need to Know

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Men, are you paying attention to your health? Compared to your female counterparts, you’re more likely to smoke and drink, make unhealthy choices, and put off regular medical checkups and care. But you need to pay just as close attention to your lifestyle as women do.

One of the most important aspects of your lifestyle is what you put on your plate. Good nutrition is critical for good health. According to MyPlate.gov, eating well not only gives your body the nutrients it needs. It also helps keep weight under control and reduces your risk of chronic disease, including:

• Type 2 diabetes
• Stroke
• Metabolic syndrome
• Colon, kidney, liver and gallbladder cancers
• Osteoarthritis

Are you overweight?

Doctors use several measurements to determine whether or not your weight is in a healthy range. One is called the body mass index (BMI). Plug your height and weight into an online BMI calculator.

• If your BMI is less than 18.5, it falls within the underweight range.
• If your BMI is 18.5 to 24.9, it falls within the normal, healthy weight range.
• If your BMI is 25.0 to 29.9, it falls within the overweight range.
• If you BMI is 30.0 or higher, it falls within the obese range.

You can also use waist and hip measurements to calculate body fat. To correctly measure waist circumference:

• Stand and place a tape measure around your middle, just above your hipbones.
• Make sure the tape is horizontal around your waist.
• Keep the tape is snug around your waist, but don’t compress the skin.
• Breathe out and take the measurement.

If your waist circumference is more than 40 inches, you could be at a higher risk for developing the health conditions mentioned above.

The easiest way to eat healthy is to follow MyPlate’s three simple steps:

• Meet nutritional needs primarily from foods and beverages.
• Choose a variety of options from each food group.
• Pay attention to portion size.

Path to improved health

You may think what you eat doesn’t matter that much. Or that whatever is lacking in your diet, you can make up with vitamin and mineral supplements. But a growing body of scientific evidence shows that nutrients work best in combination. That means it’s not one food or nutrient that prevents disease and results in a healthier life. It’s the interaction among different foods, and the cumulative effect the foods have on your body that helps.

In other words, one single nutrient isn’t the key to good health. It’s your overall eating pattern that matters.

So, what do you need to eat in order to stay healthy?

First, estimate how many calories you should eat each day. The number will vary, depending on your age, weight, activity level, and whether you’re trying to gain, maintain, or lose weight. Your doctor can help you determine this number. MyPlate has several ways to make this easy, including the Start Simple with MyPlate app, MyPlate on Alexa, and MyPlate Print Materials. These and other mobile apps have calorie intake and metabolism estimators. These can help determine your calorie requirements.

Now that you know how much you should eat, what should you be eating to fill that calorie need? Your daily diet should include:

• A variety of all vegetable subgroups. Those include dark, green (spinach, lettuce), red and orange (peppers), legumes (beans, peas), starchy (corn), and others. Eat your vegetables fresh, frozen, canned, or dried. Choose low-salt varieties when buying frozen and canned.
• Fruits, at least half of which are whole fruits. These include fresh, canned, frozen, and dried. Fruit juices are okay, but they lack fiber, so your body quickly converts them to sugar. Drinking too many can also add calories. Choose 100% fruit juice without added sugars.
• Whole grains. This includes grains by themselves, like rice, oatmeal, and popcorn. It also includes foods that contain grains like breads and cereals. At least half of your grains should come from whole grains. Limit the amount of refined grains and products made with refined grains. Foods like cookies, cakes and certain snack foods have been processed to remove the bran and germ. This also removes dietary fiber, iron, and other nutrients.
• Fat-free and low-fat dairy products. These include milk, yogurt, cheese, and fortified soy beverages. Don’t include other “milks” made from plants (like almond, rice, or coconut milk) in this group.
• Protein foods. You should eat a variety in nutrient-dense forms. Incorporate foods from both animal and plant sources. These include seafood, meats, poultry, eggs, nuts, seeds, and soy products. Legumes (beans and peas) go in this group as well as in the vegetables group.
• Health oils. They should have a high percentage of monounsaturated and polyunsaturated fats. They also should be liquid at room temperature. These include avocado, canola, corn, olive, peanut, safflower, soybean, and sunflower oils. Oils are also naturally present in nuts, seeds, seafood, olives, and avocados.

Things to consider

Your daily diet should limit:

• Added sugars, including syrups and other caloric sweeteners. These include brown sugar, corn sweetener, dextrose, fructose, high-fructose corn syrup, and honey. They should make up less than 10% of your calories per day. An added note: Replacing added sugars with high-intensity sweeteners (like saccharin or aspartame may reduce your calorie intake in the short run. However, data hasn’t proven that using these fake sugars helps in overall weight management.
• Saturated fats. Strong scientific data shows that replacing saturated fats with unsaturated, especially polyunsaturated fats, is associated with reduced blood levels of total cholesterol and of low-density lipoprotein cholesterol (LDL cholesterol). It’s also associated with a reduced risk of heart attacks and cardiovascular disease-related deaths. Foods high in saturated fats include red meat, poultry with skin, and dairy products such as cream, butter, and cheese. Saturated fats should make up no more than 10% of your calories per day.
• Trans fats. These are artificial fats created by a process that adds hydrogen to liquid vegetable oils to make them more solid. They’re found in margarines, certain snacks foods (like frozen pizza and microwave popcorn), and prepared desserts. A number of studies have shown an association between increased intake of trans fats and increased risk of cardiovascular disease. Therefore, trans fats should be limited to as few as possible. You should consume less than 2,300 mg per day. If you have high blood pressure, you might benefit from lowering your intake to 1,500 mg per day. Americans are currently averaging more than 3,400 mg per day.
• If you drink, do it in moderation. That means up to two drinks a day for men up to age 64 and one drink a day for men older than that. One drink would be 12 fluid ounces of regular beer, 5 fluid ounces of wine, or 1.5 fluid ounces of standard 80-proof liquor. The risk of various types of cancer, such as liver cancer, appears increase with the amount of alcohol you drink and the length of time you’ve been drinking.

Questions to ask your doctor

• What’s a healthy weight for me?
• Should I cut back on salt?
• Should I be taking any dietary supplements?
• How will losing weight help my condition?
• How much weight do I need to lose before I see a benefit?
• Are there any foods I should avoid because of my condition?
• Are there any foods I can add to my diet to help my condition?

Resources

National Institutes of Health: Calories Needed Each Day

U.S. Department of Agriculture, MyPlate: The Dietary Guidelines for Americans 2020-2025

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