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
While these foods can be eaten by anyone at any time,
they have extra added value for those at certain ages.
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
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.
in your 20s
Vegetables in the brassica family have
indoles, potent plant compounds that
prevent cancer. Indoles include
cabbage, Brussels sprouts, kale and
Green vegetables are loaded with
potassium which neutralizes body acids that
in your 30s
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
*Pomegranate juice has compounds that lowers
*Pomegranite juice has anti-cancer
juice benefits the heart and blood. It also
help get oxygen to the heart during
These two supermarket juices are as
nutritious as the more expensive juice
products with exotic berries.
in your 40s
Wild salmon may be the best source of the
Omega EPA and DHA, which are mega-3 fatty
wild Salmon (NOT farm-raised) is rich in
astaxathin, a powerful antioxidant that
protect cells and DNA from pollutants and
Omega-3's protect the brain and the
Omega-3s have anti-aging activity as
Omega-3s mood, lower triglycerides
and inflammation and pain.
in your 50s
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
Beans are great source of protein and low-glycemic
People who eat about five one-ounce
servings of nuts per week have 35% less risk
of cardiovascular disease.
in your 60s
Spinach contains two powerful carotenoids --
lutein and zeaxanthin -- which promote
These two carotenoids have been known to
slow, or possibly reverse, macular
Spinach is packed with iron, calcium and
Spinach has protein and fiber.
in your 70s
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
Eggs have extremely high-quality
Eggs contain vision-enhancing lutein and
zexanthin which help with vision.
And don't worry about cholesterol; it
has virtually no effect on blood
Village Home Page
Backgrounds: Robert Kaufman Fabrics:
NATIVE VILLAGE website was created for youth,
educators, families, and friends who wish to celebrate the rich,
diverse cultures of The Americas' First Peoples. We offer
readers two monthly publications: NATIVE VILLAGE Youth and
Education News and NATIVE VILLAGE Opportunities and Websites.
Each issue shares today's happenings in Indian country.
Native Village is responsible for format changes.
also include additional photos, art, and graphics which enhance
the visual appeal and and adds new dimensions to the articles.
Each is free or credited by right-clicking the picture, a page posting, or appears with the original article.
Our hopes are to make the news as
informative, educational, enjoyable as possible.
NATIVE VILLAGE also houses website libraries and learning
circles to enrich all lives on Turtle Island.
Please visit, and sign up for our update:
NativeVillage500@aol.com. We are
always glad to make new friends!