The live longer diet: eat the right foods regularly and you can live a long and vibrant life. Our recipes make it easy - Natural Health®

Natural Health, Sept, 2003 by Kathryn Perrotti Leavitt

THE BOTTOM LINE

Buy organic ingredients whenever possible to limit your exposure to potentially harmful pesticides, antibiotics, and hormones.

YOUR LIVE LONGER SHOPPING LIST

Get the benefit of key age-defying nutrients by adding these healthy foods to your grocery cart. A regular serving of the foods listed after each nutrient provides at least 10 percent of your recommended daily intake of that nutrient.

Vitamin E

Almonds, corn oil, safflower oil, sunflower oil, sunflower seeds, wheat germ

Vitamin C

Blackberries, broccoli, Brussels sprouts, cabbage, cantaloupe, cauliflower, honeydew, kale, kiwis, lemons, mangoes, mustard greens, okra, oranges, papayas, peppers, pineapple, potatoes, raspberries, romaine lettuce, soybeans, strawberries, sweet potatoes, tangerines, tomatoes, turnip greens, watermelon

Folate (a B Vitamin)

Asparagus, beef liver, black-eyed peas, broccoli, egg noodles, great northern beans, green peas, orange juice, spinach, turnip greens, wheat germ

Vitamin [B.sub.6]

Bananas, chicken breasts, chickpeas, fortified oatmeal, pork loin, potatoes, rainbow trout, roast beef, sunflower seeds

Vitamin [B.sub.12]

Beef, beef liver, canned tuna, clams, haddock, milk, oysters, pork, rainbow trout, salmon, yogurt

Monounsaturated Fats

Almonds, avocados, canola oil, hazelnuts, olives, olive oil, peanut oil, peanuts

Omega-3 Fats

Albacore tuna, canola oil, flaxseeds, flaxseed oil, herring, lake trout, mackerel, salmon, sardines, soybeans, soybean oil, walnut oil, walnuts

Fiber

Apples with skin, bananas, broccoli, brown rice, Brussels sprouts, figs, green peas, kidney beans, lentils, oatmeal, oranges, pears, potatoes with skin, prunes, raspberries, split peas, strawberries, wheat bran flakes, whole-wheat bread

Kathryn Perrotti Leavitt is a freelance writer in Boulder, Colo. Natalie Danford is a freelance writer in New York City.