Research found that eating nuts on a regular basis may improve your longevity in large part due to all the healthy fats found in nuts. Nuts are also a great snack for maintaining blood sugar control since they’re naturally lower in carbs and a great source of protein and fats. Added bonus – one serving size fits so nicely in the palm of your hand!


Spinach is a popular green and for good reason! Spinach is a good source of vitamin A, vitamin C, vitamin K, and magnesium. All of these vitamins and minerals are important for immune function and bone health. Plus, eating at least one cup of spinach a day may help keep your brain and memory sharp with age. Enjoy spinach steamed, sautéed, added to a smoothie, as the base of a salad, and so many other ways.


Blueberries, strawberries, raspberries, and all the other berries are a great source of antioxidants. These sweet little fruits help reduce inflammation and support brain function (how smart is that?!)  We love it when something naturally so sweet is so good for you! Once fresh berries are out of season look for frozen ones at your local store to toss into smoothies, oatmeal, and baked goods to enjoy the health benefits all year round.


These small green trees, along with other cruciferous vegetables, are good sources of cancer-fighting anti-inflammatory antioxidants. (Phew! That’s a lot of do-gooder descriptions!) One cup of broccoli provides over 100% of your daily needs of vitamin C and is a good source of iron and calcium. Our favorite ways to enjoy broccoli are tossed with olive oil and roasted till tender and a bit crispy, or grilled if you aren’t ready to turn on the oven yet this fall.


Asparagus is a rich source of folate, which promotes brain development and prevents cognitive decline with age. It’s also a great source iron, making it a standout sidekick for any entrée dish. One cup of asparagus boosts 3 grams of fiber and just 30 calories making these green stalks friendly on the waistline and your heart’s health. Be sure to trim off the woody end of the stem and enjoy these delicate spears sautéed in olive oil with a light touch of salt and lemon zest.

What are your favorite ways to enjoy these foods?