Supercharge your diet

Posted Dec 12, 2001
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Your immunity to disease declines with age unless you take action, said Jeffrey Blumberg, a professor of nutrition at Tufts University in Medford, Mass.

1. To protect against high cholesterol, certain cancers, and diabetes (among other serious health problems) get more fiber in your diet by eating plenty of whole grains, legumes, vegetables, and fruits. 2. Eat a varied diet to get all the vitamins and minerals you need to protect against disease. 3. Instead of fattier animal proteins (such as beef), eat more soy foods. Research suggests that tofu and other soy foods may reduce your risk of heart disease, certain cancers, and osteoporosis, as well as reducing menopausal symptoms. 4. Men and women ages 19 to 50 are supposed to take 1,000 milligrams of calcium daily, 1,200 milligrams of calcium after age 50. But since most women don't get enough calcium from their diets, they should take a supplement, according to Dr. Blumberg. Choose one that also contains vitamin D. 5. To protect against cancer, diabetes, heart disease, and cataracts, take a multivitamin that contains 400 micrograms of folic acid and a vitamin E supplement containing 100 to 400 IU. 6. Don't overload on vitamins and minerals. Too much of some, such as vitamin B6, can be dangerous.