Level 4: Proteins, 3 servings a day
- Brazil nuts
Protein is an all-encompassing category that incudes meats, beans and nuts. Trout and tofu are high in omega-3 fats, which ensure normal brain function and lower the risk of dementia. Omega-3s are essential to brain health as they provide the building blocks for brain cell renewal. Brazil nuts contain selenium, an antioxidant that fights the free radical damage that can cause cancer.
Level 5: Dairy, 2 servings a day
- Greek yogurt
- Feta cheese
Lastly, with the least amount of servings, is dairy, which is especially important for women. Dairy contains calcium and is fortified with vitamin D – Dr. Oz's number-one recommended supplement – to strengthen bones and fight against the onset of osteoporosis.
Test your anti-aging know-how with this quiz.
Click here for Dr. Oz's Anti-Cancer Shopping List.