Include at least 20 grams of fiber in your diet to ensure a healthy, active and regular digestive system. Good sources of fiber include fruits, vegetables, whole grains and legumes. To help safeguard vision and delay problems such as cataracts, increase your intake of antioxidants. Antioxidants include vitamins C and E and beta carotene. These nutrients are thought to help combat damaging effects of oxidation in the body, one of which is cataract formation.
Excellent sources are citrus fruits and orange, yellow, and green vegetables.
Cut the fat, dietary cholesterol and sodium in your diet. By consuming less fat, dietary cholesterol and sodium, you may be able to reduce your risk of cardiovascular disease. Increase your consumption of vitamins B6, B12 and folate. Vitamins B6, B12 and folate may help to keep the mind alert and allow the nervous system to function at its best. Eat plenty of grains and leafy vegetables to help maintain high levels of these critical vitamins.