To combat infection and chronic disease, your diet should be high in vitamins E, B6, and the trace mineral zinc. These nutrients may play a role in protecting the immune system. Focus on whole grains and legumes, green leafy vegetables, seafood, lean meat, and unsaturated margarines or vegetable oils. By choosing foods rich in vitamin D and calcium, you will be helping your bones stay strong. Bone growth slows in adolescence and reverses in the mid-30s, when demineralization begins.
Vitamin D is found mainly in fortified milk and fatty fish.
Up your fiber intake. 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.