These potent seeds hail from South American countries like Venezuela, Colombia, and more. They may not be as common as peanuts or walnuts, but there's good reason to seek them out at your local health food store or online: "One ounce of brazil nuts, which is about six to eight nuts, has 777 percent of the daily value for selenium, an antioxidant that plays a critical role in DNA synthesis and helps protect our body from oxidative damage and infection," says Alexandra Miller, a corporate dietitian at Medifast. "Inadequate concentrations of selenium may be associated with age-related declines in brain function," she adds. Selenium concentrations in your body naturally decline with age, so load up.
"These are high in calcium and rich in other minerals like iron, magnesium, phosphorous, fibre, and more," says Annie Kay, lead nutritionist at Kripalu Center for Yoga & Health. "Bones are made of more than calcium, so an overall mineral-rich diet, along with adequate and appropriate movement are a recipe for healthy bones for life." Try using tahini (which is made from sesame seeds) or sprinkling a handful or two into pasta salads.
"Mushrooms are one of the few foods that naturally contain vitamin D, a vitamin most people don't have enough of," say Lyssie Lakatos and Tammy Lakatos Shames, The Nutrition Twins. Without vitamin D, you can't properly absorb calcium, which will lead to osteoporosis, broken bones and a hunched spine, and nothing ages you more than that."
If you're a fan of this briny fruit (yes, fruit), there's no reason you shouldn't add it to salads, pasta dishes, and pretty much any other dish. "Olives are an incredible source of polyphenols and other phytonutrients that help protect your DNA and keep you looking and feeling younger," says Dr. Sharon Moalem.