Vitamin C
Your goal: To fight cancer and fine lines
How it works: C is linked with a lower risk for lung and other cancers: The vitamin may protect against cell-harming free radicals."It also helps produce skin-firming collagen to keep your face looking full," says Katherine Brooking, R.D., co-owner of AppForHealth.com.
What to pick: Cantaloupes, kiwifruit, oranges, papayas, pineapples, strawberries
Potassium
Your goal: To safeguard your heart
How it works: Sodium is a known blood pressure booster; potassium helps counter it, in part by encouraging kidneys to flush more sodium out of your system, according to Mark Houston, M.D., director of the Hypertension Institute in Nashville.
What to pick: Bananas, honeydew melons, mangoes, oranges, papayas, peaches, plantains
Fiber and water
Your goal: To stop weight creep
How it works: "Both keep you fuller for longer, so you're less likely to cave in to cravings," Brooking says. And that helps you manage your weight, which is fundamental to healthy aging. Excess pounds up your risk for diabetes and other chronic conditions.
What to pick: Apples, bananas, blackberries, blueberries, oranges, pears, strawberries
Anthocyanins
Your goal: To be fitter, longer
How it works: Athletes who drank juice with these anti-inflammatories on days before and after exercise had less muscle fatigue and pain than placebo takers in one university study. Happy muscles today make for more sweat sessions in the future—key to a prolonged life.
What to pick: Blueberries, cherries, pomegranates
Polyphenols
Your goal: To maintain a sharp mind
How it works: These organic chemicals may improve brain and motor function, study findings from Tufts University suggest, possibly by reducing inflammation and oxidative stress that cause our cognitive abilities to decline as we age.
What to pick: Apples, blueberries, Concord grapes, plums, raspberries, strawberries
Eat right and perform better. Find a nutrition plan for you.