Age defying Superfood Eat fish twice a week

Dining on fish two to four times a week reduces the risk of heart disease by 14 percent; eaten just once a week it can slow mental decline by 10 percent a year in older people, studies suggest. As well as providing omega-3 fatty acids, oily fish offer antioxidant selenium, vitamin D, which seems to protect against forms of cancer common in older age, and magnesium, necessary for strong bones. The fatty acids in fish oils also counteract the effects on the heart of air pollutants, which increase risk of heart disease.