The best way to get more lutein and zeaxanthin is to eat more green, leafy vegetables, as well as red peppers, okra, parsley, dill, celery, blackberries, carrots, tomatoes, corn, egg yolks, and paprika, Feinstein advises in the book.
If you suffer from insomnia, a L-theanine supplement might be the ticket to a good night's rest. This amino acid, also found in green tea, works to induce sleep because it's one of the building blocks of GABA, a neurotransmitter that has a calming effect on the body. For the best results, take a supplement 30 minutes before bedtime, Feinstein advises. Those who take this supplement should start with 30 milligram at first, then can safely build up to 300 milligrams nightly, if needed, according to Feinstein's interviews with experts.
Three key B vitamins made Feinstein's list of top foods and supplements described in the book. B6, for instance, is helpful for women with depression that's tied to premenstrual syndrome, and can be obtained by eating more fortified breakfast cereals, fish, peanut butter, bananas, and chicken. B12 can help people struggling with memory problems, both old and young alike, she says, and can be found in eggs, milk, seafood, meat, and fortified breakfast cereals. Taking 2.6 milligrams of a biotin supplement (a type of B vitamin) for six months can help strengthen brittle nails, Feinstein says.
Don't neglect your diet!
There is no substitute for a good, healthy diet, Feinstein says. "The best source for getting vitamins and minerals is to eat a lot of fruits and vegetables and to pay attention to getting the different colors," she says. "There are literally hundreds and hundreds of nutrients, individual nutrients, found in food." Also, beware of false claims about dietary supplements, especially exaggerated information about what a particular supplement can and cannot do, she says. And always tell your doctor about any vitamins and supplements you're taking to avoid unintended interactions with medications, she advises.