London, Jan 13 (ANI): Eating the correct food, kicking the butt and getting enough exercise are the keys to a long healthy life, says a new report.

The British Nutrition Foundations Healthy Ageing report is being released that explains how to protect the eyes, brain, bones and heart in later life by eating the right things.

The report says that foods rich in vitamin B12 such as fish, eggs, milk and fortified breakfast cereals plus Omega 3 found in oily fish are all good for the brain, reports the Daily Express.

Calcium-rich food such as milk, cheese and yoghurt is important to keep bones strong and healthy and cut the risk of osteoporosis.

Vitamin D, found in sunlight, oily fish and some breakfast cereal, is also good for bones and muscle.

Nutrients for a healthy heart include Omega 3, fibre, folate, vitamin B12 and potassium.

Eating oily fish, leafy vegetables, beans, fruit and nuts will boost the chances of getting enough of these nutrients. Even the eyes can be kept healthier for longer by eating the right food.

Kiwi fruit, grapes, spinach, broccoli and red peppers are sources of nutrients, which protect the eyes.

Activities such as walking, dancing and even gardening reduce the risk of heart disease, type 2 diabetes and even some cancers.

The report was compiled by experts from universities including Oxford, Surrey and Newcastle. (ANI)