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Top 10 Anti-Aging Foods
The general guidelines for the
anti-aging diet
are: keep your calorie consumption and
saturated fat intake down; eat plenty of
wholegrain, oily fish and fresh fruit and vegetables; and cut down on salt and
sugar. In addition to these general guidelines, there are specific foods that
have a roll in anti-aging and that you should regularly include in your diet.
 Avocado:
 This fruit, which is usually eaten as a
vegetable, is a good source of healthy
monounsaturated fat that may help to
reduce level of a bad type of
cholesterol in body. Avocado is a good source of
vitamin E and can help to maintain healthy skin and prevent
skin aging (vitamin
E may also help alleviate menopausal hot flushes). It is rich in potassium which
helps prevent fluid retention and
high blood pressure.
 Berries:
All black and blue berries such as
blackberries, blueberries, blackcurrants and black grapes contain phytochemicals
known as flavonoids-powerful
antioxidants which help to protect the body against
damage caused by free radicals and aging.
 Cruciferous vegetables:
The family of Cruciferous vegetables includes
cabbage, cauliflower, broccoli, kale, turnip, brussels sprouts, radish and
watercress. Cruciferous vegetables assist the body in its fight against toxins
and cancer. You should try to consume at least 115g/40z(of any one or a
combination) of these vegetables on a daily basis. If possible, eat them row or
very lightly cooked so that the important enzymes remain intact.
  Garlic:
Eating a clove of garlic a day (row or cooked)
helps to protect the body against cancer and
heart disease. The cardioprotective
effects of garlic are well recorded. One 1994 study in Iowa, USA, of 41,837
women between the age of 55 and 69 suggested that women who ate a clove of
garlic at least once a week were 50 percent less likely to develop colon cancer.
Another study at Tasgore Medical college in India suggested that garlic reduced
cholesterol levels and assisted blood thinning more effectively than aspirin,
thus helping to reduce the risk of heart disease.
 Ginger:
This spicy root can boost the digestive and
circulatory systems, which can be useful for older people. Ginger may also help
to alleviate rheumatic aches and pains.
 Nuts:
Most varieties of nuts are good sources of
minerals, particularly walnuts and brazi nuts. Walnuts, although high in
calories, are rich in
potassium,
magnesium,
iron,
zinc,
copper and
selenium.
Adding nuts to your diet (sprinkle them on salads and desserts) can enhance the
functioning of your digestive and
immune systems, improve your skin help control
prevent cancer. Nuts may also help control cholesterol levels. Never eat rancid
nuts, however, as they have been linked to a high incidence of free radicals.
 Soya:
 Menopausal women might find that
soya helps to
maintain oestrogen levels. Soya may alleviate menopausal hot flush and protect
against Alzheimer's disease,
osteoporosis and heart disease. Look out for
fermented soya products, which are more easily digested, therefore more
nutritional, and do not generally cause food intolerances. You may want to check
that soya products have not been genetically modified. Soya should not be
confused with soya sauce, which is full of salt and should be used sparingly, if
at all.
 Whole meal pasta and rice:
Complex
carbohydrates provide a consistent
supply of energy throughout the day and should make up the bulk of your diet. Wholemeal pasta is an excellent complex carbohydrate. It is high in
fibre and
contains twice the amount of iron as normal pasta. Brown rice is another
recommended complex carbohydrate, which is high in fibre and
B vitamins.
 Watermelon:
Both the flesh and seeds of the watermelon are
nutritious so try blending them together in a food processor and drinking as a
juice. The flesh contain
vitamin A, B and
C ; the seeds contain selenium,
essential fats, zinc and
vitamin E, all of which help against free radical
damage and aging.
 Water:
 Drink at least 8 glasses of water every day in
order to remain healthy. Water helps us to get rid of the toxins and unwanted
waste materials from your body.
Don't rely on thirst; this sensation
diminishes with age. Drink often and choose from nutritious liquids, including
100% fruit and vegetable
juices, skim or low fat milk, broths, sparkling water,
and teas. You can also get fluids from foods, especially those that are liquid
at room temperature. Try gelatin, frozen yogurt, soups, watermelon, pickles,
oranges, lettuce, tomatoes, etc.
Scientists at the USDA have developed a rating
scale that measures the antioxidant content of various plant foods. The scale is
called ORAC, which stands for Oxygen Radical Absorbance Capacity. They
discovered that a small group of "super foods" have up to twenty times the
antioxidant power of other foods. It is recommended that one eat foods
containing at least 3,000 ORAC units a day, which is not difficult, since 1/2
cup of blueberries contain 2,400 units.
Check out the list:
FOOD
|
ORAC Score
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Prunes
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5,770
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Raisins
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2,830
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Blueberries
|
2,400
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Blackberries
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2,036
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Kale
|
1,770
|
Strawberries
|
1,540
|
Spinach
|
1,260
|
Raspberries
|
1,220
|
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