Anti-aging foods
Fruits and vegetables
Eating at least two serves of fruit and five different vegetables every day is your No. 1 anti-aging weapon. Every time you choose a salad instead of a sausage roll, or fruit instead of a biscuit, you’ll be decreasing your risk of certain cancers, and heart disease. Green leafy vegetables, such as spinach and silver beet, are packed with anti-oxidants, which will protect you against cataracts. Orange-colored vegetables such as sweet potato, carrots, pumpkin and sweet corn are rich in B carotene, which converts to the vision vitamin, A. The red coloring in vine-ripened tomatoes, Spanish onions and red capsicum contains the potent anti-oxidant lycopene, which delays ageing. Cabbages and brussels sprouts contain indoles, which appear to have anti-cancer effects. Citrus fruits and berries packed with vitamin C, and mangoes, pawpaws, rockmelon and tamarillos rich in B carotene, take on cancer-fighting roles.
Soybeans and other legumes
Soybeans are rich in isoflavonoids, a group of non-nutrient anti-oxidants which offer protection against cancer.
These phyto-oestrogens (plant oestrogens), which Occur naturally in soybeans and other legumes, also can reduce menopause symptoms such as hot flushes.This would definitely help a woman to feel younger.
Nuts and seeds
Most nuts and seeds are rich in vitamin E, one of the fat-soluble vitamins. This vitamin also is a powerful anti-oxidant. Its major function is to protect all membranes from free-radical damage. There has been much recent interest in the role of vitamin E in the aging process and in preventing diseases such as cancer and heart disease. The amount of vitamin E that has been used in scientific studies is far greater than the amount we could obtain from our diet. However, it is still too early to recommend high-dosage supplements. A handful of almonds or a tablespoon of a seed oil will supply you with your daily vitamin E needs.
Fish
Oily fish such as salmon, mackerel, sardines and tuna are rich in the omega 3 fatty acids. These fatty acids are anti-ageing in that they lower blood pressure, reduce blood clotting and decrease the risk of heart disease.
Fish also is a good source of selenium and co-enzyme Q-10 (ubiquinol) which have important anti-oxidant roles, and oysters are the richest source of another anti-oxidant, zinc.
Green tea
Green tea has been consumed in China and Japan for centuries. Recent studies suggest that green tea lowers bad cholesterol and triglycerides (fats in the blood) and may have cancer-suppressing properties. These chemicals are known as catechins. Catechins also are present in red wine. It appears that black tea also may contain anti-oxidants.
Herbs and garlic
Basil, parsley, mint and rosemary, together with garlic contain valuable anti-oxidants which may help to prevent certain types of cancer. Some studies have found garlic to protect the brain cells from free-radical damage and decrease the risk of brain dysfunction.
Wild rice
This is not actually a rice but a grass and is thought to contain a unique anti-oxidant, isovitexin.This compound is thought to be as active as vitamin E and is being studied by the cosmetic industry as an anti-aging cream for the skin. In the meantime, add some wild rice to your ordinary rice and see if the wrinkles disappear. What have you got to lose?
Supplements vs food
We are beginning to understand the vital role anti-oxidants play in our health and well-being. There is still much debate about the role of specific anti-oxidant vitamin supplementation, and the dosages that may be required to have beneficial effects. Keep in mind that when you take a specific vitamin supplement, you’ll be missing out on all the other non-nutrient anti-oxidants occurring naturally in food. Until we know more, the current dietary recommendation is to obtain your anti-oxidant requirements primarily from plant foods.You’ll be healthier, feel younger and still have money in the bank!