The
general guidelines for the anti-aging diet are: keep your calorie consumption
and saturated fat intake down; eat plenty of wholegrain, fresh fruits 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.
1.
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.
2.
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.
3.
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.
4. 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.
5. 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.
6.
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.
7. 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.
8.
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.
9. 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.
10.
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.
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