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.
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. 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.
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. 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.
5. 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.
6. 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.
7. 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.
8. 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.
9. 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.
10. 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.
