In part 3 of Anti-Aging Foods we are going to continue the discussion about “The Importance Of Diet For Healthy Aging”
Concord grapes are known for their dark purple skin and seeds, which are full of polyphenols, a compound proven to boost your brain power, keeping you sharp and alert.
They also bolster your arteries, reducing the risk of heart disease while increasing blood flow to the brain.
Since these grapes are harvested for a few short weeks during the fall, finding them fresh is very difficult, so opt for drinking 100% pure grape juice instead to get all the benefits of these potent fruits.
Many studies have been carried out on the healing powers of mushrooms.
• They can reduce and prevent inflammation
• Help fight cancer
• Boost the immune system
• Detoxify the body naturally
• Protect the heart
• Mushrooms also provide B vitamins, which are crucial for turning your food into sustainable energy and promoting healthy metabolism
• Mushrooms are the only plant food that contains vitamin D, which helps the body absorb calcium and supports strong bones.
• A great bonus is the type of fiber found in mushrooms, called beta-glucan, which helps with weight management. Additionally, mushrooms are very filling, delicious, and super low in calories, making them a great addition to your weight loss efforts.
Beta-carotene is a carotenoid antioxidant that gives orange fruits and vegetables their color, and has powerful anti-cancer and anti-aging properties.
Carrots are excellent sources of beta-carotene, which is converted to vitamin A in the body and is essential for healthy skin, eye health, and shiny hair.
As with carrots, this tasty vegetable is chock-full of beta-carotene, which helps restore and regenerate damaged collagen, a major contributor to the elasticity and regeneration of our skin cells, keeping them young and supple.
Beans and Lentils
Beans and lentils are packed with protein-based amino acids to combat age related muscle loss.
Furthermore, these foods are no fat sources of protein, and so they are supportive of heart health and healthy cholesterol.
Pomegranate seeds contain ellagic acid and punicalagin, both of which fight damage caused by free radicals in the body. These compounds also help preserve collagen in the skin that helps maintain a youthful appearance.
Wheat germ contains zinc, a key mineral for the production of new skin cells. Wheat germ also offers anti-inflammatory properties, and may help reduce acne breakouts and prevent eczema.
A half a cup of wheat germ daily is all you need. It can be sprinkled over steamed vegetables, salads, or added to juicing, yogurt, or smoothies.
This potent reddish spice contains two major carotenoid phytonutrients, crocin, and crocetin, two major antioxidants that have anti-tumor effects.
Saffron is believed to protect from oxidative stress and free radical damage to cells in the body. It also inhibits cancer growth factor signaling pathways, which may help stop cancer cell proliferation.
11 Anti-Aging Drinks
Just as food is important for aging gracefully, what we drink also plays a major role in the health of our cells and organs. Here are some of the best beverages to drink on a regular basis for optimal health and vitality.
We tend to forget to drink enough water, especially in the colder months. Then we start complaining of headaches, digestive problems, not being able to focus, fatigue and exhaustion. These symptoms may simply mean that you are dehydrated.
Make sure you bring a large bottle of water with you wherever you go, it may be tedious at first, but when you get used to it, you’ll be glad you have it with you, as you will feel the difference.
Lemon and Lime Juice
Drinking the juice of one or two lemons or limes per day is enough to get your daily nutritional value of vitamin C. This essential vitamin is crucial for immune system and DNA health as well as younger skin with fewer wrinkles.
Cranberries contain flavonoids that help prevent inflammation. Cranberry juice is known for treating urinary tract infections, preventing tooth decay, and improving blood circulation.
Drinking one cup of caffeinated coffee on a daily basis may lower the risk of skin cancer. It also helps protect against type-2 diabetes, heart rhythm problems, and dementia. In addition, it boosts your energy level and helps keep you focused and alert.
Those who drink generous proportions of cocoa enjoy a healthier functioning of blood vessels thanks to the flavanols found in cocoa and healthy blood vessels lower risk of high blood pressure, type 2 diabetes, kidney disease, and dementia.
In a surprising turn of events, it’s been proven that there is in fact, no connection between chocolate and skin problems. On an even brighter note, some types of cocoa may be considered as food for your skin.
Cocoa contains a type of flavonoid called epicatechin (so do tea and red wine). Epicatechin is vital for keeping your skin healthy since it increases blood flow to the skin, along with a good dose of oxygen supply and nutrients.
Choose quality 100% pure cocoa, not instant cocoa products.
The nitrates naturally found in beets are essential for boosting blood flow to the brain, thus reducing the risk of dementia, Alzheimer’s, and other diseases.
Nitrates help keep blood vessels strong and resilient, which increases the flow of blood throughout the body. Other vegetables that contain natural nitrates are cabbage and radishes.
Soymilk contains isoflavones, which help sustain collagen in the skin and prevent the breakdown of collagen, which is a natural part of the aging process, thus preventing the skin from sagging and losing its youthful texture.
Starting as early as in our thirties, we start to lose up to 1% of our lean muscle mass on a yearly basis. Since the amino acids found in proteins are what essentially make up our muscles, especially one known as leucine, we need to focus on getting enough of it to maintain our muscle mass, and milk does just that.
Since milk contains whey protein, which is one of the best-known sources of amino acids out there, it’s crucial that we get a lot of it. Other foods that contain leucine are Greek yogurt, lean meat, soy, whey protein powder, and fish.
Your best choice in milk is grass-fed or organic viruses the conventional options because when the milk comes from cows that graze on grass instead of being fed grains by farmers, their milk will have more omega-3s and conjugated linoleic acid (CLA), which promotes bone mass, reduces body fat, and promotes immune system health.
It’s a well-known fact that orange juice is brimming with vitamin C, which is an antioxidant that protects the body against numerous diseases and inflammations.
Vitamin C also helps keep your skin looking vibrant and fresh. Always juice your own, or choose 100% pure fresh squeezed and not sugary juice drinks.
Limit your intake, as juice is high in calories, and drink it in the morning so you can take the day to burn off those calories.
Green tea is great for maintaining healthy cells and protecting them against damage and stress. Packed with flavonoids, green tea helps protect against disease and block DNA damage associated with other toxic chemicals that cause destruction in the body.
It also contains theanine, which is an amino acid that helps keep you calm, focused, and less stressed. Several studies have found that pure green tea also promotes weight loss.
Always choose 100% pure green tea and not bottled green tea drinks that may contain sugar and preservatives.
Many studies have been carried out on the health benefits of moderate amounts of red wine since it contains resveratrol, a compound that may help slow down the aging process and prevent heart disease.
In addition, alcohol intake in general and in moderation may protect against diabetes, memory loss linked to aging and heart disease.
Please note that the American Heart Association does not advise anyone to start drinking for heart benefits.
Here are a few tips on maintaining a good, healthy and balanced diet as you age. While it’s a fact that we can’t stop our bodies from aging, there are ways to slow down the aging process so you enjoy every moment of your life no matter your age.
As we age, our metabolism slows down, so we need to reduce the amount of calories we take in in order to avoid age related weight gain.
Reduce Unhealthy Fat Intake
We must reduce the amount of unhealthy, saturated fats in our diet by opting for low-fat milk and yogurt, lean poultry, fish and legumes instead of red meat that is ladled with fat.
On the other hand, eating moderate amounts of monounsaturated fats are good for you, so include these in your diet.
Some of the best sources of monounsaturated fat include
• Olive oil, peanut oil, sesame oil, canola oil, cashews, pistachios, almonds, walnuts, avocados, olives, sunflower seeds, and pumpkin seeds
Polyunsaturated fats (Omega-3 fatty acids) are also very healthy fats the body needs to thrive
• Oily fish, including mackerel, tuna or salmon, nuts and seeds such as walnuts and flaxseeds
Boost The Calcium
The risk for osteoporosis increases as the years pile on. Therefore, once we hit 50, we need to increase our calcium intake to 1200 mg daily and assess vitamin D intake.
This can help lower the risk of osteoporosis, as well as low bone mass and the overall deterioration of the bone structure.
Eating low-fat yogurt and drinking calcium-fortified orange juice are two of the best ways to get your calcium intake naturally, vitamin D supplements may also be needed, ask your doctor.
Reduce or better yet eliminate processed and junk food from your diet. Eat clean, whole food created by nature and you will enjoy much better health. Refined sugar is poison to the body, so it is beneficial to also limit it or rid yourself of it altogether.
How Much Iron Do You Need?
When women are in their childbearing years, they need 18 mg of iron daily. When women reach menopause, that amount drops to less than half, only 8 mg daily, which is the same amount men need.
If you’re taking a multivitamin that has iron in it, check to make sure it doesn’t exceed the recommended dosage. In addition, eat foods that are naturally rich in iron, such as lean meats, beans, beef liver, and leafy greens.
We’ve probably heard it too many times to count that eating fruits and vegetables, whole grains, dairy, healthy proteins and fats, while reducing fats, sugar and salt, is key to enjoying a healthy lifestyle and preventing many types of diseases and inflammations.
However, as the years go by, we tend to forget that our bodies are well-oiled machines that need care and love to run smoothly and to stay running longer. Just as you pay close attention to your car, smartphone, kitchen gadgets, and other tools, you need to pay close attention to your body.
The most important things are to frequently drink water throughout the day, eat the right types of food, and exercise on a regular basis.
The body changes as we age, from the way we look to how our insides work. So make sure your body maintains its zing and vitality by eating and drinking right. Your future self will thank you for it.