A list of top ten anti aging foods is given that will keep you fit and healthy
There are severfal anti aging products available in the market such as anti aging cream, moisturizer, serum, vitamins, anti aging supplementrs, etc. for skin, facial for both men and women. But it becomes difficult to chose the best of all products. Instead, you can eat the following anti-ageing foods to keep you young.
The anti aging foods should supply all the basic nutrients needed for a healthy body. A list of top ten anti aging foods is given that will keep you fit and healthy. These anti-aging foods include carbohydrates, proteins, good fats, nuts, whole grains, spices and herbs. Anti-aging foods are rich in antioxidants.
Incorporating Antioxidants Foods (which protect against free radicals) into your diet could ward off the effects of aging. Antioxidants are found in fruits and vegetables. Oxygen Radical Absorbance Capacity (ORAC), developed by USDA is a measure of antioxidant content of foods. The following foods are super foods as they contain up to 20 times the antioxidant content of other foods. So these foods, if included in daily diet (up to 3000 ORAC) can be good for your antiaging effort. ORAC of some of the super foods are given below:
FOOD 1/2 cup: ORAC Score
Top Ten Anti Aging Foods
- Dark green leafy cruciferous vegetables
The family of cruciferous vegetables includes cabbage, cauliflower, broccoli, kale, turnip, Brussels sprouts, radish and watercress. These vegetables are rich in vitamin C, carotenoids (lutein and zeaxanthin) and anti-cancer substances such as sulphoraphane and genistein. These vegetables also help to prevent cataracts and macular degeneration in eyes.
Tomatoes are a rich source of lycopene - a powerful antioxidant that protects against coronary heart disease and cancer, especially cancer of the lung, stomach, mouth, colon, rectum and prostate gland.
- Garlic & Ginger
Garlic herb has antioxidant, antiseptic, antibacterial and antiviral properties and can reduce blood pressure, lower cholesterol and triglycerides, reduce blood stickiness and dilate blood vessels. It is also helpful in treating intestinal, respiratory and skin infections. It is believed that eating a clove of garlic a day helps to protect the body against cancer and heart disease.
Soybeans contain isoflavones that help to prevent ageing due to hormone imbalances. Soy may protect against breast and prostate cancers, Alzheimer's disease, osteoporosis and heart disease. Soy helps to maintain estrogen levels in menopausal women.
All black and blue berries such as blackberries, blueberries, blackcurrant and black grapes contain phytochemicals, powerful antioxidants.
Avocados are loaded with antiageing nutrients such as Vitamin C and E, and Omega 3 fatty acids. Avocados can reduce wrinkles and keep your skin looking soft, supple and glowing.
Anti Aging Nuts and SeedsNuts and seeds are rich in vitamin E, potassium, magnesium, iron, zinc, copper, selenium and essential fatty acids like omega-3 fatty acids. Eat a handful, about 30 g daily. Note the details of nutrition of nuts and seeds
Eat a handful of sunflower seeds daily because these are remarkable anti-ageing food rich in Vitamin E and selenium which help look younger and improve skin elasticity and reduce wrinkles.
Brazil nuts are a very rich source of selenium which helps slowing down the ageing process. However, you should not eat Brazil nuts more than two nuts a day because of their high fat content.
Yogurt (curd, yoghurt) helps to boost immunity and improves digestion and the absorption of nutrients from the gut.
Anti Aging HoneyThe research carried out in 2007 on rats at the University of Waikato in Hamilton, New Zealand revealed that honey could be used to combat the effects of ageing, including memory decline and anxiety. Researcher Nicola Starkey said, "Diets sweetened with honey may be beneficial in decreasing anxiety and improving memory during ageing."
Older people are at risk of developing heart disease and diabetes due to a vitamin D deficiency as a result of natural aging process. They can reduce their risk by sitting more time in the sunshine to boost vitamin D in the skin, as revealed by the study done by Dr Oscar Franco at Warwick Medical School and published in Diabetes Care Journal 2009.