Anti-Aging Foods

The general guidelines for the anti-aging diet are: keep your calorie consumption and saturated fat intake down; eat plenty of wholegrains, 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 role 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 levels of a bad type of cholesterol in the 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 / 4oz (of any one or a combination) of these vegetables on a daily basis. If possible, eat them raw or very lightly cooked so that the important enzymes remain intact.

4.Garlic:
Eating a clove of garlic a day (raw 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 ages of 55 and 69 suggested that women who ate a clove of garlic at least once a week were 50 per cent 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 Brazilnuts. 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 and help 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 flushes 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 intolerance. You may want to check that soya products have not been genetically modified. Soya should not be confused with soy sauce, which is full of salt and should be used sparingly if at all.

8.Wholemeal 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 the seeds of watermelon are nutritious so try blending them together in a food processor and drinking as a juice. The flesh contains vitamins A, B and C; the seeds contain selenium, essential fats, zinc and vitamin E, all of which help against free radical damage and aging.