Anti-aging Foods, Fruits, and Vegetables
What is Ageing?
This is a phenomenon which progresses as a man grows old in terms of age. There is a loss in facial attractiveness as the skin loses its quality due to wrinkles and sagging skin.
The aging cannot be prevented. The diet can check the decay of skin cells as the body gets healed and repaired by nutrition. For this purpose, sufficient energy and raw materials are needed, because like all living things the cells also need food and nutrients.
Aging occurs when the cells die, but they can replace and regenerate themselves. Anti-aging could be understood by knowing that a cell replaces itself in three ways.
1. If a cell does not get right nutritional food, then it replaces itself with a weaker cell. It is called a degeneration process caused by several foods.
2. In a chronic condition, the body doesn't improve when a cell replaces itself with the cell of the same strength.
3. If a cell gets sufficient energy and raw materials, then it may replace itself with a stronger cell. It is called regeneration process and anti-aging occurs.
The muscle testing by Kinesiology can tell which foods to avoid for degeneration, and which foods to eat for regeneration or anti-aging. The best way to fight wrinkles and keep looking youthful depends on how well the skin regenerates itself.
Apricots Increase Cellular Regeneration
More About Ageing
Aging is inevitable, as it is a natural and a gradual process. The aging could be checked by following a healthy lifestyle and eating a nutritious diet. Besides, the age-related diseases like osteoporosis, diabetes, heart disease, wrinkles etc., could also be avoided by staying active.
The refined carbohydrates and unhealthy fats are the foods low in nutrients and fail to fulfill the needs of body and increase the risk of disease caused by sodium, sugars and solid fats. The unprocessed natural foods have greater nutritional value
Drugs and processed fake foods cause aging. The people want ideal weight overnight, but the magic pills and diet supplements worsen the situation. The harmful foods are fatal and may lead to problems like loss of energy, depression, and aging. So the balanced diet ensures a healthy and long life.
How to Control the Ageing
Some fruits and vegetables with anti-aging benefits help in weight loss as they are low in calories and high in nutrients. Proper body weight adds years of healthy vitality to life.
The plant-based foods give vigor and vitality, improve skin elasticity and delay the aging and wrinkles. They fight the damages caused by aging and provide fuel for all the body organs. They provide life-giving nutrients, extra vitamins, antioxidants and other substances for anti-aging.
The healthy food should be chosen for the nutritional type of a person. Eating right types of foods in proper ratios depends on personal biochemistry. Because all types of healthy foods may not be ideal for everyone.
The skin aging can be reduced by nutritious diet and the skin could be kept free of wrinkles and patinas.
Certain foods shield the skin from the sun, control the wrinkles, boost the defense against skin cancer caused by UV light, and make the skin look younger.
Here is a list of few foods that slow down or even retard the process of aging.
Anti Ageing Beetroot for Health and Beauty
Beetroot is also known as table beet, garden beet, red or golden beet, or simply the beet and includes any of the varieties of beet grown as an edible taproot.
Antioxidant and Antiinflammatory
The red pigments in beetroot are highly antioxidant and anti-inflammatory. It also detoxifies the body and could be taken in the form of vegetable, juice or salad.
It is the best anti-aging mineral and vitamin diet and contains folic acid, fiber, calcium, iron, manganese, magnesium, potassium, phosphorus, carotenoids, vitamins A, B’s and C.
It has few proteins and fats, but it is very rich in sodium, sulfur, chlorine, iodine and sufficient carbohydrates that give energy to the body.
Immunity and Constipation
The regular intake of the juice of beetroot strengthens the immunity, alleviates constipation and helps in jaundice, hepatitis, piles, and nausea. It provides the best medium to assimilate the a-carbonic calcium in the body.
Anemia and Facial Glow
The rich amount of iron in beetroot activates and restructures the red blood cells. It helps in anemia by increasing the formation of blood. The stimulation of the formation of hemoglobin is beneficial for skin and increases the facial glow and redness.
The boiled and filtered infusion of white beetroot is the best skin cleanser and helps in all types of skin disorders.
Apply the mixture of the infusion with a little vinegar to get relief in dandruff. Another method is to rub a few pieces of ginger soaked in infusion and wash the hair in the morning.
The daily intake of two cups of beetroot juice helps to control the high blood pressure.
The excessive intake of beetroot could be harmful.
The BerriesClick thumbnail to view full-size
They are the rich source of nutrition and occupy the topmost position among the fresh fruits and vegetables.
The antioxidants and chemicals contained in them repair and prevent the effects of aging. They should be taken without any sauces or sugars or additives.They are high in fiber and help in weight loss.
The blueberries, blackberries, strawberries, cranberries and black grapes contain anthocyanin which is present in their color pigments. This antioxidant tones the muscles; checks the growth of some cancers; improves brain function or memory; lowers the disease risk and increases the power of Vitamin C.
Oxygen forms free radicals in the body. These molecules damage the cells and cause chronic inflammation, age-related memory loss, and aging. The chronic diseases like cancer, heart disease, diabetes, Alzheimer's, arthritis, osteoporosis etc., are also caused by these radicals. The phytochemicals or antioxidants present in all berries neutralize the free radicals.
They also contain vitamin C, which is another powerful antioxidant. It improves the complexion and by fighting the free radicals. They help in collagen manufacture inside the body and make the skin firm, smooth vibrant and glowing.
Different types of berriesClick thumbnail to view full-size
All berries are anti-aging, but blueberries are on the top due to the amount of vitamin C and E contained in them. These vitamins fight aging by removing the harmful chemicals from the body which cause long-term damage to the organs. The blueberries and blackberries contain flavonoids or powerful antioxidants. Just two cups of berries thrice a week is enough for the dose of anthocyanin.
The anthocyanin present in blueberries helps the brain to produce dopamine. The coordination, memory function, brain aging, and mood depend on dopamine.
They are low in sugar, but excessive dose can boost the insulin levels. The pigments of the plant called lutein and zeaxanthin, improve the vision and protect the eyes from harmful UV light.
Wild and organic blueberries can improve kidney functions and reduce the cancer risk. They protect from neurological diseases, fight infection, strengthen the immune system and lower the level of cholesterol.
They have thrice a number of antioxidants than blueberries. But they are grown in smaller quantities, they are harder to find so the frozen option is left.
The vitamin C-rich foods ward off wrinkles and the age-related dryness of skin. This vitamin is water soluble and easily comes out of the body. The strawberries are rich in vitamin C. A cup of it has 150 % of the daily need of vitamin C.
phytonutrients, natural anti-inflammatory agents
protect heart and fights with cancer
antioxidants, ellagic acid, and vitamins C and E
reduce cancer risk and fight chronic disease
polyphenols, a powerful antioxidant
stop growth of breast cancer cells, reduce stomach ulcers and gum disease risks.
Anti-ageing Carrots, Tomatoes and Grapes
Carrots, Tomatoes and Grapes
All these bright colored vegetables contain phytonutrients and antioxidants which act against free radicals. Other compounds like beta carotene and lycopene present in them repair the skin cells and protect against UV light.
A flavonoid called Luteolin is contained in carrots which reduce cognitive decline and increases the memory.
The red color of tomatoes, pink grapefruit, carrots, watermelon, guava and red pepper is due to a carotenoid called lycopene. This antioxidant makes the heart healthy and protects from harmful effects of sunlight. The higher concentration of lycopene makes the skin smooth and reduces the risks of prostate, lung and stomach cancers.
The supplements are not effective, but the daily intake of three tablespoons of tomato paste or a cup of carrot juice reduces the effects of sunburn.
The symptoms of old age get delayed due to anti-inflammatory and anticoagulant properties of resveratrol. This antioxidant in grapes and red wine makes the heart healthy.
Vitamins and minerals for aging skin
Acts as antioxidant
Increases cellular regeneration, prevents premature skin aging
carrots, apricots and squash.
Acts as antioxidant, Needed for elastin and collagen production
Promotes skin strength, elasticity in blood vessel walls and cell membranes
oranges, strawberries, kiwi fruit and peppers.
Acts as antioxidant
helps maintain all tissues, slows down cell aging, prevent scar formation
cold-pressed vegetable oils, raw nuts and seeds.
Acts as antioxidant.
protects against UV-induced cell damage, preserves skin elasticity
tuna, garlic, onions and broccoli
Acts as antioxidant
essential for normal cell growth and repair
whole grains, most seafood and onions.
Essential fatty acids
Acts as antioxidant
maintains proper function and repair of all tissues, especially the skin
Fatty fish (salmon), primrose oil, flaxseed oil and olive oil.
Fiber Rich Whole Grains
The whole wheat, oats, brown rice or quinoa, the brown bread, cereal, and other edibles made from them are the fiber-rich foods. They are anti-ageing and help in regrowth of new cells. They contain vitamins like E and B6, minerals like magnesium, zinc, chromium, plant chemicals and antioxidants. These nutrients are 95% less in refined grains which get removed during processing. They prevent the same health problems that refined grains cause.
Fiber is essential for normal skin functioning and it reduces glycation, which causes skin sagging or wrinkles. The fiber controls the appetite and hence helps the person to remain slim.
They protect against the age-related illnesses such as heart problems, stroke, gum diseases and colon cancer. They slowly get digested than processed grains and hence prevent high blood sugar and diabetes.
About half of daily grain servings should be whole grains. A serving means a slice of whole grain bread, a half-cup of cooked grains or a cup of whole-grain cereal.
Apple, Banana and Juice of Aloe Vera
Apple is known as the king of fruits, it is rich in antioxidants or flavonoids, polyphenols, vitamin A, B, C, E, calcium, potassium, and iron etc. It prevents obesity, protects bones, lowers cholesterol and increases cancer immunity. It makes the skin healthy and supple.
The bananas reduce fine lines and wrinkle on the face and improve the skin elasticity.
Consume about 30 ml of aloe Vera juice diluted in 100 ml of water, early in the morning. The regular breakfast could be taken half an hour later. It gives supple and younger skin.
Avocados occupy the top position in the list of anti-aging foods. This delicious fruit is generally eaten as a vegetable and is known for its alkalizing effects.
Their skin-protective antioxidants provide glowing skin and shiny hair, while the oil found in them makes the skin tough.
The rich contents of potassium make them a natural moisturizer. They hydrate the skin and retain body fluids on one hand and impart an extra glow to the skin and prevents high blood pressure on the other.
A medium sized fruit contains 30 grams of monounsaturated fatty acids. This healthy fat does not cause inflammation and protects the cardiovascular system. It also lowers the level of blood cholesterol.
Garlic clove a day keeps cancer and heart problems away. It decelerates the growth of abnormal cells, stops cancer cell formation and prevents cell degeneration or aging. It helps in arthritis, osteoporosis, cholesterol levels and weight control.
Both garlic and onions protect against the cancers like ovarian, prostate, esophageal, breast and colon. On being injected into the tumor cell the two components alliinase and alliin get converted into allicin which penetrates the cancer cell and kills it.
The garlic smell is due to allicin, which produces an antioxidant sulfonic acid inside the body. This acid reacts much faster with free radicals than any other compound.
It stops the formation of plaques in arteries because it is a protein shield. It is a natural blood thinner and prevents cholesterol from becoming oxidized, which causes high blood pressure, heart attack, stroke etc., by helping the blood vessels to get relaxed and enlarged.
It is antibacterial, antiviral and anti-fungal and is effective against yeast infections, viruses or parasites. It can kill even the antibiotic-resistant bacteria.
The Brussels sprouts, cabbage, cauliflower, red cabbage, broccoli, turnip, radish, kale, and watercress are called cruciferous vegetables. The enzymes in them remain intact if taken raw or in light cooked form.
The toxicities in bloodstreams make the complexion dull. But the broccoli, beetroot and red cabbage act as natural detoxifiers. The daily intakes of about 100 gm. of these vegetables remove the effects of toxins and significantly reduce the risk of breast, bladder, lung and prostate cancer. They contain The folate, calcium, and other nutrients in them make the bones strong and protect against age-related eye problems or cognitive decline.
Broccoli contains vitamin A and C, folic acid, potassium, iron and fiber and reverses the signs of aging and helps in growth of tissues. It controls Alzheimer's disease, diabetes, heart diseases, arthritis and memory loss.
Besides arugula, watercress, and horseradish, the broccoli contains the highest amount of isothiocyanates. This cancer-fighting compound turns on the cancer-fighting genes and turns off the genes that feed on a disease.
The conventional fresh produce contains fewer nutrients than the organic produce. A daily serving of five or more fruits and vegetables decreases the risk of heart disease, cancer, and high blood pressure. The leafy or deeply colored vegetables are most beneficial.
The broccoli, spinach, lettuce, salad leaves are great antioxidants and a good source of vitamin C to prevents fine lines of wrinkles. The lycopene and beta-carotene in them stop skin aging due to UV light. They control body weight and remove toxins from the body.
Yellow and Orange Vegetables
A cup of fiber-rich, deep yellow-orange colored vegetable lowers the risk of cancer and protects the skin from sunburn. Because this serving gives five times the daily need of beta carotene and fights against colds or infections. The potassium in these vegetables lowers the blood pressure and regulates the heartbeats.
The turnip greens, collard greens, and romaine lettuce are the rich sources of lutein and zeaxanthin. These antioxidants reduce muscular degeneration in old age and make the skin supple.The spinach and kale contain antioxidants like beta-carotene, vitamin C, and sulforaphane which fight against cancer.
Vitamin K1 and Vitamin K2
The nutrient vitamin K in green vegetables is vitamin K1. In vegetables like collard, green salads and spinach this fat-soluble vitamin gives good vascular health including fewer varicose veins makes the bones strong and prevents fractures.
It also helps in lung and liver cancer, blood clotting, prevents heart and Alzheimer’s disease and regulates insulin.
The fermented foods like cheeses etc. contain vitamin K2, with more powerful benefits for bones and reduction of the risk of artery calcification.
Bio-photons in Green Vegetables
The body can absorb the vital sun energy through the skin or the food. A great amount of this energy in the form of minute light particles or biophotons is stored in fresh and organic vegetables. These biophotons or low-level luminescence is emitted by all living organisms. The higher the energy emitted, the greater is the transfer to the other cell that absorbs it. The biophotons also determine the quality of food. The more the bio-photons the more nutritious the food is.
This is healthiest of all oils and is good for the heart. It reduces bad cholesterol and increases good one. Like avocados, it is rich in anti-inflammatory monounsaturated fats.
It is the main constituent of the Mediterranean diet, so the people of the region have a low rate of age-related cognitive decline, heart diseases, and cancer. It is due to the presence of monounsaturated fats in it.
It contains a powerful antioxidant called polyphenol that prevents age-related diseases.
Both coconut oil and animal fats are saturated fats. The animal fats contain long-chain triglycerides, while the plant-based coconut oil contains short and medium-chain triglycerides which are healthier than the former.
The liver can easily burn the short chain triglycerides for the energy requirement of the body. As a result, the coconut oil despite being highly calorific helps in weight loss. It has been found that after the intake of coconut oil, the women aged between 20 to 40 years had smaller waists within 3 months.
The coconut oil may lower blood cholesterol levels and is an anti-ageing food.
The Chinese athletes were given sea-buckthorn based drinks during Seoul Olympics because it contains high contents of nutrients.
The oil extracted from sea buckthorn has the ingredients which are essential for the metabolism of the skin.
The regular application of the oil reduces wrinkles, dryness and other signs of skin aging.
The oil goes well with sensitive and easily irritable skin and leaves no residues, as all the nutrients get assimilated by skin.
Add Seeds to Diet
The seeds of pumpkin, watermelon, sunflower, cucumber, melon, fennel, flex, cumin etc are very nutritious and anti- aging. They contain the minerals like calcium, potassium, phosphorous and a poly saturated omega-3 fatty acid. They increase brain functions, growth, and longevity.
The vitamin E and selenium provide youthful skin. The daily intakes of a handful of seeds stave off wrinkles and improve skin elasticity due to the presence of vitamin E.
It contains lutein which gives sharp vision. It is good for brain, heart, and bones and prevents colon cancer, osteoporosis, and arthritis.
The folate or vitamin B9 in spinach helps in production and maintenance of new cells and red blood improves memory and lowers the risk for heart disease and cancer by retarding the decay of DNA.
The Oxygen Radical Absorbency Capacity score is the ability of food to destroy the free radicals. This score of spinach is the highest.
Kale and Collard Greens
The list of dark leafy greens is incomplete without kale, collard greens, chard, romaine lettuce etc. These vegetables contain fiber, vitamin A, vitamins C, vitamin K, folic acid, vitamin B that guards the heart and memory and lutein. Two servings a day gives anti-aging vitamin A, which makes new skin cells and keeps the skin soft and supple. They also contain calcium, magnesium, iron, potassium, antioxidants and vital nutrients.
Soybean and Beans
It has twice as much protein in pulses, thrice as much in egg, and ten times more than in milk. It is the best source of high protein and strengthens the immune system, especially of elderly.
The animal protein may cause age-related problems, but vegetarian ones improve the health of heart and arteries. The beans are essential in the healthy vegetarian diet, while the non-vegetarians should have few bean-based meals a week.
It prevents Alzheimer’s disease, osteoporosis, and heart problems. It acts as an antioxidant, lowers cholesterol, prevents kidney damage and maintains the estrogen levels in menopause.
The soymilk contains isoflavones prevents the collapse of collagen and gives wrinkle free taught skin.
The soya sauce is a different thing. It just increases food taste and ought to be scarcely used.
The flavones are contained in tofu and other soy foods like edamame and soymilk. These flavones preserve skin-firming collagen and prevent the collagen breakdown. They also contain natural phytoestrogens that slow down aging and keep the skin resilient and may even. These are the best options for the vegetarians.
For thousands of years, the green tea is being used in Asia for longevity. The leaves of all types of tea, like green, black, white, oolong or Chinese tea come from the same tea plant or “camellia Sinensis”. But white and green ones contain the most powerful antioxidants.
The green tea should not be avoided in preference to coffee. As an anti-oxidant, it checks the oxidative stress leading to inflammation, which is either a cause or effect of several diseases, like type 2 diabetes and autoimmune diseases. The levels of oxidative stress halved among those who took 4 to 6 cups daily.
Besides, the flavonoids lower the rate of heart diseases, cancer, stroke and Alzheimer's disease by neutralizing the free radicals which damage the cells tissues, genes, and organs.
It is a healthy substitute for caffeine drinks and a better option to control the melanin production or to avoid the caffeine products. The caffeine in green tea gives a mild energy boost.
It increases memory and alertness; strengthens the immune system, protect tooth enamel, and reduces the age-related memory loss.
On the other hand, the herbal brews do not contain polyphenols or antioxidants; fluoride, and caffeine.
Coffee is good for those who do not take wine or alcohol. A single cup of coffee every day lowers the risk of developing non-melanoma skin cancer.
It reduces the risk of type 2 diabetes and Parkinson's disease, while the chlorogenic acids in it act as antioxidants to remove the free radicals from the body.
On the other hand, the decaf or caffeine free coffee does not give the same protection. Java drink made from the coffee beans produced in java has been found to lower the chances of heart-related deaths.
It contains balanced fats, prevents heart diseases and increases the immune system.
It has healthy chemicals and is more beneficial than milk. But due to calories, it should be eaten moderately. Some chocolates are even good for skin.
The compounds like resveratrol and flavonoids are found in dark chocolates.
They promote blood circulation, maintain youthful function of blood vessels and protect against the harmful effects of UV light.
The prevalence of heart disease is nine times less among the Kuna people of the San Blas islands, who profusely use cocoa in several beverages.
It lowers the risk of high blood pressure, type 2 diabetes, kidney disease and dementia.
Cocoa contains a flavonoid called epicatechin like red wine or tea. It has been confirmed that drinking cocoa beverage daily for about three months improve the texture of skin. The reason is the increased flow of blood, which in turn boosts the supply of nutrients and oxygen in skin cells.
Melons, Oranges and Cucumber
The flesh, as well as seeds of Melons, Oranges, and Cucumber, contain lots of vitamins like A, B, C and E. The are the best anti-ageing fruits. They are anti-aging and have an alkalizing effect on the body.
The watermelon juice along with ground seeds can improve physical condition and skin quality. The water rich watermelons and muskmelons provide essential fluids to the body. They also have selenium, zinc and essential fats.
The juice is good for the health of eyes. The low levels of antioxidants cause age-related macular degeneration which leads to blindness in people above sixty as the free radicals accumulate in the retina and damage cells by starving them of oxygen. This problem is checked by vitamin C, an antioxidant found in orange juice.
Cucumber is excellent as an anti-ageing food. It contains high amounts of water and silica. It gives a smooth and glowing skin and rehydrates it.
A healthy diet includes proper hydration and water too plays an important role in the anti-aging process. The skin might wrinkle faster with a little intake of water. There is some disagreement about the amount of water to be taken.
It has no calorie and no chemical like the conventional food or beverages.
To keep the skin moist healthy and glowing; and to ward off wrinkles, pair anti-ageing foods with skin hydrating fluids, like green tea or cucumbers, watermelon, apples, peaches, melons celery etc.
Water removes the toxins from the body, provides a medium for blood flow, and keeps the mouth moist. It removes foul breath which causes cavities in teeth,
Drink as much water as possible especially while taking fiber to transport the digested nutrients in the body. Otherwise, constipation may occur.
Almonds, Nuts, Cashew and Walnuts
They are concentrated sources of vitamin B, vitamin E, riboflavin, protein, and magnesium. The vitamin E in nuts improves the skin quality and protects the cells from the ill effects of free radicals, improves the elasticity and texture of skin. They improve the digestive and immune systems and prevent cancer. Unlike fish, they are free from mercury.
They are rich in unsaturated fats, control the cholesterol or high blood pressure and are good for heart and brain. Their benefits are similar to those of olive oil. Despite higher contents of fats and calories, they do not increase the weight. The reason is that they are filling and kill the desire of taking more calories. Besides, more than 20 %percent of the calories remain unabsorbed.
The phytochemicals including antioxidants make them fight with cancer problems. They make the skin, hair, and nails healthy and strengthen the bones.
They provide immense energy and fight against aging and laziness. Eating about 4-5 nuts, five times a week will add extra two and a half years to live.
Walnuts are rich in calories; contain omega-3 fatty acid, zinc, copper, potassium, folate and fiber. The potassium maintains blood pressure and heart functions. They prevent plaque buildup and reduce the risk of heart attack. They are anti-inflammatory and relieve the skin from eczema, asthma and rheumatoid arthritis.
The walnuts and Brazil nuts are excellent sources of minerals. They contain high contents of selenium which slows down aging. This mineral works well with Vitamin E to eliminate the oxidative stress caused by free radicals and to check the cell damage. Due to high-fat contents, just two Brazil nuts a day are enough.
Pulses and Lintels
This unicellular freshwater algae plant is a perfect anti-ageing food. It is breath freshener, regulates blood sugar and blood pressure, immune booster, and energizer. The supplements are less potent. It also reduces cancer risk, improves digestion, enhances mental agility and balances the pH level of the body.
It removes the heavy metal toxins from the body. The heavy metal poisoning occurs due to eating fish, getting silver fillings in teeth or on getting vaccinated. Once mercury is removed from the intestines, the mercury present in body replaces it, where further removal takes place through stool.
Pulses and Lentils
These health foods are rich in carbohydrates, vitamins, and folic acid. They are the great source of minerals like iron, copper, zinc, manganese; potassium and calcium. They ward off many diseases and ensure longevity.
Sweet Potatoes and Oysters
It contains beta-carotene. This fat-soluble antioxidant is turned into vitamin A, by the body. The vitamin A, wards off wrinkles and fine lines. A smoother skin is noticeable after the regular intake of sweet potatoes.
Oysters protect from eye related disease and improve eyesight. They contain high levels of zinc and selenium which act as an antioxidant.
The brain cells die with age, causing gaps or potholes that slow down the transmission of nerves within or between the brain and the rest of the body.
A moderate amount of alcohol prevents these gaps and wards off dementia, age-related memory loss and Alzheimer's disease.
The red wine contains an inflammation damper called resveratrol, which protects the artery and is a powerful antioxidant.
Its anti-aging properties help the body against age-related diseases; slows cellular aging and retards cell death in the heart and brain, and prolongs the life.
It protects from diabetes and heart disease.
How Much Wine
A glass a day for women and two for men is the ideal amount. On the other hand, the high doses cause brain damage by killing the brain cells which leads to permanent memory loss.
Ginger is Antiageing
Ginger, Herbs and Spices
Ginger reduces inflammations and is very useful for old people, as it and gives relief in rheumatic pains.
It acts as a good anti-ageing food by increasing the blood circulation which makes the skin cells healthy and supple.
It strengthens the digestive system and maintains the bowel movement.
The herbs and spices like cloves, asafetida, ginger, cardamom, aniseed, turmeric, cocoa, cayenne, cubeb, cinnamon, black pepper, nutmeg, cumin seeds, basil etc., are the powerful antioxidants and with anti-inflammatory effects on the body.
They balance blood sugar and reduce the risk of age-related disorders like Alzheimer's disease; dementia and memory loss. They can be easily added to beverages and foods.
Rosemary and Sesame
The phytochemicals in rosemary increase the levels of ceramides in the skin. It helps to hold the skin cells in place, and retain the moisture and elasticity of skin.
Sesame improves the texture and elasticity of skin and protect against skin ageing. It is due to vitamin E, which improves the texture and elasticity of skin and protect against skin ageing.
Proteins in Dairy check the Puckers, and Strengthen Bones.
Proteins and Milk
The aging begins after the thirties when the muscle strength declines more than ten percent per decade. The metabolism slows down after the forties and the accumulating fats increase health risks due to reduced muscle strength.
The proteins are the main components of the immune system and hormones. These nutrients contain amino acids, which build the muscle mass, repair and maintain the tissues like skin or internal organs and provide overall strength. One such acid called leucine is contained in whey protein of milk.
The dairy products like fatless milk or cheese and yogurt contain proteins and minerals like calcium, phosphorus, and potassium. They regulate the blood pressure, check the puckers, and strengthen the bones.
Daily intake of yogurt containing probiotics every day reduces the risk of gum disease and tooth loss.
For metabolism and muscle strength the skinless chicken, lean meat, fish, turkey breast, beef, pork, eggs, soy, tofu, beans, and seafood are the best as they contain calcium and amino acids. The calcium can build bone in presence of proteins.
It contains good bacteria which helps in absorption of nutrients in the intestines, maintains gut health, reduces age-related intestinal problems and stabilizes the immune system. It has anti-fungal properties and is also good for the skin.
Without the use of medicines, it permanently cures skin infections permanently by local application on affected areas. It is rich in calcium, which helps keeps the osteoporosis at bay.
Plain, low-fat or nonfat yogurt is the best source of B vitamins, protein, calcium, and potassium. The vitamin B helps in body functions, including cell growth and cell division. The healthy bacteria in active cultures is known as probiotics, which removes disease-causing germs from the body. A cup of yogurt has 450 milligrams of calcium.
Fish is an abundant source of omega-3 fatty acids, which prevent cholesterol blockage in arteries and regulate heartbeats. This fat is good for memory as it acts on the brain area which improves mood and attitude.
The salmon fish is the chief source of protein and omega-3 fat and anti-ageing. It reduces chronic inflammations causing tumor and keeps the skin supple. To avoid the fats and chlorinated pesticides the wild is better than farmed one. It also has vitamin B 12 and vitamin D. Tuna and sardines also make the skin youthful, prevent skin cancer and lower the risk of heart and Alzheimer's disease. The possible mercury contamination of fish could be removed by chlorella.
The walnuts and flaxseeds also contain omega-3 fats.
An egg contains six gm. of the high-quality protein, nine amino acids and a naturally occurring vitamin D. The compound lutein in them protect liver cells, zeaxanthin is good for eyes and choline strengthens the brain, nervous and cardiovascular systems. There is no link between egg and heart disease.
Only the eggs from the hens fed on a natural diet of seeds, green plants, insects, and worms should be eaten. The poultry farm eggs come from hens fed on already oxidized poor quality omega-3 fat sources like corn, soy, and cottonseed in the poultry farm.
Eat the eggs in raw form as it gives many of the highly perishable nutrients which get destroyed in cooking. The egg yolk has the highest concentrations of biotin in nature.
Whey increases the antioxidant glutathione in the body. This oxidant increases the lengthening of telomeres, which are the packets of DNA in every cell.
The telomeres shorten with age and free radicals. The glutathione level decreases with oxidative stress-related diseases like AIDS and cancer.
The increase in glutathione levels increases telomere lengthening which results in the reversal of the aging process.
The amino acids, glycine, glutamate, and cysteine, synthesize glutathione inside the cells.
The level of glutathione could be increased by animal foods and eggs, which contain sulfur amino acids needed by the cells to manufacture glutathione.
The high-quality whey protein is carefully processed from grass fed organic cows to preserve the fragile amino acids.
Zinc, Copper and Selenium for Wrinkles
Among all the trace minerals needed for good health, selenium, zinc, and copper have special importance in reducing the wrinkles. These minerals are required for collagen production.
Selenium is an antioxidant and neutralizes the electron-hungry free radicals before they damage the skin cells. It also restores skin elasticity and helps the skin to retain its natural strength.
Copper is essential for the formation of collagen and elastin, the two most important skin tissue proteins.
Zinc is needed for the strength of immune system.
The best sources of selenium are tuna, salmon, Brazil nuts, eggs and whole grains like oats, brown rice and whole wheat.
Copper is available in legumes, beans, lentils, nuts and shellfish.
The foods like chicken, lean beef, walnuts, chickpeas, and dried fruits contain zinc, copper and selenium.
All trace minerals are needed only in very small amounts.
Natural Nitrates for Dementia
The beetroot, cabbages and radishes contains natural nitrates in nitric oxide. The nitrates boost the blood flow into the frontal lobe of brain which causes dementia. In old people the age-related cognitive decline is generally due to poor blood flow. The beetroot juice gives strength to the blood vessels.
Running Dlays ageing
Exercises maintain the proper functioning of heart and lungs, boost metabolism, and tones the muscles. It makes the skin tight and glowing due to increased blood flow to the cells.
It has been found that running reduces heart disease, stroke, cancer and neurological problems. It promotes longevity and staves off age-related disabilities for more than a decade and a half.
The people allergic to garlic should avoid it. Actually that is true for any food in this article. The article is for general awareness and not a medical prescription.
© 2013 Sanjay Sharma