In general the rule of thumb for an anti aging diet is to limit your calories and saturated fat intake. It is recommended that you are a diet that contains whole grains, lots of fresh fruits and vegetables and include also oily fish for their beneficial omega 3′s. Of course you do not want to overdo the salt or sugar either. So there you have the general guidelines, that really are recommended for overall good health, they not just anti aging foods.
Let’s look specifically at some foods that you will definitely want to consciously go after to include in your diet.
1. Berries – berries contain phytochemicals which are better known as flavonoids which are actually antioxidants which help protect your body against free radicals which can lead to the break down of your body (premature aging) and disease. Eat all sorts of berries, including blackberries, blueberries, black grapes and raspberries.
2. Garlic – the more I learn about garlic the more impressed I am with it. Some recommend having a clove of garlic each day as a preventative measure. Garlic is known to protect the body against cancer and heart disease. It has been shown to lower cholesterol levels and be more effective than aspirin in thinning blood. It would be highly beneficial for you to do this if you can handle it, raw is best.
3. Avocado – avocados are a fantastic source of healthy fats that some believe are capable of reducing the level of the bad cholesterol in your body which again make this excellent for heart health. Avocados are also full of potassium which aid in preventing fluid retention and high blood pressure.
In addition, they contain oil which help to maintain your skin and prevent the effects of aging on your skin. Some menopausal women swear by avocados saying that they also reduce menopausal hot flashes.
4. Red Wine – though not a food is beneficial in the anti aging war. Red wine contains “resveratrol” that helps your body to combat age-related illnesses. Top off your day with a glass or two. This will help you to feel more relaxed and you will also get the benefits of the anti-aging properties of resveratrol.
5. Ginger – ginger is known for its ability to boost your circulatory and digestive systems so incorporate this into your diet wherever possible. Ginger also has anti-inflammatory properties so helps with rheumatic pains such as arthritis which many older people tend to suffer with.
6. Watermelon – If you are into juicing watermelon makes a fantastic juice with huge benefits. Apparently both the seeds and the flesh are good for you so put them both in to your juicer. Watermelons contain many vitamins and minerals which protect against free radical damage which also leads to aging such as Vitamins A,B,C and E, zinc. selenium and essential fats.
7. Nuts – walnuts in particular and brazil nuts have tremendous benefits to protect your skin against the effects of aging. You could incorporate nuts into your diet by sprinkling them onto your salads. Nuts boost both your immune and your digestive system. The oils in them provide benefits for your skin against aging. Most varieties of nuts contain minerals which are good for you. Almonds are also touted as being very good for you. Walnuts contain iron, zinc,copper,magnesium,selenium and potassium, all essential minerals for your body’s good health.
8. Water – The recommended amount of water each person should consume every day is usually 8 glasses. Another way of thinking of it that I’ve discovered is to drink the amount of ounces of water each day as half your body weight so for example, if you weigh 140 pounds you should drink 70 ounces of water each day. Water is beneficial as it helps to flush toxins out of your body.
As we age our sensation to thirst diminishes so we should not wait until we are thirsty to drink. Drink often throughout your day.
9. Vegetables – try to consume them in their original, raw form whenever possible ot at the very least only slightly cook them so that your body can still benefit from the natural enzymes they offer. Some examples that you want to include in your anti aging foods are broccoli, cauliflower, kale, brussel sprouts, watercress,turnips and radishes to name a few. These foods help protect your body against a build up of toxins which can stave off cancer and other diseases. Concentrate on leafy or deeply colored vegetables for the most benefit.
10. Whole Grains – when selecting your rice and pasta, go for the whole grain as they are higher in fiber, iron and essential vitamins which are way better for your body.
So you now have a handle on what anti aging foods you should include in your diet. Some other things that have anti-aging properties are green tea, beans, melons and dark chocolate.
Here’s one last tip for you. There is a scale called ORAC (You may have heard of it). It stands for Oxygen Radical Absorbance Capacity. Well I just wanted you to know that the higher the ORAC value of a food the better it is for you so keep an eye out for this whenever you are out food shopping. I have also read that it is recommended that we consume 3,ooo ORACs each day. A cup of blueberries contains 4800 ORACs so you can see that this is quite an easy thing to do.
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