The antiaging foods should supply all the basic nutrients needed for a healthy body. These anti-aging foods include carbohydrates, proteins, good fats, nuts, whole grains, spices and herbs. Anti-aging foods are rich in antioxidants.
Anti Aging Foods
Incorporating foods high in antioxidants (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
Besides the following foods, you should also eat super foods of cholesterol and heart, super foods for brain power
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 high blood pressure, lower LDL 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.
Nuts and seeds
Nuts 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.
Yogurt (curd, yoghurt) helps to boost immunity and improves digestion and the absorption of nutrients from the gut.
The 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.