Healthy Food Can Keep You Youthful

Food Can Keep You Youthful

Many of us do not understand the power of food to keep us young-looking. We need to educate ourselves about how, what we eat can affect how fast- or how slow- we age, and ultimately the quality and length of our lives.

This article on food incorporates the latest research on the food that can keep you youthful and healthy.

Below you will find how food can affect how we age. The eating plan is to maximise your health and make you more youthful.

Food

• Sardines

Properties

An excellent source of omega 3

Essential fatty acids, protein and calcium

Salmon also is good for protein and omega 3 fats, but choose red Alaskan or sockeye ( tinned is ok) rather than farmed salmon

• Green and other dark green leafy vegetables such as cabbage, kale, broccoli, spinach

Greens contain numerous protective antioxidants photochemicals that have anti-ageing benefits including lutein (boost skin hydratation and elasticity, also flight wrinkles). Consuming 10 mg of lutein (4 oz of spinach or 2 oz of kale) daily the skin look younger in just few weeks.

Spinach comes with higher levels of iron, folate and other protective photochemicals

• Tomatoes

Rich source of lycopene, which forms the red pigment producing their colour. Lycopene has and anti-ageing effect, helps preserve mental and physical functioning , reduces the risk of some cancers

Watermelon and pink grapefruit also contain some lycopene.

• Garlic

It is called natural antibiotic, being anti-fungal and antibacterial. It contains a chemical called allyl sulphide which research has shown to help flight cancer cells, especially the cells that attack the digestive system, the breast, and the prostate gland. Garlic also has the ability to make blood thinner and less sticky which means it helps to prevent plaque build-up in the arteries

Kyolic garlic supplements are effective defences against bacterial infection.

• Goji berries

Goji berries contain 18 amino acids including all 8 essencial amino acids, and 21 trace minerals, in particular zinc, iron, copper, calcium and phosphorus. They contain 500 times more vitamin C per ounce than oranges – and vitamin C helps you produce collagen that keeps skin firm.

• Blueberries

Very rich sources of antioxidants

Also eat black grapes, blackberries, cherries, cranberries, raspberries, organic strawberries

• Purple and red grapes

Contain the antioxidant anthocyanins, and the phytochemical resveratrol, which protect the heart and blood vessels by decreasing stickiness of blood platelets. It is also anti-inflammatory.

Drink also purple grape juice, red wine( in moderation)

• Meat

Meat is high in protein for building lean tissue, and zinc, which helps develop white blood cells to flight off harmful bacteria and viruses

Include lamb, beef, poultry, fortified cereals, yogurt and oysters.

• Extra virgin olive oil

Contains heart-healthy monounsaturated fats. Rich in poliphenol antioxidants with the most being found in extra virgin olive oil, which can help combat oxidative stress caused by exposure to UV rays

• Virgin coconut oil

It is a very stable fat that does not change in chemical structure when heated for cooking. It also enhances thyroid function, boosting metabolism and increasing energy. It is also contains the antimicrobial lauric acid, which enhances the immune system

• Sweet potatoes

A good source of beta-carotene, which the body quickly turns into vitamin A, important for our skin; has other immune boosting benefits

Choose also carrots, mango, papaya, apricots, cantaloupe melon, squash, yellow and orange peppers, pumpkin

• Eggs

Eggs contain omega 3 and 6 essential fatty acids. Also contain antioxidants lutein, selenium and vitamin A, plus folate and iron

Choose free range eggs which contain higher amounts og omega 3 fats

• Tea

Green tea is high in polyphenols, which protect DNA to prevent ageing. It has potent antioxidant and anti—inflammatory properties.

• Yogurt

Yogurts that contain active cultures are a good source of healthy bacteria for digestive system. Gut bacteria also help make B vitamins, vitamin A and K

• Kiwi Fruit

Higher in vitamin C then oranges

It is a good source of vitamin E

• Dark Chocolate

Has strong antioxidants properties , increase dopamine release and provide flavonoids, which keeps arteries healthy

• Xango juice

Made from mangosteen fruit, which delivers a rich source of xanthones, antioxidants associated with ageing

Research has shown that xanthones help maintain intestinal health, protect against free radicals, improves the body’s natural defences, and keeps joins healthy

• Basmati Rice

It is a grain with a lower glycaemic index than white rice so provides more release of energy.

Choose also brown rice, whole grain pasta, many legumes, including chick peas, kidney beans, black beans, lentils

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Tags: healthy food, high protein food, Nutrition