consumption and saturatedfat intake down; eat plentyof wholegrain,
fresh fruits and vegetables; and cut down on salt and sugar. In
addition to these general guidelines, there are specific foods that
have a roll 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 level ofa bad type
of cholesterol inbody. Avocado is a good source of vitamin E and
canhelp 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 andhigh blood pressure.
2. 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.
3. Cruciferous vegetables:
The family of Cruciferous vegetables includes cabbage, cauliflower,
broccoli, kale, turnip, brussels sprouts, radish andwatercress.
Cruciferous vegetables assist the body in its fight against toxins and
cancer. You should try to consume at least 115g/40z(of any one or a
combination) of these vegetables on a daily basis.If possible, eat
them row orvery lightly cooked so that the important enzymes remain
intact.
4. Whole meal pasta and rice:
Complex carbohydrates provide a consistent supplyof 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 isanother
recommended complex carbohydrate, which is high in fibre and
Bvitamins.
5. Soya:
Menopausal women might find that soya helps to maintain oestrogen
levels. Soya may alleviate menopausal hot flush and protect against
Alzheimer'sdisease, osteoporosis and heart disease. Look out for
fermented soya products, which are more easily digested, therefore
more nutritional, and do not generally cause food intolerances. You
may want to check that soya products have not been genetically
modified. Soya should not be confused with soya sauce, which is full
of salt and should be used sparingly, if at all.
6. Garlic:
Eating a clove of garlic a day (row or cooked) helps to protect the
body againstcancer and heart disease. The cardioprotectiv e effectsof
garlic are well recorded. One 1994 study in Iowa, USA, of 41,837 women
between the age of 55 and69 suggested that women who ate a clove of
garlic at least once a week were 50 percent 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.
7. Nuts:
Most varieties of nuts are good sources of minerals, particularly
walnuts and brazi nuts. 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
skinhelp control 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.
8. Berries:
All black and blue berries such as blackberries, blueberries,
blackcurrants and black grapes contain phytochemicals known as
flavonoids-powe rful antioxidants which help to protect the body
against damage caused by free radicals and aging.
9. Water:
Drink at least 8 glasses of water every day in order toremain healthy.
Water helps us to get rid of the toxins and unwanted waste materials
from your body.
Don't rely on thirst; this sensation diminishes with age. Drink often
and choose from nutritious liquids, including 100% fruit and vegetable
juices, skim or low fat milk, broths, sparkling water, and teas. You
can also get fluids from foods, especially those that are liquid at
room temperature. Try gelatin, frozen yogurt, soups, watermelon,
pickles, oranges, lettuce, tomatoes, etc.
10. Watermelon:
Both the flesh and seeds of the watermelon are nutritious so try
blending them together in a food processor and drinking as ajuice. The
flesh contain vitamin A, B and C ; the seeds contain selenium,
essential fats, zinc and vitamin E, all of which help against free
radical damage and aging.
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