The general guidelines for the anti-aging diet are to keep your calorie consumption and saturated fat intake down, eat plenty of wholegrains, oily fish and fresh fruit 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.
This fruit is an excellent source of healthy monounsaturated fat that may help to reduce level of a bad type of cholesterol in body. Avocado is a good source of vitamin E and can help 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 and high blood pressure. It is nice to cut in half, remove the stone, sprinkle with lemon juice and eat that way! Or it is also great cut up in salad.
All black and blue berries such as blackberries, blueberries, blackcurrants and black grapes contain phytochemicals known as flavonoids-powerful antioxidants which help to protect the body against damage caused by free radicals and aging.
Broccoli, spinach, lettuce, salad leaves and other such greens are highly beneficial for the body. They help to keep the body weight low and also help fight toxins.
Eating a clove of garlic a day (row or cooked) helps to protect the body against cancer and heart disease. The cardioprotective effects of garlic are well recorded. It has been suggested that garlic reduced cholesterol levels and assisted blood thinning more effectively than aspirin, thus helping to reduce the risk of heart disease.
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. Ginger keeps bowel movement in shape, thereby enabling good gut health.
Most varieties of nuts are good sources of minerals, particularly walnuts and brazil nuts. Walnuts, although high in calories, are rich in potassium, magnesium, iron, zinc, copper and selenium. Adding nuts to your diet can enhance the functioning of your digestive and immune systems. They are particularly nice sprinkled on salad!
Menopausal women might find that soya helps to maintain oestrogen levels. Soya may alleviate menopausal hot flush and protect against Alzheimer’s disease, osteoporosis and heart disease. Soya should not be confused with soya sauce, which is full of salt and should be used sparingly, if at all.
Whole meal pasta and rice:
Complex carbohydrates provide a consistent supply of 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 is another recommended complex carbohydrate, which is high in fibre and B vitamins.
Both the flesh and seeds of the watermelon are nutritious so try blending them together in a food processor and drinking as a juice. They help against free radical damage and aging.
Drink at least 8 glasses of water every day in order to remain 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.