Healthy Foods That Help Slow Aging

Healthy Foods That Help Slow Aging

Salmon.  It’s high in omega-3 fatty acids, which reduce inflammation.  The best choice is wild-caught salmon. Herring, mackerel, and sardines are also loaded with omega-3s.

Walnuts. These nuts are another plentiful source of omega-3s and other healthful compounds, including vitamin e, which is a powerful immune booster.

Onions. Onions are rich in quercetin, a type of antioxidant that prevents harmful enzymes from triggering inflammation. Onions also contain sulfur compounds that bolster the immune system. Other good sources of quercetin include apples, broccoli, red wine, red grapes, grape juice, and tea.

Sweet potatoes. Sweet potatoes are rich in carotenoids, a type of antioxidant known for boosting immunity and preventing inflammation. Not a sweet-potato kind of guy or gal? Try chomping down on other orange, red, yellow, or green fruits and veggies like carrots, yellow squash, peppers, and mangoes.

Spinach. Spinach also has carotenoids, not to mention immune-boosting vitamin E. Any green leafy vegetable is powerful for immune support.

Garlic. Like onions, garlic is rich in sulfur compounds that boost the activity of immune cells. Garlic is also a powerful anti-inflammatory agent.

Pineapple. Bromelain, found in pineapple, is an enzyme that decreases inflammation and confers some immune-enhancing effects. Pineapple is also an excellent source of the antioxidant vitamin C.

Ginger. Fresh ginger root acts as an anti-inflammatory. It works by dampening the action of inflammation-promoting enzymes in the body.

Any and all vegetables. Besides the veggies I mentioned above, I want to emphasize the importance of all vegetables for circulatory health. Vegetables, which many people now refer to as “plant foods,” contain phytonutrients—protective disease-fighting substances in foods. some of these may help the body produce nitric oxide, which is a vasodilator and can help reduce blood pressure.

NUTRITIONAL BENEFITS OF WATER MELON

NUTRITIONAL BENEFITS OF WATERMELON

Despite popular belief that watermelon is made up of only water and sugar, watermelon is actually considered a nutrient dense food, a food that provides a high amount of vitamins, minerals and antioxidants for a low amount of calories.

Consuming fruits and vegetables of all kinds has long been associated with a reduced risk of many lifestyle-related health conditions. Many studies have suggested that increasing consumption of plant foods like watermelon decreases the risk of obesity and overall mortality, diabetes, heart disease and promotes a healthy complexion and hair, increased energy, overall lower weight. Along with cantaloupe and honeydew, watermelons are a member of the botanical family Cucurbitaceae

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BENEFITS OF WATERMELON:

Asthma prevention: The risks for developing asthma are lower in people who consume a high amount of certain nutrients. One of these nutrients is vitamin C, found in many fruits and vegetables including watermelon.

Blood pressure:  A study published by the American Journal of Hypertension found that watermelon extract supplementation reduced ankle blood pressure, brachial blood pressure and carotid wave reflection in obese middle-aged adults with prehypertension or stage 1 hypertension and that watermelon extract improved arterial function.

Cancer:   As an excellent source of the strong antioxidant vitamin C as well as other antioxidants, watermelon can help combat the formation of free radicals known to cause cancer. Lycopene intake has been linked with a decreased risk of prostate cancer prevention in several studies.

Digestion and regularity:  Watermelon, because of its water and fiber content, helps to prevent constipation and promote regularity for a healthy digestive tract.

Hydration: Made up of 92% water and full of important electrolytes, watermelon is a great snack to have on hand during the hot months to prevent dehydration.

Inflammation: Choline is a very important and versatile nutrient in watermelon that aids our bodies in sleep, muscle movement, learning and memory. Choline also helps to maintain the structure of cellular membranes, aids in the transmission of nerve impulses, assists in the absorption of fat and reduces chronic inflammation.

Muscle soreness: Watermelon and watermelon juice have been shown to reduce muscle soreness and improve recovery time following exercise in athletes. Researchers believe this is likely do to the amino acid L-citrulline contained in watermelon.

Skin: Watermelon is also great for your skin because it contains vitamin A, a nutrient required for sebum production that keeps hair moisturized. Vitamin A is also necessary for the growth of all bodily tissues, including skin and hair.

Adequate intake of vitamin C (one cup of watermelon provides 21% of daily needs) is also needed for the building and maintenance of collagen, which provides structure to skin and hair. Watermelon also contributes to overall hydration, which is vital for having healthy looking skin and hair.

EAT A CARROT TODAY

EAT  A CARROT TODAY

Carrots are one of the most widely used and enjoyed vegetables in the world, partly because they grow relatively easily, and are very versatile in a number of dishes and cultural cuisines. Carrots are scientifically classified as Daucus carota, and it is categorized as a root vegetable. It is typically orange in color, but purple, white, yellow, and red carrots are out there, just not as common. The taproot of the carrot is the part of the vegetable most commonly eaten, although the greens are still beneficial in salads and other forms.

1.         Prevention of Heart Disease: In a study meant to reveal the therapeutic value of carrots,  it was revealed that cholesterol level drops by an average of 11 percent if seven ounces of raw carrots per day are taken for three weeks.High cholesterol is a major factor for heart disease. Since regular consumption of carrots reduces cholesterol levels, it is a good idea to consume a healthy dose of carrots, in order to prevent heart-related problems.

2.         Blood Pressure: Next time you start getting riled up about something and your blood begins to boil, eat a carrot! Carrots are rich sources of potassium, which is a vasodilator and can relax the tension in your blood vessels and arteries, thereby increasing blood flow and circulation, boosting organ function throughout the body, and reducing the stress on the cardiovascular system. High blood pressure is also directly linked to atherosclerosis, strokes, and heart attacks, so this is yet another heart-healthy aspect of carrots! The coumarin found in carrots also has been linked to reducing hypertension and protecting your heart health!

3.         Digestion: Carrots, like most vegetables, have significant amounts of dietary fiber in those orange roots, and fiber is one of the most important elements in maintaining good digestive health. Fiber adds bulk to stool, which helps it to pass smoothly through the digestive.Altogether, this reduces the severity of conditions like constipation, and protects your colon and stomach from various serious illnesses, including colorectal cancer. Another study shows that women who ate raw carrots were five to eight times less likely to develop breast cancer than women who did not eat carrots.

4.         Macular Degeneration: This is a common eye disease of the elderly that impairs the function of the macula. Research has found that people who ate the most amount of beta-carotene had a forty percent lower risk of macular degeneration compared with those who consumed the least. Beta-carotene can also split itself via an enzymatic reaction to form provitamin A, which is often associated with antioxidant capacity in relation to vision. Therefore, carrots are an all-around vision booster.

5.         Improves Eyesight: Deficiency of vitamin A can cause some difficulty seeing in dim light. Since carrots are rich in vitamin A, it is good for improving eyesight and preventing conditions like night blindness from developing as we age.

6.         Stroke: Eating a carrot every day reduces the risk of stroke by 68%. Many studies have strengthened the belief in the “carrot effect” on the brain. Studies conducted on stroke patients revealed that those with highest levels of beta carotene had the highest survival rate.

7.         Diabetes: Carrots are good for blood sugar regulation due to the presence of carotenoids in this delicious vegetable. Carotenoids inversely affect insulin resistance and thus lower blood sugar, thereby helping diabetic patients live a normal, healthy life. They also regulate the amount of insulin and glucose that is being used and metabolized by the body, providing a more even and healthy fluctuation for diabetic patients.

Carrots have antiseptic qualities and can therefore be used as laxatives, vermicides and as a remedy for liver conditions. Carrot oil is good for dry skin because it makes the skin softer, smoother and firmer. Furthermore, carrot juice improves stomach and gastrointestinal health.

Thus, carrots, as raw fruits, juice or in cooked form, are always a good choice for your health!

WONDERS OF ONIONS

HEALTH BENEFITS OF ONIONS

Onions are best known for two things: bad breath and tears. The popular vegetable found in most types of cuisine gives dishes their flavorful taste, transforming any meal to an aromatic experience. Raw onions not only provide an excellent taste for our palates, but provide therapeutic and antibacterial properties that cleanse and detox our bodies to eliminate disease.

Onions contain a high amount of sulfur compounds, which not only give onions their recognizable smell, but are also powerful detoxifying agents. With more than 100 sulfur-containing compounds, which are what cause the eyes to tear, onions can help prevent and treat ailments, from diabetes to heart disease, with daily consumption.

1. Asthma

Onions have antihistamine effects due to quercetin, an antioxidant that acts like an antihistamine and an anti-inflammatory agent. In test tubes, quercetin has proven to prevent immune cells from releasing histamine, which are chemicals that cause allergic reaction. Based on this observation, researchers believe the antioxidants may reduce histamine, and other allergic or inflammatory chemicals in the body, and can be a promising asthma treatment.

2. Cancer

Onions can help reduce cancer risk when combined with turmeric. Chemicals found in these two cooking ingredients reduces colon cancer risk. Moreover, regular consumption of  onions can help detoxify potential carcinogens. Since they contain organosulfur compounds. These compounds are found in the cell wall of the onion, and are released when the onion is chopped or chewed.

3. Diabetes

A high intake of onions could mean the lower the level of glucose. The essential oil of an onion, allyl propyl disulphide, is found to mediate this effect, and lower blood sugar levels by increasing the amount of free insulin that is available. The allyl propyl disulphide competes with the insulin, which is also a disulphide, to occupy the sites in the liver where the insulin is inactivated. This is what leads to an increase in insulin available, which lowers blood sugar levels.

4. Heart Disease

When we think of heart healthy food, onions do not come to mind. However, quercetin is found to significantly reduce high blood pressure in hypertensive adults. Moreover, this vegetable is considered to exceed the heart-protective properties of red wine. Onions are involved in maintaining good blood pressure, inhibit hardening of the arteries, and keep the arteries elastic.

5. Tooth Decay

Raw onions may make our breath stink, but they can actually improve our oral health. Simply chewing a raw onion can strengthen teeth and eliminate bacteria that can lead to tooth decay. Two to three minutes of chewing on an onion can kill most germs in the mouth.

To stay healthy and prevent the onset of these diseases, eat an onion a day to keep the doctor away. 

THE AMAZING CUCUMBER

THE AMAZING CUCUMBER

Cucumbers are made up of 93 percent water, making them an hydrating and cooling food for the body. It  contains an anti-inflammatory flavonol that plays an important role in the brain.

Cucumbers also contain lignans, which helps to lower your risk of breast and prostate cancers.  It helps reduce unwanted inflammation.  It is low in calories and useful for weight loss.

Cucumbers contain unique polyphenols and other compounds that reduces your risk of chronic diseases.

Reasons to Eat Cucumbers

Protect Your Brain

Cucumbers contain fisetin that plays an important role in brain health, improves your memory and protects your cells from age-related issues.

Reduce Your Risk of Cancer

Cucumbers contain lignans that helps to lower your risk of ovarian, and prostate cancers.

Reduces Inflammation

Cucumbers help to cool your body and reduces inflammation,

Antioxidant Properties

Cucumbers contain antioxidants.

EAT FOR YOUR AGE - 40 AND ABOVE

We can afford to be a little cavalier with our diets when we are young. But once we reach 40 –– the way our bodies cope with everything we eat begins to change.

Studies suggest that the amount of energy burnt while resting begins to drop by the age of 30, and by a further seven per cent with every subsequent decade, so if you continue eating as you did in your 20s, you’ll start putting on weight. 

From our fourth decade onwards, the risk of cardiovascular disease and diabetes becomes a concern – lead an unhealthy lifestyle and your cholesterol levels and blood pressure will rise. The good news is there are foods proven to fight these concerns. Here are the items I would advise everyone over 40 to stock up on.

OATS

WHY? Oats contain a soluble fiber that can help lower the unwanted form of cholesterol, low-density protein (LDL), giving oats an advantage over other grains.

THE EVIDENCE: Researchers conclude that eating just 3g of oats daily is enough to reduce total cholesterol by five to ten per cent.

It is estimated that the risk of developing heart disease drops by two per cent. This is a must for the 50-plus group, as it is in this decade that heart-disease risk shoots up.

HOW TO EAT: Either as porridge or by adding a heaped tablespoon to plain yogurt.

ALMONDS

WHY? Benefits range from improved blood-sugar levels to reducing cholesterol.

THE EVIDENCE: A study revealed that 20 adults eating 60g of almonds daily for four weeks showed a nine per cent reduction in blood-sugar, suggesting almonds could offer protection against cardiovascular disease and diabetes.

HOW TO EAT: Choose plain varieties as excess salt can lead to raised blood pressure.

OILY FISH

WHY? Omega 3 fats in these fish can help lower heart rate and blood pressure, and reduce the risk of irregular heartbeat (arrhythmia).

THE EVIDENCE: The best sources of omega 3 fats are catfish, sardines and herring. A trial found that women who ate oily fish on a regular basis experienced the lowest incidence of strokes. Fish must be eaten at least four times a week for optimal benefits.

HOW TO EAT: Omega 3 fats are sensitive to high temperatures, so cook on a low heat or steam lightly. Eating fish will protect the beneficial fats.

TOMATOES

WHY? Tomatoes are an excellent source of the antioxidant lycopene. They offer a degree of protection against the formation and spread of cancer cells as well as protecting arteries from atherosclerosis.

THE EVIDENCE: Research has shown that drinking 150ml of tomato juice after 20 minutes of exercise offers protection against prostate, lung and stomach cancers and heart disease.

HOW TO EAT: cooked tomato, in its many forms, is the most convenient way to benefit from lycopene. Look for juice, tomato puree (fresh, not sweetened).

MILK

WHY? Skimmed milk can help combat the reduction in muscle mass associated with getting older, especially after the age of 50.

THE EVIDENCE: It is found that drinking skimmed milk after exercise helped ensure that muscle mass was enhanced.

The daily recommended intake of calcium is about 1,000mg for men and 1,200mg for women. Eating green vegetables, nuts and seeds in addition to milk is an effective way to achieve this.

HOW TO EAT: Skimmed milk can be added to porridge, cereals, tea, coffee and smoothies. Get professional advice before taking a calcium supplement – for example, taking too much can increase prostate cancer risk in men.

CHICKEN

WHY? This is a great source of protein –. It helps contribute to effective weight-management and muscle-building.

THE EVIDENCE: It is revealed that a ‘moderate increase in protein’ resulted in maintenance of weight loss compared with higher-carbohydrate diets.

Chicken soup might also be able to combat the common cold. As a skinless chicken breast contains saturated fat, it is a useful alternative to red meat.

HOW TO EAT: Cut the fat content by removing the skin, the leg, even with the skin off, contains six per cent fat.