There’s no one food that’s the fountain of youth, but the
right mix of them can help you live longer. Here’s what you should be eating.
Antioxidants
and Aging
Eat foods rich in antioxidants to
help fight free radicals -- unstable oxygen molecules that contribute to the
aging process. Antioxidants can be found in colorful vegetables and fruits like
berries, beets, and tomatoes. For a balanced diet and to help you reduce your
risk of developing cancer and heart disease, add at least five to nine servings
of fruits and vegetables to your diet each day.
The
Health Benefits of Olive Oil
Olive oil is a tasty monounsaturated
fat that may positively affect memory. A compound in extra-virgin olive oil
called oleocanthol is a natural anti-inflammatory and produces effects similar
to ibuprofen and other NSAIDs. One study of men showed that olive oil,
especially extra-virgin, increased HDL, the good cholesterol that clears fat
from blood vessel walls -- a condition known as atherosclerosis.
Benefits
of Berries
Berries are a great source of
antioxidants. Strawberries, blueberries, and acai berries are just some
examples of polyphenol-rich berries. These powerful compounds may help combat
cancers and degenerative diseases of the brain. Frozen berries contain
polyphenols, too. Check out the grocery store's freezer case and include
berries in your diet year-round.
Why
Fish Is Brain Food
Top your salad with tuna or salmon
instead of chicken. Fish has been called "brain food" because its
fatty acids, DHA and EPA, are important to brain and nervous system
development. Eating fish one to two times a week may also lower the risk of
dementia. Omega-3 fats found in fatty fish can lower cholesterol and
triglycerides. It can also help ease the inflammation that leads to
atherosclerosis.
Beans
for Fiber
Add fiber-rich beans to your diet
three to four times a week. Fiber may help lower blood pressure, improve
cholesterol, prevent constipation, and help digestion. And because you feel
full longer, eating a diet high in fiber can help you lose weight. Top a salad
with chickpeas or use beans in place of meat in soups. Beans contain complex
carbohydrates to help regulate glucose levels, which is important for people
with diabetes.
The
Value of Eating Vegetables
Veggies contain fiber,
phytonutrients, and loads of vitamins and minerals that may protect you from
diseases. Dark, leafy greens contain vitamin K for strong bones. Sweet potatoes
and carrots contain vitamin A, which helps keep eyes and skin healthy and
protects against infection. Studies suggest having a serving of tomatoes or
tomato products every day may prevent prostate cancer.
Eat
Like the Greeks
People living near the Mediterranean
regularly incorporate olive oil, fish, vegetables, whole grains, and an
occasional glass of red wine into their meals. Instead of salt, they rely on
spices and herbs to flavor their foods. This "Mediterranean diet" can
be beneficial to heart health, can reduce the risks of mild memory impairment,
and may ward off certain cancers.
Nutrition
in Nuts
Whether eaten whole or ground into
paste, nuts are packed with cholesterol-free protein and other nutrients.
Almonds are rich in vitamin E, an antioxidant that protects the body from cell
damage and helps boosts the immune system. Pecans contain antioxidants. The
unsaturated fats in walnuts can reduce LDL and raise HDL cholesterol. But nuts
aren't fat-free. One ounce of almonds -- about 24 nuts -- contains 160
calories. So eat nuts in moderation.
What's
Good About Dairy
Drinking vitamin D-fortified
beverages like milk helps increase calcium absorption. That's especially
important for bone health. Vitamin D may also help reduce the risk of colon,
breast, and prostate cancers. Eat yogurt with live cultures to aid digestion.
Whole-Grain
Healthy
Eating whole grains can reduce your
risk of certain cancers, type 2 diabetes, and heart disease. Choose whole-grain
breads and pastas and brown or wild rice instead of white. Drop barley into
soups or add plain oatmeal to meatloaf. Whole grains are minimally processed,
so they retain more nutritional value. The fiber in whole grains helps prevent
digestive problems such as constipation and diverticular disease.
Lose
Weight for Better Health
Keeping off extra weight puts less
pressure on your joints, less strain on your heart, and can reduce your risk of
certain cancers. It gets tougher to do as metabolism slows and as you lose
muscle with age. Select proteins like lean meats, tuna, or beans. Include
vegetables, whole grains, and fruits. It takes more energy for your body to
break down complex carbs, and the added fiber will help you feel fuller.
Maintain
a Healthy Weight
Sometimes as people age, it's
difficult for them to keep weight on. You may have a harder time recovering
from illness or injury if you're underweight. Eat three meals a day, with
healthy snacks in between. Try whole milk instead of skim but limit your
overall saturated fat to avoid high cholesterol. Eat the most calorie-heavy
item in your meal first. If needed, add a meal supplement until you reach your
desired weight.
Source: Web MD
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