Top 20 Anti Aging Foods
11 March 2011
The latest science on the musclebuilding, brain-enhancing, wrinkleerasing, heart-strengthening, bone-protecting, immunity boosting, and inflammation fighting foods you should be eating every day.
1. Almonds
These energy-rich snacks lower bad cholesterol, thanks to plant sterols, and benefit diabetics by lowering blood sugar. They’re also rich in amino acids, which bolster testosterone levels and muscle growth. Almonds are also stuffed with vitamin E, which helps defend against sun damage.
2. Flaxseeds
Rich in protein and fiber, these little seeds offer a payload of omega-3 fatty acids, which erase spots and iron out fine lines in the skin.
3. Tomatoes
Studies show that a diet rich in lycopene can decrease your risk of bladder, lung, prostate, skin, and stomach cancers, as well as reduce the risk of coronary artery disease, and help eliminate skin-aging free radicals caused by ultraviolet rays.
4. Sweet potatoes
Often confused with yams, these tubers are one of the healthiest foods on the planet. In addition to countering the effects of secondhand smoke and preventing diabetes,sweet potatoes contain glutathione, an antioxidant that can enhance nutrient metabolism and immunesystem health, as well as protect against Alzheimer’s, Parkinson’s, liver disease, cystic fibrosis, HIV, cancer, heart attack, and stroke. What’s more, they’re also loaded with vitamin C, which smoothes out wrinkles by stimulating the production of collagen.
5. Spinach
Spinach is replete with the essential minerals potassium and magnesium, and it’s one of the top sources of lutein, an antioxidant that may help prevent clogged arteries. Plus its vitamins and nutrients can bolster bone-mineral density, attack prostate cancer cells, reduce the risk of skin tumors, fight colon cancer, and, last but not least, increase blood flow to the penis.
6. Wild salmon
A 4-ounce serving of salmon has approximately 2,000 milligrams of docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA),omega-3 fatty acids that serve as oil for the brain’s hardware by helping nerve cells communicate with one another.
7. Blueberries
This potent little fruit can help preventa range of diseases from cancer to heart disease. Think of blueberries as anti-rust for your gray matter, too. Besides being rich in fiber and vitamins A and C, they’re also packed with antioxidants.
8. Green tea
Green tea releases catechin, an antioxidant with proven anti-inflammatory and anticancer properties. Research found that drinking 2 to 6 cups a day not only helps prevent skin cancer but might also reverse the effects of sun damage by neutralizing the changes that appear in sun-exposed
skin.
9. Dark chocolate
Flavonoids, a natural nutrient in cocoa, improve blood flow in the brain, which helps boost cognitive function. Plus dark chocolate contains a tannin called procyanidin, which is also found in red wine, that can keep your arteries flexible and your blood pressure low.
10. Tuna
Your favorite deli sandwich has a little secret: Selenium. This nutrient helps preserve elastin, a protein that keeps your skin smooth and tight. The antioxidant is also believed to buffer against the sun (it stops free radicals created by UV exposure from damaging cells). Tuna is also a great source of protein, contains no trans fat, and a 3-ounce serving of chunk light contains 11 mg of heart-healthy niacin, which has been shown to help lower cholesterol and help your body process fat.
11. Carrots
Think of carrots as orange wonder wands – good for the eyeballs, and good for clearing up breakouts. No magic here, though, just plenty of vitamin A, which prevents overproduction of cells in the skin’s outer layer. That means fewer dead cells to combine with sebum and clog pores. They’re also spiked with carotenoids – fat-soluble compounds that are associated with a reduction in a wide range of cancers, as well as a reduced risk and severity of inflammatory conditions such as asthma and rheumatoid arthritis.
12. Whole grains
Whole grains – oatmeal, wheat flour, barley, brown rice – are high in fiber, which calms inflamed tissues while keeping the heart strong, the colon healthy, and the brain fueled.
13. Avocado
Chock full of monounsaturated fat, avocados deliver a double-barreled blast to LDL cholesterol (the bad kind). They are also rich in folate, a water-soluble B vitamin that helps lower the levels of homocysteine, an amino acid that can hinder the flow of blood through blood vessels.
14. Walnuts
Richer in heart-healthy omega-3s than salmon,loaded with more anti-inflammatory polyphenols than red wine, and packing half as much muscle -building protein as chicken, the walnut sounds like a Frankenfood, but it grows on trees.
15. Broccolli
One cup of broccoli contains a hearty dose of calcium, as well as manganese, potassium, phosphorus, magnesium, and iron. And that’s in addition to its high concentration of vitamins – including A, C, and K – and the phytonutrient sulforaphane, which studies at Johns Hopkins University suggest has powerful anti-cancer properties.
16. Kiwis
Like bananas, this fuzzy fruit is high in bone-protecting potassium. They’re also rich in vitamin C and lutein, a carotenoid that can help reduce the risk of heart disease.
17. Olive oil
The extra-virgin variety is rich in beneficial monounsaturated fats. Its fatty acids and polyphenols reduce inflammation in cells and joints.
18. Mushrooms
Delicious when added to brown rice, reiki, shiitake, and maitake mushrooms are rich in the antioxidant ergothioneine, which protects cells from abnormal growth and replication.
19. Pineapples
With its potent mix of vitamins, antioxidants,and enzymes – in particular, bromelain – pineapple is an all-body anti-inflammation cocktail. It also protects against colon cancer, arthritis, and macular degeneration.
20. Cherries
Research by the U.S. Department of Agriculture shows that eating about 35 bing cherries a day can lower the risk of tendinitis,bursitis, arthritis, and gout.
3. Tomatoes
Studies show that a diet rich in lycopene can decrease your risk of bladder, lung, prostate, skin, and stomach cancers, as well as reduce the risk of coronary artery disease, and help eliminate skin-aging free radicals caused by ultraviolet rays.
4. Sweet potatoes
Often confused with yams, these tubers are one of the healthiest foods on the planet. In addition to countering the effects of secondhand smoke and preventing diabetes,sweet potatoes contain glutathione, an antioxidant that can enhance nutrient metabolism and immunesystem health, as well as protect against Alzheimer’s, Parkinson’s, liver disease, cystic fibrosis, HIV, cancer, heart attack, and stroke. What’s more, they’re also loaded with vitamin C, which smoothes out wrinkles by stimulating the production of collagen.
5. Spinach
Spinach is replete with the essential minerals potassium and magnesium, and it’s one of the top sources of lutein, an antioxidant that may help prevent clogged arteries. Plus its vitamins and nutrients can bolster bone-mineral density, attack prostate cancer cells, reduce the risk of skin tumors, fight colon cancer, and, last but not least, increase blood flow to the penis.
6. Wild salmon
A 4-ounce serving of salmon has approximately 2,000 milligrams of docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA),omega-3 fatty acids that serve as oil for the brain’s hardware by helping nerve cells communicate with one another.
7. Blueberries
This potent little fruit can help preventa range of diseases from cancer to heart disease. Think of blueberries as anti-rust for your gray matter, too. Besides being rich in fiber and vitamins A and C, they’re also packed with antioxidants.
8. Green tea
Green tea releases catechin, an antioxidant with proven anti-inflammatory and anticancer properties. Research found that drinking 2 to 6 cups a day not only helps prevent skin cancer but might also reverse the effects of sun damage by neutralizing the changes that appear in sun-exposed
skin.
9. Dark chocolate
Flavonoids, a natural nutrient in cocoa, improve blood flow in the brain, which helps boost cognitive function. Plus dark chocolate contains a tannin called procyanidin, which is also found in red wine, that can keep your arteries flexible and your blood pressure low.
10. Tuna
Your favorite deli sandwich has a little secret: Selenium. This nutrient helps preserve elastin, a protein that keeps your skin smooth and tight. The antioxidant is also believed to buffer against the sun (it stops free radicals created by UV exposure from damaging cells). Tuna is also a great source of protein, contains no trans fat, and a 3-ounce serving of chunk light contains 11 mg of heart-healthy niacin, which has been shown to help lower cholesterol and help your body process fat.
11. Carrots
Think of carrots as orange wonder wands – good for the eyeballs, and good for clearing up breakouts. No magic here, though, just plenty of vitamin A, which prevents overproduction of cells in the skin’s outer layer. That means fewer dead cells to combine with sebum and clog pores. They’re also spiked with carotenoids – fat-soluble compounds that are associated with a reduction in a wide range of cancers, as well as a reduced risk and severity of inflammatory conditions such as asthma and rheumatoid arthritis.
12. Whole grains
Whole grains – oatmeal, wheat flour, barley, brown rice – are high in fiber, which calms inflamed tissues while keeping the heart strong, the colon healthy, and the brain fueled.
13. Avocado
Chock full of monounsaturated fat, avocados deliver a double-barreled blast to LDL cholesterol (the bad kind). They are also rich in folate, a water-soluble B vitamin that helps lower the levels of homocysteine, an amino acid that can hinder the flow of blood through blood vessels.
14. Walnuts
16. Kiwis
Like bananas, this fuzzy fruit is high in bone-protecting potassium. They’re also rich in vitamin C and lutein, a carotenoid that can help reduce the risk of heart disease.
17. Olive oil
The extra-virgin variety is rich in beneficial monounsaturated fats. Its fatty acids and polyphenols reduce inflammation in cells and joints.
18. Mushrooms
Delicious when added to brown rice, reiki, shiitake, and maitake mushrooms are rich in the antioxidant ergothioneine, which protects cells from abnormal growth and replication.
19. Pineapples
With its potent mix of vitamins, antioxidants,and enzymes – in particular, bromelain – pineapple is an all-body anti-inflammation cocktail. It also protects against colon cancer, arthritis, and macular degeneration.
20. Cherries
Research by the U.S. Department of Agriculture shows that eating about 35 bing cherries a day can lower the risk of tendinitis,bursitis, arthritis, and gout.
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