A youthful appearance at any age will reflect our inner vitality. But the simple truth is that you can start being healthier and slow down the aging process just by eating the right foods. You can recharge, rejuvenate and restore your body by giving adequate nutritional support. There are micronutrients, vitamins, minerals and amino acids which protect against accumulated toxins. No matter what is your age, add the following wonder foods to your healthy routine.
All the Green-Yellow-Orange vegetables are rich sources of calcium, magnesium, potassium, iron, beta-carotene, vitamin B-complex, vitamin-C, vitamin A, and vitamin K. Vegetables are an excellent source of antioxidants – plus most are low in calories, high in nutrients and fiber, versatile. so there’s no reason not to add more vegetables to your diet! Choose vegetables covering all the colors, making sure to include dark leafy greens such as spinach and other green leafy vegetables.
Anthocyanins are more than just pigments they are powerful antioxidants that have been shown to inhibit toxic free radicals from damaging cells in the body are found in berries. Blueberries in particular are a good choice: The active components in blueberries are the anthocyanin pigments – the protective compounds that make the berries blue and are responsible for their antioxidant potency. Studies have shown that blueberries may improve motor skills and reverse age-related short-term memory loss, and may also protect the brain from stroke damage. You can add blueberries in your morning cereals.
Several studies have suggested that soy isoflavones may be a factor in helping to prevent bone loss. The soy isoflavone genistein seems to inhibit bone breakdown and may have similar effects than estrogens in maintaining bone tissue Studies of the Japanese culture indicate that women who eat soy regularly don’t suffer from hot flashes . The isoflavones in soy foods do help balance hormone levels and have some mild estrogenic activity. I recommend two servings of whole soy foods daily. Choose from tofu, soy milk, roasted soy nuts
The health benefits of eating salmon also include speeding up your metabolism. This facilitates your sugar absorption rate and can lower your blood sugar level. Which in turn lowers your risk of developing diabetes.The Omega-3 acids and amino acids help prevent macular degeneration. This is an age-related condition that affects older people that can result in vision damage and loss. If you want shiny hair, bright eyes and healthy skin salmon consumption can do provide that as well Salmon is an excellent source of omega-3 fatty acids with anti-inflammatory benefits.
5. Whole Grains.
Whole grains are minimally processed grains that are closer to their natural form than processed grains, and therefore have a low glycemic index (GI), a ranking of carbohydrate foods on the basis of how rapidly they affect blood sugar (glucose). This is important because eating a lot of foods that are high on the GI will produce spikes in blood sugar that can lead, over time, to insulin resistance. Insulin resistance is associated with obesity, high blood pressure, elevated blood fats, an increased risk of type 2 diabetes, and other chronic diseases.
Spices like turmeric and ginger are two winners for brain health as you age: Research suggests that turmeric, the major ingredient in American mustard and Indian curry, can reduce the risk of Alzheimer’s disease. This may help explain the unusually low incidence of Alzheimer’s in India, where people consume significant amounts of turmeric every day. Use this culinary spice to give a healthy sharp flavor to your favorite eastern cuisine. Ginger is a natural anti-inflammatory agent that has also been linked to a reduced risk of Alzheimer’s. You can add ginger to your diet by eating crystallized ginger or the pickled ginger that comes with sushi, and use ginger when cooking.
7. Dark Chocolate.
Chocolate provides polyphenols with high antioxidant activity, and the fat content is mostly stearic acid, which does not raise cholesterol levels and a recent study indicates that compounds called flavonoids in dark chocolate are good for the heart and they reduce the stickiness of platelets, inhibiting blood clotting and reducing the danger of coronary artery blockages.
Aging gracefully is a healthy goal for everyone accepting and embracing what time and experience brings us, while actively working to prevent and minimize the health concerns that naturally come with aging. In addition to regular low-impact exercise and proper supplementation, your diet is a good place to start your graceful aging endeavors.
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