40 Age-Erasing Superfoods. The latest science on the muscle building, brain-enhancing, wrinkle-erasing, heart-strengthening, bone-protecting, immunity boosting, and inflammation fighting foods you should eat daily.
These energy-rich snacks lower bad cholesterol, thanks to plant sterols, and benefit diabetics by lowering blood sugar. They’re rich in amino acids, which bolster testosterone levels and muscle growth. Almonds are stuffed with vitamin E, which helps defend against sun damage. Volunteers who consumed about 20 almonds per day and exposed to UV light burned less than those who took none. Vitamin E is an antioxidant. It works to keep your arteries free of dangerous free radicals. Low levels of vitamin E is associated with poor memory performance and cognitive decline.
2. Flaxseeds.
3. Tomatoes.
4. Sweet Potatoes.
It may be green and leafy, but spinach—a renowned muscle builder is the ultimate man food. The heart-health equivalent of a first ballot Hall of Famer, spinach is replete with essential minerals potassium and magnesium, and it’s one of the top sources of lutein, an antioxidant that 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 increase blood flow to the penis. Popeye was on to something.
The carnosic acid found in this spice has been shown to reduce stroke risk in mice by 40 percent. Carnosic acid appears to set off a process that shields brain cells from free-radical damage, which can worsen the effects of a stroke. It can protect against degenerative diseases like Alzheimer’s and the general effects of aging.
A 4-ounce serving of salmon has 2,000 milligrams of ocosahexaenoic 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. Thirty-five percent of your brain consists of fatty acids but they decline as the years stack up. A study found the brain tissue of 65 to 80-year-olds contain 22 percent less DHA than the brain tissue of 29- to 35-year-olds. If you want to keep your wits about you as you age, start consuming omega-3s now. Why is wild so important? Because farmed fish, which are fattened with soy, can be as high in inflammatory omega-6 fats as a cheeseburger. If in doubt, opt for sockeye salmon, which can’t be farmed and is always wild. Aim for two servings a week.
8. Blueberries
This potent little fruit can help prevent a range of diseases from cancer to heart disease. Think of blueberries as anti-rust for your gray matter. Besides being rich in fiber and vitamins A and C, they’re packed with antioxidants — only açai, an Amazonian berry, contains more—that neutralize the free radicals that causes neuronal misfires. Eat a cup a day, and opt for wild blueberries whenever possible, as they contain 26 percent more antioxidants than cultivated varities.
9. Green Tea
Green tea releases catechin, an antioxidant with proven anti-inflammatory and anticancer properties. Drinking 2 to 6 cups a day helps prevent skin cancer but might reverse the effects of sun damage by neutralizing the changes that appear in sunexposed skin. Green tea—infused with another antioxidant called epigallocatechin gallate (EGCG) can boost your cardiovascular health and reduce the risk of most types of cancer.
Flavonoids, a natural nutrient in cocoa, improved flow in the brain, which helps boost cognitive function. Plus dark chocolate contains a tannin called procyanidin found in red wine that keep your arteries flexible and your blood pressure low. It helps on the outside too. Women who drank cocoa fortified with a chocolate bar’s worth of flavonols had better skin texture and stronger resistance to UV rays than those who drank significantly fewer flavonols. Indulge in 1 ounce a day to get all the benefits.
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 believed to buffer against the sun (it stops free radicals created by UV exposure from damaging cells). Tuna is 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 help lower cholesterol and help your body process fat. Niacin raises HDL cholesterol (the good kind) and lowers triglycerides more than most statins alone.
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 associated with a reduction in a wide range of cancers, as well reduced risk and severity of inflammatory conditions such as asthma and rheumatoid arthritis.
12. Dried Plums
Known as prunes, these dark shrivelers are rich in copper and boron, both of which can help prevent osteoporosis. They contain a fiber called inulin when broken down by intestinal bacteria makes a more acidic environment in the digestive tract.
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. Whole grains can be loaded with carbs, but the release of those sugars is slowed by the fiber, and because they can pack as much as 10 grams of protein per 1/2-cup serving, they deliver steady muscle-building energy. But not all breads and crackers are the real deal. Those that aren’t whole grain can be high in fat, which increases inflammation.
Swimming in resveratrol—a natural compound that lowers LDL, raises HDL, and prevents blood clots—red wine can truly be a lifesaver. Clinical and Experimental Research, suggests resveratrol prevent or delay the onset of chronic disease. But limit your intake to two drinks a day. You’re 97 percent more likely to reach your 85th birthday if you keep your daily alcohol consumption to fewer than three drinks. Vin rouge is also a rich source of flavonoids, antioxidants that help protect the lining of blood vessels in your heart, and may make you less likely to die of cardiovascular disease.
Various cultures claim yogurt as their own creation, but the 2,000-year-old food’s health benefits are not disputed: Fermentation spawns hundreds of millions of probiotic organisms that serve as reinforcements to the battalions of beneficial bacteria in your body, which keeps your digestive tract healthy and your immune system in top form, and provide protection against cancer. Not all yogurts are probiotic, though, so make sure the label says “live and active cultures.”
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. Eat a 1/4 cup twice a week.
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. Other nuts combine only one or two of these features, not all three. A serving of walnuts—about 1 ounce, or seven nuts—is good anytime, but especially as a postworkout recovery snack.
Curcumin, the polyphenol that gives turmeric its tang and yellow hue, has anticancer properties, anti-inflammatory effects, and tumor-fighting activities known in nutritionspeak as anti-angiogenesis. Researchers found it helps deter the accumulation of amyloid plaques in the brain, tiny blockages that may cause Alzheimer’s disease. Turmeric’s prevalence in India, may help explain why so few of the country’s senior citizens have the disease, whereas the statistic is close to 13 percent in the United States. One tip: Pair it with pepper in curries. “Adding black pepper to turmeric or turmeric-spiced food enhances curcumin’s bioavailability by 1,000 times, due to black pepper’s hot property called piperine.
20. Black Beans
People who eat one 3-ounce serving of black beans a day decrease their risk of heart attack by 38 percent. And while other beans are good for your heart, none can boost your brainpower like black beans. That’s because they’re full of anthocyanins, antioxidant compounds that have shown to improve brain function. They’re packed with superstar nutrients, including protein, healthy fats, folate, magnesium, B vitamins, potassium, and fiber.
An apple a day reduces swelling of all kinds, thanks to quercetin, a flavonoid also found in the skin of red onions. Quercetin reduces the risk of allergies, heart attack, Alzheimer’s, Parkinson’s, and prostate and lung cancers. If given the choice, opt for Red Delicious. They contain the most inflammation fighting antioxidants.
High in protein and low in fat, the sweet flesh of the king crab is spiked with zinc—a whopping 7 milligrams per 3.5-ounce serving. Zinc is an antioxidant, but more important, it helps support healthy bone mass and immune function.
23. Pomegranates
The juice from the biblical fruit of many seeds can reduce your risk of most cancers, thanks to polyphenols called ellagitannins, which gives the fruit its colour. Pomegranate juice slows the growth of prostate cancer cells by a factor of six.
This crunchy cruciferous vegetable is more than the filler that goes with shrimp in brown sauce. Bok choy is rich in bone-building calcium, as well as
vitamins A and C, folic acid, iron, beta-carotene, and potassium. Potassium keeps your muscles and nerves in check while lowering your blood pressure, and research suggests that beta-carotene can reduce the risk of both lung and bladder cancers, as well as macular degeneration.
25.Oysters
Shellfish, is an excellent source of zinc, calcium, copper, iodine, iron, potassium, and selenium. But the creamy flesh of oysters stands apart for its ability to elevate testosterone levels and protect against prostate cancer.
26. Broccoli
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 has powerful anticancer properties.
27. Kiwis
Like bananas, this fuzzy fruit is high in bone-protecting potassium. They’re rich in vitamin C and lutein, a carotenoid that help reduce the risk of heart disease. Freeze them for a refreshing energy kick, but don’t peel the skin: It’s edible and packed with nutrients.
The extra-virgin variety is rich in beneficial monounsaturated fats. It's fatty acids and polyphenols reduce inflammation in cells and joints. its effective as Advil at reducing inflammation. Have 2 tablespoons a day.
Leeks support sexual functioning and reduce the risk of prostate cancer. Chop the green part of a medium leek into thin ribbons and add it to soups, sautés, and salads as often as possible. These scallionlike cousins of garlic and onions are packed with bone-bolstering thiamine, riboflavin, calcium, and potassium, and they’re also rich in folic acid, a B vitamin that studies have shown to lower levels of the artery-damaging amino acid homocystein in the blood.
30. Artichokes
Lauded for centuries as an aphrodisiac, this fiber-rich plant contains more bone-building magnesium and potassium than any other vegetable. Its leaves are also rich in flavonoids and polyphenols—antioxidants that cut the risk of stroke—and vitamin C, which helps maintain the immune system. Eat them as often as you can. Ripe ones feel heavy their size and squeak when squeezed.
31. Chili Peppers
Chilis stimulate the metabolism, act as a natural blood thinner and help release endorphins. Plus, they’re a great way to add flavor to food without fat or calorie content. It is rich in beta-carotene, which turns into vitamin A in the blood and fights infections, as well as capsaicin, which inhibits neuropeptides (chemicals that cause flammation). Hot peppers have anti-prostate-cancer properties. All this from half a chili pepper (or 1 tablespoon of chili flakes) every day.
32. Ginger
Ginger, a piquant addition to many Asian dishes—isn’t a root, it’s a stem, which means it contains living compounds that improve your health. Chief among them is gingerol, a cancer suppressor that have shown to be effective against that of the colon. Chop ginger or grind it fresh and add it to soy marinated fish or chicken often. The more you can handle, the better.
Known for making desserts sweet and Indian food complex, cinnamon is rich in antioxidants that inhibit blood clotting and bacterial growth (including the bad-breath variety). It help stabilize blood sugar, reducing the risk of type 2 diabetes. What’s more, it may help reduce bad cholesterol. Try half a teaspoon a day in yogurt or oatmeal.
34. Eggs
Eggs for breakfast lose 65 percent more weight than those who down a bagel breakfast with the same number of calories. Eat the yolk too. Fat in the yellow part is important to keep you satiated and the benefits of its minerals and nutrients outweigh its cholesterol effect.
Packed with potassium, manganese, and antioxidants, this fruit helps support proper pH levels in the body, making it difficult for pathogens to invade. The fiber in figs can lower insulin and blood-sugar levels, reducing the risk of diabetes and metabolic syndrome. Select figs with dark skins (they contain more nutrients) and eat them alone or add them to trail mix.
36. Grass-Fed Beef
Nothing beats pure protein when it comes to building muscle. The problem with most store-bought beef, is that the majority of cattle are grain fed, which gives their meat a relatively high ratio of omega-6 to omega-3 fatty acids. That in turn contributes to inflammation. The fatty acids in grass-fed beef, on the other hand, are skewed toward the omega-3 variety. Such beef contains conjugated linoleic acid (CLA) which help reduce belly fat and build lean muscle.
Delicious when added to brown rice, reiki, shiitake, and maitake mushrooms are rich in antioxidant ergothioneine, which protects cells from abnormal growth and replication. They reduce the risk of cancer. Recommended half a cup once or twice a week. Cooking them in red wine, which contains resveratrol, magnifies their immunity-boosting power.
With its potent mix of vitamins, antioxidants, and enzymes in particular, bromelain—pineapple is an all-body anti-inflammation cocktail. It protects against colon cancer, arthritis, and macular degeneration. If the “colada” part of the equation were as healthy - have half a cup, two or three times a week.
39. Fruit or Vegetable Juice
Raise a glass of the good stuff. People who drank three or more 4-ounce glasses of fruit or vegetable juice each week were 76 percent less likely to develop Alzheimer’s disease than those who drank less. The high levels of polyphenols—antioxidants found in fruits and vegetables may protect brain cells from the damage that may be caused by the disease.
40. Bing Cherries
Eating 35 bing cherries a day can lower the risk of tendinitis, bursitis, arthritis, and gout. Studies suggest they reduce the risk of chronic diseases and metabolic syndrome.
No comments:
Post a Comment
You may leave your comments but do stay impartial and pose better judgement. Thanks.