Top 10 Anti-Aging Foods


The general guidelines for the anti-aging diet are: keep your calorie consumption and saturated fat intake down; eat plenty of wholegrain, fresh fruits and vegetables; and cut down on salt and sugar. In addition to these general guidelines, there are specific foods that have a roll in anti-aging and that you should regularly include in your diet.

1. Avocado:
This fruit, which is usually eaten as a vegetable, is a good source of healthy monounsaturated fat that may help to reduce level of a bad type of cholesterol in body. Avocado is a good source of vitamin E and can help to maintain healthy skin and prevent skin aging (vitamin E may also help alleviate menopausal hot flushes). It is rich in potassium which helps prevent fluid retention and high blood pressure.

2. Ginger:
This spicy root can boost the digestive and circulatory systems, which can be useful for older people. Ginger may also help to alleviate rheumatic aches and pains.

3. Cruciferous vegetables:
The family of Cruciferous vegetables includes cabbage, cauliflower, broccoli, kale, turnip, brussels sprouts, radish and watercress. Cruciferous vegetables assist the body in its fight against toxins and cancer. You should try to consume at least 115g/40z(of any one or a combination) of these vegetables on a daily basis. If possible, eat them row or very lightly cooked so that the important enzymes remain intact.

4. Whole meal pasta and rice:
Complex carbohydrates provide a consistent supply of energy throughout the day and should make up the bulk of your diet. Wholemeal pasta is an excellent complex carbohydrate. It is high in fibre and contains twice the amount of iron as normal pasta. Brown rice is another recommended complex carbohydrate, which is high in fibre and B vitamins.

5. Soya:
Menopausal women might find that soya helps to maintain oestrogen levels. Soya may alleviate menopausal hot flush and protect against Alzheimer’s disease, osteoporosis and heart disease. Look out for fermented soya products, which are more easily digested, therefore more nutritional, and do not generally cause food intolerances. You may want to check that soya products have not been genetically modified. Soya should not be confused with soya sauce, which is full of salt and should be used sparingly, if at all.

6. Garlic:
Eating a clove of garlic a day (row or cooked) helps to protect the body against cancer and heart disease. The cardioprotective effects of garlic are well recorded. One 1994 study in Iowa, USA, of 41,837 women between the age of 55 and 69 suggested that women who ate a clove of garlic at least once a week were 50 percent less likely to develop colon cancer. Another study at Tasgore Medical college in India suggested that garlic reduced cholesterol levels and assisted blood thinning more effectively than aspirin, thus helping to reduce the risk of heart disease.

7. Nuts:
Most varieties of nuts are good sources of minerals, particularly walnuts and brazi nuts. Walnuts, although high in calories, are rich in potassium, magnesium, iron, zinc, copper and selenium. Adding nuts to your diet (sprinkle them on salads and desserts) can enhance the functioning of your digestive and immune systems, improve your skin help control prevent cancer. Nuts may also help control cholesterol levels. Never eat rancid nuts, however, as they have been linked to a high incidence of free radicals.

8. Berries:
All black and blue berries such as blackberries, blueberries, blackcurrants and black grapes contain phytochemicals known as flavonoids-powerful antioxidants which help to protect the body against damage caused by free radicals and aging.

9. Water:
Drink at least 8 glasses of water every day in order to remain healthy. Water helps us to get rid of the toxins and unwanted waste materials from your body.
Don’t rely on thirst; this sensation diminishes with age. Drink often and choose from nutritious liquids, including 100% fruit and vegetable juices, skim or low fat milk, broths, sparkling water, and teas. You can also get fluids from foods, especially those that are liquid at room temperature. Try gelatin, frozen yogurt, soups, watermelon, pickles, oranges, lettuce, tomatoes, etc.

10. Watermelon:
Both the flesh and seeds of the watermelon are nutritious so try blending them together in a food processor and drinking as a juice. The flesh contain vitamin A, B and C ; the seeds contain selenium, essential fats, zinc and vitamin E, all of which help against free radical damage and aging.

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By Love’s Rainbow Universe

 

(ViataVerdeViu) Exista anumite “alimente puternice” pline de antioxidanti care dau forta, protejeaza si ne pregatescantiimbatranirepentru o viata mai lunga si mai sanatoasa, atat exterioara, cat si launtrica.

Exista sapte alimente de top cu puternice proprietati antiimbatranire care sunt facute sa ne imbunatateasca sanatatea si aspectul, in acelasi timp incurajand longevitatea. Ele ar trebui adaugate la arsenalul vostru de instrumente zilnice care promoveaza sanatatea cu scopul de a va mentine aspectul si tonusul fara ca sa conteze cati ani ati strans la centura.

Verdeturi cu frunze si legume crucifere

Auzim intotdeauna expertii in sanatate naturista si pe nutritionisti facand reclama la verdeturile cu frunze cat mai verzi (verde inchis) – si pe buna dreptate. Aceste plante  impresionante, pline de substante nutritive contin acid folic, calciu si alte substante nutritive care sprijina sanatatea oaselor, protejeaza impotriva declinului cerebral si ajuta la prevenirea problemelor oculare datorate varstei inaintate. Si mai semnificativ, aceste verdeturi se mandresc cu puternice proprietati anticancerigene.

Dietele cu multe crucifere precum brocoli ajuta si la reducerea riscului de pierdere a memoriei. Cruciferele si verdeturile precum kale, sfecla mangold, calota cu frunze a sfeclei rosii si spanacul sunt niste adaugiri delicioase la diversele feluri de mancare, inclusiv cele gatite la wok, prajite in tigaie, salatele, tocanele si supele. Dar cel mai bun mod de a le consuma pentru a beneficia in totalitate de calitatile lor este in starea lor cruda, naturala. Nu uitati ca orice procesare, chiar si termica, reduce considerabil cantitatea si calitatea nutrientilor.

Castravetii

Atotprezenti in salatele noastre de cand ne stim, castravetii au efecte foarte puternice antiimbatranire, fiind recunoscuti pentru efectele benefice asupra sanatatii articulatiilor, pielii, ficatului si rinichilor. Sunt de asemenea plini de magneziu si potasiu  in forma ionica si vitamina C, care ii confera un puternic efect alcalinizant in cadrul corporal. In plus, castravetii sunt deosebit de bogati in fluide care hidrateaza pielea, articulatiile si tesuturile.  Citi mai multe despre proprietatile antiimbatranire ale castravetilor in materialul : Efectele antiimbatranire ale castravetilor

Caisele

Aceste mici fructe asemeni piersicilor ar putea parea fragile, dar contin un puternic pachet de nutrienti antiimbatranire. Exteriorul de un portocaliu stralucitor al caiselor provine de la carotenoizi, antioxidanti puternici care ajuta la prevenirea bolilor de inima, reduc colesterolul rau si protejeaza impotriva cancerului. Corpurile noastre convertesc carotenoidul betacaroten in vitamina A, care contribuie la sanatatea ochilor, a pielii, a parului, a gingiilor si a glandelor.

Ani de cercetari au dovedit ca aceste fructe poseda cele mai inalte nivele si cea mai larga varietate de carotenoizi fata de oricare alt aliment. Ele sunt de asemenea excelente pentru regenerarea fluidelor corporale, detoxifierea corpului si potolirea setei (http://blog.everythingantiaging.com).

Fructele de padure

Savantii au descoperit ca fructele de padure au unele dintre cele mai inalte nivele de antioxidanti dintre oricare fructe(nivele masurate ca ORAC – trad. Capacitatea de Absorbtie Radicala a Oxigenului – o metoda de masurare a capacitatii antioxidante a alimentelor). Kale si spanacul sunt singurele vegetale cu valori ORAC la fel de inalte ca fructele proaspete de padure (http://berryhealth.fst.oregonstate.edu). Fructele de padure proaspete sunt de asemenea pline varf de fitochimice si pigmenti colorati numiti antocianine care au fost asociati cu un risc scazut al anumitor cancere, cu sanatatea tractului urinar, cu buna functionare a memoriei si o batranete sanatoasa.

Fructele de padure sunt o buna sursa de quercitina, un flavonoid care actioneaza atat ca un anticancerigen, cat si ca un antioxidant, protejand impotriva cancerului si bolilor de inima. Aceste proprietati antiinflamatorii ale fructelor de padure se crede ca intarzie pierderea functiilor cerebrale, care este adesea asociata cu imbatranirea. Cercetatorii raporteaza ca afinele ar putea chiar ajuta la incetinirea deteriorarii cognitive ce vine odata cu boala Alzheimer. Pentru o lista cuprinzatoare de studii stiintifice care documenteaza proprietatile antiimbatranire ale fructelor de padure, vizitati site-ul:http://berryhealth.fst.oregonstate.edu

Uleiul de masline

Italienii sunt recunoscuti pentru perioada mare de viata si capacitatea de a imbatrani gratios, si nu ar trebui sa existe vreo supriza in legatura cu asta, luand in consideratie faptul ca uleiul de masline este un element important in dieta mediteraneana. Uleiul de masline este plin de grasimile cele mai bune pentru sanatate disponibile sub forma de acizi grasi omega-3. Aceste grasimi necesare nu doar ajuta la o silueta zvelta si o buna sanatate a inimii prin reducerea inflamarii, ele micsoreaza si nivelul colesterolului si imbunatatesc digestia si circulatia sanguina la nivelul pielii. Toti acesti factori duc la un corp mai sanatos si o viata mai lunga.

Rosiile

Daca mancati rosii, veti ajuta astfel la protejarea pielii, potrivit cercetatorilor germani (http://alternativeremedies.boomja.com/index.php?ITEM=115590). Voluntari participanti la un studiu au ingerat o portie zilnica de pasta de rosii amestecata cu ulei virgin de masline sau doar ulei de masline timp de 10 saptamani. Dupa expunerea zilnica la ultraviolete, grupul consumator de rosii a avut cu 40% mai putine arsuri solare decat cei ce au consumat doar ulei de masline. Ingredientul magic din rosii este licopenul, care protejeaza pielea de oxidarea care rezulta de la arsurile solare si duce la riduri. Stropirea rosiilor cu putin ulei sanatos cum este cel de masline va ajuta la o mai buna absorbtie a licopenului.

Migdalele crude

Migdalele sunt pline de vitamina E, greu de obtinut, si doar o mana de migdale ofera jumatate din doza zilnica. Migdalele crude sunt  cea mai sanatoasa forma a acestui sambure, oferind un continut puternic nutritiv intr-o forma pura, neprocesata.

Cand cercetatorii de la cateva prestigioase scoli medicale au privit la impactul diferitelor vitamine si minerale asupra vitezei, coordonarii si echilibrului la oamenii de peste 65 de ani, unica substanta care a facut diferenta a fost vitamina E. Voluntarii cu cele mai slabe performante fizice aveau cele mai scazute nivele de vitamina E, in timp ce aceia care erau cei mai agili dintre participanti aveau cantitati adecvate de vitamina E in corp. Aceasta puternica vitamina ne pastreaza coordonarea miscarilor prin neutralizarea radicalilor liberi atat din muschi, cat si din sistemul nervos

La acestea opt, care sunt destul de usor de gasit pentru oricine este interesat de o viata sanatoasa si de o imbatranire cat mai indepartata, putem sa mai adaugam doua superalimente care desi nu sunt atat de disponibile se pot procura fara prea mare dificultate:

Avocado

Plin pana la refuz cu omega-3 de cea mai inalta calitate, avocado este unul dintre cele mai alcalinizante alimente disponibile. De asemenea au un continut inalt de vitamina E, care este esentiala pentru o piele si un par stralucitor si tinerea la distanta a ridurilor. Faceti o salata de avocado crud sau stropiti un avocado proaspat cu lamaie si sare de mare pentru o gustare cat se poate de hranitoare. Mai multe despre avocado puteti citi in materialul : 5 motive pentru care sa consumi avocado

Goji berries (fantana tineretii)

Despre aceasta minunata planta puteti citi un material complex aici : Goji berries (fantana tineretii)

Sursele pentru acest articol includ:

http://chealth.canoe.ca

http://blog.everythingantiaging.com

http://berryhealth.fst.oregonstate.edu

http://berryhealth.fst.oregonstate.edu

http://alternativeremedies.boomja.com/index.php?ITEM=115590

Citeste mai mult: http://viataverdeviu.ro/top-7-alimente-antiimbatranire-disponibile-oricui/#ixzz2015KiXe3

 

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