Looking for foods that can turn back the clock and provide you with the best anti-aging benefits? There are six food groups that help you to lose weight and keep you young and healthy.
Anybody who is bent on losing weight is sure to pile the plate with lots of fruits and vegetables that will provide innumerable benefits, like low calories, high amounts of nutrients, and gives a feeling of fullness for a long time. But, there are many foods among these that provide some additional anti-aging benefits.
Navindra P. Seeram, Ph.D., assistant professor at the University of Rhode Island College of Pharmacy in Kingston, recommends having berries of all colors, as they are rich in anti-oxidants to prevent aging. Antioxidants can prevent the damage caused by free radicals, molecules that are associated with inflammation and cell damage. Free radicals often cause persistent aging effects on the body and may lead to many chronic diseases, like cancer, heart disease, diabetes, Alzheimer's, arthritis, and osteoporosis. Berries are also rich in vitamin C, the antioxidant that keeps the skin smooth and young by preventing the free radical effect on skin cells.
Leafy vegetables, like spinach, contain an adequate amount of lutein and zeaxanthin, two pigments that protect the eyes from the harmful effects of ultraviolet light, and help to keep the vision sharp. They are also rich in vitamin K, which is important in reducing bone loss and preventing fractures.
The muscle mass in the body starts declining at the rate of 1% every year by the time one reaches the age of 40-years-old. This reduction in muscles reduces the metabolic rate and makes it easy for accumulating pounds. This increases the risk of many diseases, reduces the balance of the body, increases the chances of falling, and reduces the functioning of the immune system.
Experts recommend that having plenty of skinless chicken and turkey breast, lean beef and pork, eggs, beans, and seafood, will help to boost the metabolism and help to feel full after meals. Dairy products are rich in proteins apart from important minerals like calcium, phosphorus and potassium. Having fat-free milk and yogurt and low-fat cheeses help to regulate pressure and keep bones healthy. Moreover, building of bones by calcium is aided by proteins. Robert P. Heaney, MD, professor of medicine at Creighton University in Omaha, points out that the current recommendation, about five ounces a day for a 145-pound woman, is too low.
A study published in the Journal of Peridontology shows that eating at least 1/4 cup of yogurt every day will bring about a 60% lower risk of gum disease, while reducing tooth loss by 50%.
3. Omega-3 fatty acid containing food
Chronic inflammation can be reduced considerably by having fatty acids present in seafood. “Many studies report that omega-3 fatty acids from fish act on those areas of brain which leads to improved mood and attitude among healthy people," says Artemis P. Simopoulos, MD, author of The Omega Diet. Omega-3 fatty acids present in salmon and tuna have the most potent anti-inflammatory effects. Vegetarians can opt for omega-3 fatty acids from plant sources like walnuts and flax seeds.
4. Whole grains
Whole wheat, oats, and brown rice, and the bread, cereal, and other edibles provide whole grains and help to control appetite because of the presence of abundant fiber. These foods are also low in glycemic index, which adds to the significance of the food. These foods provide protection against diabetes, heart disease, stroke, colon cancer, hypertension, and gum disease.
Engaging in physical activity helps to maintain muscle mass, improve metabolic rate, and also the functioning of the heart and lungs. One of the studies has shown that running helps to have a long, independent life. The study results showed that elderly people who ran were able to stave off the age-related problems for almost 16 years when compared to the people who did not run. During the 21 year follow-up of runners in this study, only 15% of them died when compared to 34% of non-runners. Chances of death due to heart disease, stroke, cancer, and neurological conditions were very less in the case of active people. As per the American Heart Association and American College of Sports Medicine guidelines, 30 minutes or more of moderate activity, five days a week, is the best route to healthy living. You should also include strength training twice a week which will help to maintain muscle mass and peps up the metabolism.
6. Red wine and other drinks
Resveratrol, an important component in red wine, is a very good antioxidant and also helps to reduce inflammation considerably. Animal studies report that high amounts of resveratrol helps to prevent cell death in brain and heart, thus helping to increase the life span. But moderation is the key, limiting the drink to a five-ounce glass every day. For those who do not drink wine, coffee seems to be the solution. Coffee is found to reduce the risk of type 2 diabetes, Parkinson’s disease and even heart diseases. Apart from caffeine, coffee contains chlorogenic acid, a highly potent antioxidant. Tea is also beneficial in that it lowers the risk of heart attacks, improves the functioning of immune system and prevents age-related memory loss.
- Antioxidants can prevent the damage caused by free radicals, molecules that are associated with inflammation and cell damage.
- Free radicals often cause persistent aging effects.