The top 10 anti-aging Superfoods
Rejuvenate your diet with these healthy choices
By Dr. Joey Shulman DC, RNCP
From skin care to workouts, many of us will do whatever it takes to look and feel our best at any age.
Research shows that certain foods can help to dramatically reduce free radical damage (cellular damage) and slow the aging process. These "superfoods" pack a powerful nutritional punch and have a high anti-oxidant capacity.
In general, superfoods are whole foods that have not been refined, processed or preserved. Here are the top 10 anti-aging superfoods that can boost your health and reduce the impacts of aging.
1. Nuts
Almonds, walnuts, cashews and pecans are great on their own or as tasty additions to salads, yogurt and stir-fry recipes. Walnuts are especially high in desirable omega 3 fats. In fact, ¼ cup of walnuts contains just 163 calories and 2.3 grams of omega 3 fats – that's 91 per cent of your daily recommended intake for omega 3 fat. Walnuts are also rich in monounsaturated fat, which improves cardiovascular health. In general, 10-15 raw unsalted nuts each day will provide you with the health benefits without going overboard on fat and calories.
2. Berries
From the acai berry to blueberries, blackberries, raspberries and strawberries – all berries contain very powerful plant nutrients called flavonoids that have been shown to have anti-cancer and anti-aging effects.
3. Green vegetables
Green veggies offer an abundant amount of phytochemicals – plant chemicals that protect against a variety of disease processes. Plus, broccoli, spinach and kale are all nutritional superstars that are loaded with fibre, calcium and vitamin E.
4. Green tea
Green tea contains high concentrations of catechin polyphenols. These compounds work in your body with other chemicals to heighten levels of fat oxidation and thermogenesis (a state created in the body by burning fat as fuel). Aim for three cups a day if you're trying to lose weight. Green tea has also been shown to be a preventative against cancer, heart disease and high cholesterol.
5. Garlic
Garlic’s health benefits have been recognized for centuries. Garlic is also useful for decreasing blood pressure and cholesterol, removing heavy metals from the body, preventing cancer and acting as an antifungal and antiviral agent. Garlic contains vitamins A, B and C, selenium, iodine, potassium, iron, calcium, zinc and magnesium.
6. Wild salmon
Salmon is an excellent source of highly digestible, high quality protein that can help fill you up and keep you slim! In addition, this delicious fish is rich in anti-aging nutrients such as vitamins D and E. Salmon is also a great source of omega 3 fatty acids. In addition to being an anti-inflammatory and integral for heart health, omega 3 fats can also improve the look and feel of skin and reduce fine lines.
7. Plain yogurt
Low in calories, rich in protein and filled with friendly bacteria that promote digestive health, plain yogurt is a great addition to your dietary regime. Plain yogurt is also an excellent source of calcium, phosphorus, riboflavin and vitamin B12. Avoid yogurt that's sweetened with artificial sugars or that is high in sugar.
8. Whole grains
Research shows that whole grains offer an optimal source of fibre. They're also a powerful way to reduce cardiovascular risk and a great tool to help you trim your waistline as you age. Opt for breads or pastas that are 100 per cent whole grain. Pre-biotic and sprouted grain breads are also widely available and offer numerous health benefits.
9. Water
The body thrives on proper hydration. Without proper water consumption, digestive capacity becomes compromised, lethargy can set in, mobility can suffer and an overall sense of "being unwell" can set in. In order to preserve your skin tone and to optimize digestion at any age, it is critical to drink a minimum of 1.5 litres of water each day.
10. Honey
Honey contains vitamins B6, C, thiamine, niacin and calcium and is rich in anti-oxidants. Preliminary research also indicates that honey can help combat memory decline and anxiety.
Turn back the clock the natural way by using the simple steps and you will soon look and feel your very best!