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Eat to cheat your age Last updated at 17:30pm on 29th January 2007
Prevent wrinkles with vitamin C packed Avocado
With an ever increasing life expectancy isn't it essential you hold on to your youth? Here's our indispensable guide to the top 30 everyday foods that will keep you looking and feeling younger:
We’re living longer today than ever before but who wants to look their age? Fortunately science is proving that the food we eat can put the brakes on the ageing process, both on the inside and on the outside. Investing in a healthy diet now can help reduce the likelihood of suffering from ailments such as deteriorating eyesight, arthritis and heart disease, as well as fatigue, wrinkles and lacklustre skin.
Many of the visible effects of ageing, such as wrinkles, and also those that we can’t see, such as deterioration of the heart and eyes, are caused by free radicals – highly reactive molecules that damage cell walls and the genetic material within cells. Free radicals are hard to avoid as they’re produced naturally in the course of everyday life – factors such as smoking, pollution and overexposure to sunlight can accelerate their production.
However, eating lots of antioxidant-rich fruits and vegetables can be a powerful defence against them and the damage they cause. Other foods like vitamin-C-rich citrus fruit can help to boost the immune system, promote healthy skin and reduce the risk of eye disease.
Green leafy vegetables, orange sweet potatoes, apricots and pumpkin, are rich in beta-carotene, which can help maintain good eyesight, as well as protect against heart disease. Fish, nuts and seeds are rich in essential fatty acids which help keep the brain active, the mind agile and the nervous system healthy, but also preserve the elasticity of the skin and keep hair glossy and healthy.
Ageing is inevitable, but ageing gracefully is an art that anyone can master with a little help from the right foods.
Banana Bananas are high in potassium, which keeps high blood pressure in check and reduces the risk of heart disease. And, in conjunction with sodium help maintain the fluid and electrolyte balance in body cells, thus maintaining healthy nerve and muscle function. They also contain tryptophan, which the body converts to serotonin to aid peaceful sleep.
PineapplePineapple’s main benefits come from bromelain, an effective anti-inflammatory, making it exceptionally good for joint problems. Rich in vitamin C, pineapple supports the immune system and defends against free radicals, which can cause premature ageing. An excellent source of manganese, important for antioxidant defences and energy production.
StrawberryAn excellent source of vitamin C, which is essential for the manufacture of collagen - a protein that helps to maintain the structure of the skin. Vitamin C also plays an important role in healing wounds and can ward off gingivitis, the gum disease that affects three out of four adults. Also contain ellagic acid, a phytochemical with powerful anti-carcinogenic properties.
RhubarbFull of fibre, rhubarb acts as a natural laxative, keeping the digestive system in good working order and helping to lower cholesterol and prevent heart disease. Rhubarb is also high in calcium for the bones, and potassium to keep blood pressure in check and protect the heart. It is also extremely high in water, which helps to keep the body well hydrated.
AvocadoLoaded with vitamins C and E, avocados are excellent for keeping skin soft, supple and healthy, and for maintaining glossy hair. High in omega-3 fatty acids, they help prevent wrinkles, enhance brain power and treat arthritic pain. They contain the antioxidant lutein, which has been shown to protect against eye problems and cardiovascular disease.
BeetrootContaining the powerful antioxidant betacyanin, which gives beetroot its deep red hue, this vegetable purifies the blood and has anti-carcinogenic properties. Research shows it boosts the body’s natural defences in the liver, regenerating immune cells. Also contains silica, vital for healthy skin, hair, fingernails, ligaments, tendons and bones
CucumberUsed topically, cucumber helps to maintain a youthful appearance, thanks to its hydrating and anti-inflammatory properties. When ingested, the high water and balanced mineral content makes it one of the best diuretics. Cucumbers are a rich source of silica, a mineral needed for healthy skin, bone and connective tissue.
Tomato Rich in lycopene which neutralises free radicals before they can cause damage, therefore staving off everything from wrinkles to heart attacks. Studies indicate that lycopene could have twice the anti-carcinogenic punch of beta-carotene. They also contain a little iron, which prevents anaemia and fatigue.
WatercressWatercress is rich in vitamin C, thus aiding the regeneration of skin cells, keeping the liver healthy and defences strong. It also contains phenethyl isothiocyanate, a chemical that helps the liver to detoxify and is said to neutralise carcinogenic cells. A useful source of iodine - essential for the proper functioning of the thyroid, and vitamin B6 to prevent memory loss.
Radish Radishes are rich in sulphur, essential for youthful, healthy skin, hair and nails, and also has anti-carcinogenic properties. Assisting the body in ridding itself of toxins, radishes help to treat gall bladder and liver problems, which might cause premature ageing.
MushroomMushrooms have more protein than most vegetables, as well as vitamin E and selenium which help maintain healthy skin and hair, and protect against heart disease. They also boost immunity and have anticarcinogenic properties. Shiitake mushrooms specifically boost immunity, the reishi variety combat high blood pressure and asthma, and maitake treat blood pressure and liver disease.
AsparagusA fantastic source of folic acid, said to prevent damage to the arteries that supply blood to the heart and the brain. Folic acid has also demonstrated anticarcinogenic properties. Asparagus contains asparagine, which, along with its high potassium and low sodium content, makes it an excellent diuretic and cleanser.
Carrot Beta-carotene, which the body converts into vitamin A, is especially important for eye health. It’s also of great benefit to the skin, and the immune and digestive systems. Carrots are also loaded with fibre and water, which cleanse the liver, boost detoxification and plump out the skin to stave off wrinkles.
Brazil nut Brazil nuts are about 70 per cent fat. Half of this is oleic acid, the building block for the omega-9 fatty acids that are excellent for the skin and have anti-inflammatory properties. The rest is made up of omega-6 and omega-3 essential fatty acids, which promote healthy skin, glossy hair and a good memory.
Peanut Peanuts provide the most protein of all nuts, they are high in monounsaturated fats, which reduce cholesterol levels and protect against clogged arteries and heart disease. They are also high in vitamin E, which maintains wrinkle-free skin and glossy hair. Because of their low glycaemic index score, the nuts also help to prevent adult-onset diabetes.
Lentil Whether red, green or brown, lentils are a great source of protein, which we need to keep our skin, hair, teeth and nails strong and healthy. Lentils also contain high levels of B vitamins, particularly B3, which protects against poor memory, and B12, which helps to prevent everything from arthritis to tinnitus.
ChickpeaChickpeas are a good source of protein, vital for the healthy repair of cells. Their high vitamin E content boosts the immune system, protects the heart and promotes healthy skin and hair. They also contain zinc, which enhances immunity and rejuvenates the thymus gland. A useful source of isoflavones, which mimic oestrogen and have anti-carcenogenic properties.
Kidney beanAn excellent source of protein, which helps to keep energy levels steady as well as maintaining cells, they are also rich in folic acid, good for healing wounds, and preventing heart disease. Kidney beans are full of fibre, vital for keeping cholesterol levels down and aiding digestion. They are also a valuable source of iron, helping to prevent anaemia.
SardineA rich source of omega-3 fatty acids, essential for keeping skin looking young and radiant and also thought to help make the blood less liable to clot and so reduce the risk of heart disease. Sardines also provide selenium, a powerful antioxidant that helps to prevent wrinkles and heart disease. Selenium is anticarcinogenic and neutralizes toxic metals in the body.
Oysters Oysters contain vitamins B3 and B12, useful to prevent memory problems. They are a valuable source of zinc, which helps to build resistance to disease, maintain youthful skin and prevent hair loss. Oysters also contain vitamin E, which is also good for the skin and for preventing heart disease, as well as conditions such as arthritis.
Lamb High in protein, necessary for the repair of ageing cells, lamb is also a rich source of B-vitamins, including vitamin B12, which is vital for a healthy heart. The meat is also high in easily absorbed iron, which is fundamental for preventing anaemia. Selenium protects the eyes from disease and the heart from muscle damage, while sulphur is good for strong hair and nails.
ChickenA good source of protein, contributing to the growth and repair of the body’s cells, also rich in selenium, which helps to prevent wrinkles and keep hair glossy. Chicken also contains iron and zinc to boost energy levels and immunity - there is twice as much in the dark meat as in the breast. The breast is particularly high in vitamin B6, which protects the heart.
EggsProtein- rich, eggs contain all eight essential amino acids, thus helping to make up the building blocks for the entire body benefiting everything from skin to hair, and bones to muscles. Owing to their high lecithin content, eggs are an important brain food, contributing not only to memory and concentration, but also to a healthy emotional state.
ParsleyThe richest herbal source of the mineral potassium, which stimulates the kidneys to eliminate waste matter and reduces high blood pressure - the number one cause of heart attacks. Parsley has anti-inflammatory properties, thus protecting against arthritis. It’s also an excellent source of vitamin A for the eyes, and magnesium and calcium to protect the bones and the nervous system.
Ginger Ginger protects the digestive system against premature ageing, thus aiding the general absorption of nutrients. The root helps to regulate blood sugar, both by stimulating pancreas cells and by lowering cholesterol levels. Because ginger is such an effective anti-inflammatory, it is among the most respected herbs for the treatment of joint problems such as arthritis.
Cider vinegar The malic acid content of apple cider vinegar helps to dissolve calcium deposits in the body and eases arthritis. It also helps to balance the body’s acid-alkaline pH levels and oxygenates the blood, thus aiding digestion and boosting the immune system. Enzyme-rich, cider vinegar contains the perfect balance of 19 minerals.
Honey Honey is 79 per cent sugar. The rest comprises water and small amounts of vitamins, including vitamin B6, which is good for the brain. Used topically, honey is a humectant, attracting and retaining water, which keeps the skin soft and supple.
Olive oilOlive oil contains vitamin E, which helps to keep skin wrinkle-free and hair glossy. It is also rich in monounsaturated fat, which is believed to have anti-carcinogenic properties, and help to lower high blood pressure and prevent diabetes. A rich source of polyphenols, known to have anti-inflammatory and anticoagulant actions, and thought to help stave off conditions such as osteoporosis and arthritis.
GrapesFull of powerful antioxidants, including astringent tannins, flavones and anthocyanins, grapes help to prevent 'bad' LDL cholesterol from oxidizing and blood from clotting, and so protect the heart and the circulatory system. High in both water and fibre, grapes are also a great aid for detoxifying the gut and the liver.
Lemon The high level of vitamin C in lemons means they are vital for healthy skin and gums. Also a good source of bioflavonoids, such as quercetin, which boost the effects of vitamin C, and are particularly important for the health of blood vessels and to prevent varicose veins. Like other citrus fruits, they contain terpenes, which are anti-carcinogenic.
Extracted from THE TOP 100 FOODS FOR A YOUNGER YOU by Sarah Merson, published by Duncan Baird at £4.99. To order a copy (p&p free), call 0870 161 0870.
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