The Anti-Aging Diet
It seems we're all trying to find the "magic bullet" that delays the natural aging process. Put an anti-aging label on most any product, and it flies off the shelves.
Yet if you're trying to look your best without going under the knife, a secret ingredient might be right under your nose. Some experts say one answer to aging gracefully can be found in the grocery store -- in fruits, vegetables, green tea, and a host of other healthful foods that are rich in antioxidants and other potentially age-deterring compounds.
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Food for Healthy Aging
For maximum benefits, experts say, you should load up on a variety of healthy foods.
Moores suggests adding these foods and beverages into your eating plan for good health and to reduce the signs of aging:
- Fish. Follow the guidelines of the American Heart Association and eat twice weekly, especially the fatty kind that is rich in omega-3 fatty acids. This is a powerful anti-inflammatory food that offers a multitude of health benefits.
- Fruits and vegetables are powerhouses of antioxidants. Aim for a variety of colorful produce. Enjoy at least 5 servings per day for the maximum benefits.
- Whole grains provide soluble fiber to help lower blood cholesterol levels, and also have phytonutrient content equal to any fruit or vegetable. Strive for at least 3 daily servings.
- Legumes are unsung heroes, packed with nutrients similar to fruits and vegetables and with very few calories. Add them to your diet 3 to 4 times a week.
- Yogurt has all the benefits of dairy foods, plus probiotics that help add healthy bacteria to the intestines. Moores recommends eating a yogurt with active cultures as one of your 3 dairy servings each day.
- Nuts are a great source of B vitamins that are good for your heart and your brain. The healthy fats in nuts benefit the elastin and collagen in skin helping to maintaining skin's structure and keep it resilient. Small portions are advised, as nuts are high in calories.
- Water is essential for hydration of the skin, muscles, circulation, and all organs in the body. Enjoy 3-4 glasses of pure water in addition to other liquids and watery foods.
In addition, Perricone suggests these 10 "super-foods," chosen because of their anti- inflammatory activity:
- Acai fruit (found in health stores)
- Allium vegetables: garlic, onions, leeks, scallions, chives, and shallots
- Green foods, such as wheat grass
- Buckwheat, both seeds and grains
- Beans and lentils
- Hot peppers
- Nuts and seeds
- Yogurt and kefir