BRAZIL NUTS
These potent seeds hail from South American countries like Venezuela, Colombia, and more. They may not be as common as peanuts or walnuts, but there's good reason to seek them out at your local health food store or online: "One ounce of brazil nuts, which is about six to eight nuts, has 777 percent of the daily value for selenium, an antioxidant that plays a critical role in DNA synthesis and helps protect our body from oxidative damage and infection," says Alexandra Miller, a corporate dietitian at Medifast. "Inadequate concentrations of selenium may be associated with age-related declines in brain function," she adds. Selenium concentrations in your body naturally decline with age, so load up.
SESAME SEEDS
"These are high in calcium and rich in other minerals like iron, magnesium, phosphorous, fiber, and more," says Annie Kay, lead nutritionist at Kripalu Center for Yoga & Health. "Bones are made of more than calcium, so an overall mineral-rich diet, along with adequate and appropriate movement are a recipe for healthy bones for life." Try using tahini (which is made from sesame seeds) as a base in vinaigrettes or sprinkling a handful or two into pasta salads for a nice textural element.
MUSHROOMS
"Mushrooms are one of the few foods that naturally contain vitamin D, a vitamin most people don't have enough of," say Lyssie Lakatos and Tammy Lakatos Shames, The Nutrition Twins. Without vitamin D, you can't properly absorb calcium, which will lead to osteoporosis, broken bones and a hunched spine, and nothing ages you more than that."
FORTIFIED PLANT MILKS
Mmmmm...almond milk-banana shakes are just the best. "Fortified plant milks are great for their optimal bone-supportive nutrients," says Julieanna Hever, a plant-based dietitian. "Include a serving or two of hemp, soy, almond, or rice milk fortified with calcium and vitamin D [into your daily diet]. This will provide you with the same quantity of bone-building nutrients as dairy milk without the hormones [that can be found in conventional dairy] and saturated fat." Make sure to look for ones enriched with these nutrients and don't buy sweetened varieties, which can be massive sugar bombs.
DARK CHOCOLATE
Sorry, milk chocolate doesn't count. "Dark chocolate is loaded with flavanols, which are believed to benefit appearance by increasing blood flow to the skin," says nutritionist Mitzi Dulan. "Flavanols also absorb UV radiation, protecting your skin from the damaging effects of the sun." It is high in calories, though, so to avoid weight gain, be sure to eat it in moderate amounts — a square or two as a afternoon treat is all you need.
OLIVES
If you're a fan of this briny fruit (yes, fruit), there's no reason you shouldn't add it to salads, wraps, pasta dishes, and pretty much any other dish. "Olives are an incredible source of polyphenols and other phytonutrients that help protect your DNA and keep you looking and feeling younger," says Dr. Sharon Moalem, a physician and scientist specializing in genetics and aging. But know that olives that come in a can (think: pizza toppings) aren't as nutrient-dense as those which come with their pits; research has shown that the process of removing the pits reduces the amount of phytonutrients present in each olive.
BLUEBERRIES
"Blueberries contain more antioxidants than almost any other fruit," says celebrity nutritionist Lisa DeFazio. These tiny berries pack a mighty punch: "They give you protection against skin-damaging free radicals from sun exposure, stress, and pollution, and they have vitamin C, which helps prevent the wrinkling effects of sun damage."
TUNA
"Omega-3 fatty acids found in tuna help to reduce inflammation," says Rebecca Lewis, the in-house nutritionist for Hello Fresh. Why is the ability to quell bodily inflammation so important? "Stress, lack of sleep, unhealthy eating, and exposures to chemicals in the foods we eat, breathe, and drink all lead to a chronic state of low-grade inflammation," she says. "Essentially, we exhaust our immune system just cleaning up the daily wear and tear on our bodies, so we end up accelerating the aging of our brain."
BELL PEPPERS
They're spectacular in your signature tofu stir-fry, even better when thrown on the grill and charred to perfection, and best when stewed into a savory, spicy stew. But here's a good reason to munch on 'em raw: "Half a cup of raw red bell pepper provides 158 percent of the recommended daily value of vitamin C, which plays a vital role in wound healing, immune function, and protein metabolism," says Miller. "It's also an antioxidant that may help prevent certain types of cancers and cardiovascular disease, as well as slow the progression of age-related macular degeneration."
PINEAPPLES
This tropical fave can help you appear seriously dewy: "Pineapple is rich in a mineral called manganese, which is needed to activate an enzyme called prolidase," says Lisa Hayim, registered dietitian and founder of The Well Necessities and TWN Collection. "Prolidase provides the amino acid proline for the formation of collagen in skin, which plays a role in skin strength and elasticity. And since collagen production starts to decrease as you age, amping up its presence can help ward off wrinkles and fine lines."
POMEGRANATE SEEDS
Besides being wildly addictive as a fro yo — uh, unsweetened Greek yogurt topping —they also add a nice burst of sweetness to salads. "Pomegranate seeds contains compounds that fight damage from free radicals and increase your body's ability to preserve collagen," DeFazio says. Or, try swigging the juice: "A UCLA study showed that older adults with age-related memory complaints who drank eight ounces of pomegranate juice daily showed increased verbal memory performance and functional brain activity in MRI testing after just four weeks," say Lakatos and Lakatos Shames. As per usual, you'll want to look for unsweetened varieties!
YOGURT
"Yogurt is great for keeping your cells young," say Lakatos and Lakatos Shames. "This great source of calcium is fantastic before bed. Skin cells turn over very rapidly and by [allotting yourself a healthy night's] sleep, you give them time to replenish and rebuild." Opt for unsweetened and add fresh fruits and a touch of honey, or go for the savory route and try olive oil (yes, really!) and a sprinkling of sea salt and freshly ground pepper.
MANUKA HONEY
It may sound like an exotic resort in Bali (ah, take us there…), but it's actually a potent substance that's brimming with benefits. "This specific type of honey has been used for years in natural medicine as a remedy for rejuvenating skin and boosting immunity by stimulating cytokine production," says Hayim. "Cytokines fight off pathogens [disease-causing microorganisms] and protect us from infections."
TURMERIC
You could spend your paycheck on fancy tumeric juices, but you're better off stocking the potent spice or the fresh root stocked in your kitchen? "[It helps fight] cell damage and aging (keeping skin and all organs vibrant and in good condition) and chronic disease," say Lakatos and Lakatos Shames. "Its powerful pigment curcumin seems to help prevent telomere (the end caps of our DNA) shortening, which is believed to be a lead cause in aging and degenerative diseases. The shorter the telomere gets, the more likely you are to experience cellular aging and an increased risk for immune dysfunction, heart disease, cancer, Alzheimer's disease, and other degenerative diseases."
SPINACH
This nutritional rockstar is great for fighting aging: "When cooked, half a cup of spinach provides 33 percent of the recommended daily value for folate, while one cup of raw spinach provides about 15 percent," says Miller. "Folate may influence the development of cancer through its role in metabolism. Plus, inadequate folate intake has been associated with both poor cognitive function and higher risk of dementia and Alzheimer's disease."
GREEN TEA
Green tea is great for keeping your body young by maintaining healthy cells, protecting them against damage and decreasing stress: "It's packed with powerful antioxidants called flavonoids that protect against disease and block DNA damage associated with tobacco and other toxic chemicals that cause destruction in the body, aging it," say Latakos and Latakos Shames. "Plus, there's nothing that ages you faster than a stressful lifestyle — green tea contains theanine, an amino acid that helps to keep you calm and focused, and decreases stress." Since being less stressed makes your body less likely to fall victim to illness, think about swapping your next frappuccino for a quick brew.
ALMONDS
Make a snack out of an ounce of dry roasted almonds (about 23 almonds or one handful), which contains 34 percent of the recommended daily value of vitamin E. "This antioxidant plays a role in anti-inflammatory processes and helps build up the immune system," says Miller. And antioxidants protect cells from the damaging effects of free radicals in the body, which may help reduce the risk of certain chronic diseases like Alzheimer's disease."
SAFFRON
This spice is as potent nutritionally as it tastes: " [Saffron] contains the carotenoid phytonutrients crocin and crocetin, which have been shown to have anti-tumor and antioxidant effects," says Moalem. "These compounds can improve the symptoms and the effects of depression, premenstrual syndrome, and even curb excessive snacking behaviors, all factors that prematurely age your DNA." Add some threads to your water when cooking up a pot of rice.
SOY FOODS
"Soy foods are excellent for healthy bones and your cardiovascular system," says Hever. "As women hit menopause and estrogen levels taper down, soy provides phytoestrogens, compounds [found in food that mimic estrogen], which have been shown to reduce bone loss and risk for cardiovascular disease."
LEMON AND LIME JUICE
Fun fact: Almost every other mammal can make vitamin C naturally. Humans lost that oh-so-stellar skill millions of years ago. "Vitamin C plays a critical role in maintaining optimal genetic health. Getting enough vitamin C is not just good for your DNA, it's a crucial way to keep your skin looking brighter and younger," says Moalem. "A research study looking at the health effects of vitamin C intake found that women who consumed greater amounts of vitamin C actually had fewer wrinkles and improved skin texture." To get your fix, Moalem recommends consuming the juice of a lemon or two limes every day.
WATERMELON
Treat yourself to a slice at night to keep your skin young. "Watermelon is packed with lycopene, which helps to protect the skin by acting as a natural sunblock, protecting it from ultraviolet rays that damage and age the skin, create sunspots and make skin look weathered," say Lakatos and Lakatos Shames. "The water content also keeps your skin hydrated and plump," says DeFazio.
SALMON
A serving size of three ounces may be only about the size of a deck of cards, but it's brimming with wholesome goodness: "[This amount of cooked salmon] offers 112 percent of the recommended daily value for vitamin D, a vitamin known for its anti-inflammatory effects," says Miller. "In addition, adequate stores of vitamin D help maintain bone strength and may help prevent osteoporosis in older adults." Salmon is also a solid source of protein, which is important because as you get older, lean muscle mass naturally declines.
CILANTRO
"Green herbs are nutrient dense, and cilantro is particularly supportive for detoxifying your body," says Kay. "Cilantro may also have heavy-metal chelation action, meaning it fights to remove metal accumulation from your body, like from mercury found in tuna." Research shows that the reason it tastes soapy for some is built into your genes (crazy, huh?), but if you like it, try using it to boost flavor in soups and salads in lieu of salt.
COOKED TOMATOES
Did you know tomato paste has loads more lycopene than a raw and juicy vine-ripened delight? "Cooked tomatoes are loaded with lycopene, an antioxidant that protects the skin from damage," says Hayim. "While raw tomatoes still provide the body with lycopene, the cooking process [makes it] easier to be absorbed."
NUTS
Almond and Brazil nuts are great, but truth be told, they're all anti-aging heros. "Aim for one to two ounces of nuts each day to embrace their cholesterol-lowering and anti-inflammatory effects," says Hever. "They're also wonderful sources of health-enhancing phytosterols, protein, fiber, and micronutrients." Walnuts. Cashews. Almonds. Peanuts. Bulk aisle. Go!
CARROTS AND SWEET POTATOES
These two root veggies share some important traits. "They're rich in vitamin A, which helps to restore and regenerate damaged collagen, an essential for the elasticity and regeneration of skin cells," says Hayim. Research also shows that they have impressive cancer-fighting properties.
OATMEAL
Hearty and soothing, oatmeal is delicious without being too rich. And, it's "a comfort food that's rich in carbohydrates that boost your body's feel-good hormone serotonin," say Lakatos and Lakatos Shames. "There's no better way to look and feel young than to feel happy."
BEANS AND LENTILS
"These superfoods are loaded with plant-based essential amino acids to meet all of your protein requirements," says Hever. "As women age, protein needs increase slightly. Beans and lentils are superior sources of protein because they're also loaded with disease-fighting fiber and phytochemicals."
ORANGES
Besides quenching your thirst, oranges help keep your body youthful. "This great source of vitamin C not only helps to boost immunity, keeping your body in better working order, but they help build collagen," say Lakatos and Lakatos Shames. "Collagen makes the skin elastic, supple, and younger-looking."
From: www.msn.com
