rich in lutein and zeoxanthin –
carotenoids that have been shown
to reduce cancer risk. Spinach also
contains folate, which is needed for
cell reproduction and cellular repair.
Sweet potatoes/yams
These are usually deep orange
in colour and, as complex
carbohydrates, are high in beta
carotene, manganese, vitamin B6 and
vitamin C. They are also powerful
antioxidants that help to heal
inflammation
in the body.
Sweet
potatoes
contain the
mineral copper, which facilitates
collagen production, which helping
to ward off loose, thin skin. (Carrots
are also high in beta-carotene. To
ensure optimal nutrient intake, cook
or steam carrots whole and cut them
up afterwards. This helps retain more
nutrients and gives them a sweeter
taste.)
Beans and legumes
Vegetarians and meat-lovers alike
can keep their bodies in tip-top
shape with protein-packed beans
and legumes. They are low in fat
and sodium and high in complex
carbohydrates and
fibre. They offer
some essential fatty
acids, including
omega-3, and
are an excellent
source of protein. A cup of soybeans
packs protein comparable to a four-
ounce serving of chicken or steak.
Throw them onto salads, stir into
hearty soups or whip up some tasty,
homemade hummus.
Chicken
When you
serve this
staple, you’re
holding up a
stop sign to
is integral in cellular renewal and
collagen formation. An October 2007
study found that people who ate foods
rich in vitamin C had fewer wrinkles
and less age-related dry skin than
those whose diets contained only
small amounts of the vitamin. Add
one to your morning breakfast menu.
Fish
Omega-3s can help prevent
cancer and act as powerful anti-
inflammatories. Fish ranks amongst
the foods highest in omega-3s, and
good options
include herring,
salmon,
halibut and
anchovies. An added benefit is that
those who eat diets high in omega-3-
rich foods experience fewer chronic
skin conditions such as psoriasis and
rosacea. It is recommended that you
have two servings a week of fatty fish.
Flaxseeds and flaxseed oil
Vegetarians and those who don’t
like fish or seafood might prefer to
try flaxseed oil. It has a near equal
amount of omega-3s to fatty fish. Add
a tablespoon or two to smoothies, or
sprinkle ground flaxseeds into cereal,
porridge, vegetables or homemade
baked goods.
Other non-
fish omega-3s
can be found
in walnuts,
pumpkin seeds, avocadoes and
legumes.
Spinach
Not only did spinach
make Popeye strong,
it would also have
strengthened his
immunity from
disease. Dark-coloured
fruits and vegetables,
including spinach, are the best way
to get vitamin A into our bodies,
and help to keep the digestive system
running efficiently. Spinach is also
fatty acids reduce inflammation
throughout the body and are found in
fatty fish, walnuts, flax seed, soy and
nuts and seeds.
Vegetarian diets are known
to slow down the ageing process.
Vegetarians tend to consume less
saturated fat and cholesterol, and eat
more fibre, antioxidant-rich fruits and
vegetables, and omega-3 fats, while
consuming fewer calories than other
eating patterns. Vegetarians also
tend to weigh less than meat-eaters
and have lower cancer rates and a
lower risk of death from certain heart
diseases. While you don’t need to
switch to a vegetarian diet exclusively,
it is recommended that vegetables
should make up half of your plate
Whether you choose to change
your eating lifestyle is up to you.
But, by incorporating the following
healthy foods into your diet, you
can help fight the ageing process
naturally:
Broccoli
A half-cup serving of broccoli
contains more than two-thirds of
your recommended daily intake
of vitamin C,
a powerful
antioxidant that
helps protect the
immune system
and block free
radicals. This
phytochemical powerhouse, along
with other cruciferous vegetables such
as cabbage, kale, Brussels sprouts
and cauliflower, produce protective
enzymes called sulforaphane, which
are thought to be protective against
cancers of the mouth, stomach,
oesophagus and bowel.
Oranges
Besides being the most frequently
advertised way to
obtain your vitamin
C, this juicy fruit is
full of skin-firming
collagen. Vitamin C
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