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 is integral in
cellular renewal and collagen formation.
A 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 nearly equal the 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 to 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 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 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 helps 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 the ageing
process. Poultry is high in zinc and
selenium, two minerals that balance
hormones and promote collagen
production. It also defends against free
radical damage, which harms cells and
accelerates ageing. 

Berries
Berries of all types are super-rich
in antioxidants. Darker berries,
especially those that are black or
blue, tend to provide the best anti-
ageing benefit, as they have the
highest concentration of antioxidants.
Berries can help improve memory,
reduce inflammation, slow and
reverse neurological degeneration,
and their high vitamin C content
helps repair damage to body tissue
such as your skin.
Green tea
Switching from coffee or regular tea to
green tea is a simple way to slow down
the ageing process. Drinking six to
ten small cups of green tea a day adds
health-promoting catechins, which
reduce inflammation and cholesterol,
thereby lowering the risk of diabetes
and stroke, and staving off dementia.
An added bonus is that green tea
slightly increases your metabolic rate,
helping you burn up to an extra 80
calories per day. 

December 2012
51