Anti Aging Diet

When we see a friend who looks 25 though she is well over 40 years of age, we assume that her good genes make her age-immune. But anti aging experts do not seem to think so. As an expert in anti-aging and regenerative medicine at the Williams Center of Excellence in New York says, 'Even your skin will stay younger looking if you eat right'.

Slowing down the aging process boils down essentially to our diet, the food that we eat. The foods you eat make a huge difference to how your body responds as you get older. Sure, consuming the right things can fend off ills like cancer and heart disease, but that's just the beginning. What you eat shapes all aspects of aging, including your strength and stamina, how quickly you finish that Sudoku puzzle, and the number of lines you see when you look in the mirror.

Eating foods such as fruits, vegetables, fish, nuts and wholegrains not only protect from chronic conditions such as diabetes and heart disease, but also preserve aging. The signs of aging are prominently felt when wrinkles are formed. If half your plate is filled with fruits and vegetables, at least five to nine servings a days, then such wrinkles are not going to make an appearance anytime soon.

For instance, the antioxidants in colorful vegetables and fruits such as leafy greens and deep red tomatoes, blueberries and carrots work by stopping unstable molecules from damaging healthy cells. Such food also helps preserve memory and protect against disease such as Alzheimer's. Hence, the right foods help not only to keep healthy, but also to look and feel young and slow down the aging process.

Anti aging foods

• Whole grains are rich in fiber. These include oats, quinoa, barley, wheat and brown rice. Whole grains keep blood vessels in peak condition. Have at least three servings of whole grains a day.
  
  
• Fish contains Omega-3 fatty acids which offer several anti aging benefits. This protects your heart, reduces risk of stroke and also risk of Alzheimer's disease. Two servings of essentially fatty acid fish such as salmon, trout or tuna a week should be ideal. For those who do not eat fish, try fish oil supplements, after consulting a doctor.
  
  
• Many actors in Hollywood eat plenty of oily fish because the essential fats found in them provide skin-loving antioxidants and mop up the free radicals which can cause wrinkles and prematurely aged skin. The high protein in oily fish can help keep skin firm and body slim as well.
  
  
• Nuts contain fatty acids and snacking on nuts reduces the risk of high blood pressure. They also reduce high cholesterol by about 20%. About five almonds a day should do wonders for your skin!
  
  
• Beans and lentils have loads of plant-based proteins. These are inexpensive and can be added to soups, casseroles and side dishes.
  
  
• Dairy contains calcium and fortified vitamin D which are crucial for strong bones. Osteoporosis is prevented to some extent. Three cups of low fat milk, yogurt and other dairy products a day ensures strong bones for life. Cholesterol level can be kept under check if you use low fat milk.
  
  
• Soya milk helps speed up the production of collagen, the building bricks of skin. Collagen breaks down as one ages and so wrinkles form. By keeping collagen levels high, you can stay younger looking for longer.

Foods to be avoided

High fat meat and high fat dairy and bakery treats can clog your arteries and lead to heart problems. Consequently, they hasten the aging process. Hence, go easy on them.

Adding too much salt can raise your blood pressure. Limit intake of sodium to 2400 milligrams; or one teaspoon of table salt throughout the day. Those with high blood pressure should consume even less; say about 1500 mg a day. Check labels for the sodium content in canned, frozen and boxed foods.

Eating too much sugar can cause blood sugar levels to ride up and down as on a roller coaster. Excess calories can make you insulin resistant and this can lead to type II diabetes. The less sugar you consume, the healthier you will be.

Top age defying food and recipes

Spinach: For osteoporosis, calcium gets all the praise, but there is yet another key player, vitamin K, which can improve bone density and lower the risk of hip fracture. Spinach is a leafy green source for vitamin K and one cup of spinach supplies more than one and a half times the daily requirements. As a number one source of zeaxanthina and lutein, the nutrients that make up the retina, spinach protects eyes from muscular degeneration and blindness.

• Top spinach with strawberries for a quick salad. These are rich in polyphenols, which can get the conversation flowing again by promoting signals between cells, and encouraging them to communicate and enhancing memory as age advances. Whisk together 2 tablespoons of extra virgin olive oil and 1 tablespoon of balsamic vinegar and 1 tablespoon of red wine vinegar. Drizzle over 4 cups of raw baby spinach and 2 cups of sliced strawberries. Toss and top with 2 tablespoons of crumbled cheese.
  
  
• Other spinach ideas: Add shredded spinach leaves to canned vegetable or lentil soup. Fold thawed, frozen spinach stuff into pasta shells and bake.

Age defying Curry powder: This helps to maintain mental muscle as curry is packed with turmeric that is rich is antioxidant Curcumin. Researches in the US believes that Curcumin wards off Alzheimer's and prevents the growth of amyloid plaques and sticky proteins that are toxic to brain cells. Curry prevents assaults to the brain which can impair memory and thinking.

• Add 2 cups of water to a pan and bring to a boil. Add a teaspoon of curry powder and ¼ cup of golden raisins. Stir in a cup instant brown rice and cook. Top with 2 tablespoons toasted pine nuts.
  
  
• Other curry ideas: Sprinkle curry powder to a white meat chicken fry and sauté a bit of oil with fresh broccoli.
  
  
• A pinch of curry powder can be added to low fat mayonnaise for a spicy sandwich spread.

Tomatoes: These help protect your skin according to German researchers. A daily shot of tomato paste with olive oil or just plain oil can result in less sunburn. Lycopene, the magic ingredient in tomatoes protects skin from the oxidation that results from sun damage and leads to wrinkles. Recipe for speedy Gazpacho:

• In a food processor, chop 1 clove garlic, 1 cored seeded and chopped yellow bell pepper, ½ peeled and seeded cucumber. Add one 16 ounce can diced tomatoes, and stir in 2 cups low sodium vegetable juice. 1 tablespoon olive oil and another juice of ½ lemon. Season with Tabasco sauce.
  
  

• Other tomato ideas: For a salad, toss tomatoes, olive oil and balsamic vinegar.

  
  
  
• Sprinkle salt and pepper and cheese with halve tomatoes and broil and serve as a side dish.

Almonds: When research was conducted on the impact of vitamins and minerals on speed, coordination and balance in people over age 65, the one vitamin that made a difference was vitamin E. And almonds are packed with vitamin E, and a small dose delivers nutrients enough to keep you agile and graceful as age advances.

• Spread almond butter on a whole wheat muffin and top with sliced bananas and a drizzle of honey.
  
  
• Sprinkle slivered almonds onto yogurt.

Age defying chocolate: Dark chocolates can satisfy your intense craving and also lower blood pressure. A quarter of an ounce of dark chocolate can bring down high blood pressure as it is rich in flavonols, a potent plant chemicals that encourages blood vessels to relax and keep them youthful and pliable

Recipe for chocolate peanuts

• Break a graham cracker board in half and then spread one of the squares with a teaspoon smooth peanut butter. Top with 1 miniature dark chocolate bar and 10 mini marshmallows. Cover with the remaining graham cracker and microwave the sandwich just until chocolate and marshmallows are melted.
  
  
• More chocolate ideas: Unsweetened cocoa powder can be stirred in your morning coffee.
  
  
• Sprinkle mini chocolate chips into whole grain pancake batter.

Porridge oats can make you look younger. Studies reveal that it contains high levels of a mineral called silicic acid which can pump up the cells in skin and create a youthful bounce. It also slows down fine lines and wrinkles. Top a bowl of porridge with berries.

Bread is another skin savior; opt for the multi grain bread instead of the white. It contains selenium which fights the aging process by preserving the elasticity in your skin.

Above all, the biggest anti-ager is water. Drink plenty of water not only to gain energy, prevent dehydration but also to prevent skin from drying out. Nothing like a glass of water for those who want to lose a few pounds and look and feel younger too - it is an elixir of life that can turn back the clock.