Ageing - it’s a fate that we are all destined to. Growing older, especially gaining an insight into what was previously inconceivable represents one of the finest stages in anyone’s life.
On the other hand, premature aging, triggered by bad diet choices, lack of exercise and poor lifestyle habits (like smoking) on the contrary, is nothing to embrace.
Free radicals (AKA the bad guys) are unstable molecules which promote early aging along with fatal diseases such as cancer. Luckily, we have heroes in the form of antioxidants which fight off damage caused by free radicals.
Here’s a bunch of food loaded with antioxidants and other substances which prevent the development of early aging.
Colorful Fruits and Vegetables
The U.S Department of Agriculture (USDA) and Department of Health and Human Services (HHS) instruct Americans to fill half their plate with veggies and fruits. And why shouldn’t they? Vegetables and Fruits are low in calories, high in nutrients, and filling.
All vegetables and fruits are great sources of antioxidants which help prolong the process of ageing and increase longevity. Be particularly mindful to eat leafy greens (such as Broccoli and Kale), blood red tomatoes and carrots. Try to get your hands on fresh berries, oranges and apricots. Just make sure to eat what is in season.
More Good News: The Harvard School of Public Health eloquently states: “Eat your fruits and vegetables” is one of the tried and tested recommendations for a healthy diet.” A vegetable and fruit heavy diet can prevent several kinds of cancer, heart disease and stroke, regulate blood pressure levels and guard against cataract and macular degeneration - the two primary causes of vision loss.
According to the Harvard School of Public Health, “Fish is a very important part of a healthy diet”.
It is a rich source of rare unsaturated fats called omega-3 fats which are essential for optimal brain health and help improve your mood apart from treating depression.
More Good News: Strong evidence suggests that a fish-rich diet is one of the best ways to safeguard your heart health and blood vessels. An examination of 20 studies with hundreds of thousands of participants signified that eating approximately one to two three-ounce servings of fatty fish a week reduces the risk of dying from heart disease by an impressive 36 percent.
Protein is an essential macronutrient (needed in large amounts) by every cell in the body. Protein is required to build and repair tissues and is also an important element needed to build muscles, blood and skin. A 2005 Study by John Hopkins also indicated that a protein heavy diet may provide heart benefits.
Health Experts recommend eating turkey breast, skinless chicken, lean beef, eggs, beans, and seafood and low fat dairy.
More Good News: Protein has long been celebrated as weight loss friendly. But, that’s not all. Health essential minerals like calcium, phosphorus, and potassium found in fat-free milk and yogurt as well as low-fat cheeses help keep blood pressure levels under control and bones strong. A Japanese study published in the Journal of Periodontology reported lower tooth loss in people who ate yogurt, though this is most likely to do with probiotics found exclusively in yogurt.
A 2008 review of health-friendly whole grains such as whole wheat, oats, and brown rice and sub products made using these, found that a meal plan loaded with whole grains keeps you slim primarily because they keep your metabolism sustained and regulated.
Further, data extracted from the Iowa Women's Health Study, which tracked more than 27,000 post-menopausal women over a 17-year period, found that those who ate just 4-7 servings of whole grains per week were 31% less likely to die during those 17 years compared to females who rarely or never ate any. That's with less than one serving a day!
More Good News: Much research has established whole grain’s role in protection against diabetes, heart disease, stroke, colon cancer, high blood pressure, and gum disease. These benefits are tied to the array of vitamins, minerals, plant chemicals, and again, fiber that work together to promote health. (That's why refined grains, which filter out these nutrients during manufacturing, and add some back later in the process, don't offer the same advantages.)
Research reveals olive oil has a high concentrate of antioxidants known as polyphenols which may be particularly in preventing the development of age-related diseases.
More Good News: Forty years ago, the Seven Countries Study found that the monounsaturated fats presence in olive oil contributed to the low instance of heart disease and cancer on the Greek island of Crete.