Antioxidants, or substances that prevent the body from oxidizing cellular components, are essential for aging gracefully. Studies have linked free radical damage to cancer, vision loss, and a variety of chronic diseases. In fact, people with low antioxidant intake were at greater risk for developing these diseases. This has led to a proliferation of clinical trials testing individual antioxidants in supplement form. These include vitamin E and beta-carotene.
While some people find them difficult to eat, artichokes are among the healthiest vegetables you can eat. These green leaves are available year-round, though the peak season is during March, April, and May. To enjoy these benefits, you must remove the spikes and sharp leaf tips to enjoy the tender center. Once you’ve removed the spikes, you can chop the artichoke into pieces.
To prepare artichokes, you should first clean them under cold water. Remove the stem and top leaves, and pull the petals apart. Next, place them on a cutting board, drizzle with avocado oil, and sprinkle with kosher salt. Once they are trimmed and ready, you can steam, boil, or bake them for about one hour. Once done, you can enjoy this delicious vegetable!
In addition to providing many of the essential nutrients that you need for healthy aging, broccoli is also rich in several essential minerals and vitamins. Broccoli is a great source of vitamin C, lutein, selenium, zinc, and phosphorus. It also has plenty of folate, an essential nutrient that prevents constipation. Broccoli is also rich in iron, which helps your body create healthy red blood cells.
Some of the nutrients in broccoli may also help keep bones strong. It contains zinc, potassium, magnesium, and phosphorus. Those nutrients support healthy nervous tissue and brain function, and can reduce the effects of aging. Broccoli also contains lutein and zeaxanthin, two essential nutrients that can protect the retina and increase visual acuity. These two nutrients work together to promote strong, healthy bones.
Pecans are a great snack choice due to their high antioxidant content. The high level of antioxidants may protect the nervous system and delay the onset of degenerative diseases. It is also said to prevent the onset of Alzheimer’s disease and Parkinson’s disease. This is because antioxidants help fight free radicals. However, pecans have more benefits than just anti-aging properties.
The high content of gamma-tocopherol in pecans has been associated with a reduced risk of cardiovascular disease. In fact, one study from Loma Linda University revealed that people who ate at least two servings of pecans a day reduced their risk of heart disease by 33 percent. The study also indicated that pecans are an excellent source of healthy fats, which improves skin health.
Research has shown that berries contain powerful anti-aging benefits, including vitamin C and phenols. Antioxidants are compounds in food that neutralize free radicals and combat cell damage. In addition to anti-aging benefits, antioxidants are also essential for healthy aging. Antioxidants are naturally produced by the body and are present in foods that we eat on a daily basis. By increasing our intake of these compounds, we can improve our health and prevent diseases associated with aging.
When choosing a berry ingredient, consider your preferred berry. There are many varieties of berries to choose from, and each one can provide specific targeted health benefits. To achieve the maximum health benefits from berry extracts, select concentrated extracts formulated to target specific health benefits. These are more effective than basic concentrates or dried powders. When choosing a berry ingredient, it’s important to do due diligence on the brand and manufacturer.
Extra virgin olive oil
Studies show that eating a diet rich in extra virgin olive oil may help you slow down the aging process and fight off harmful free radicals. Free radicals cause cellular damage and can lead to fine lines and wrinkles. Antioxidants help prevent these signs of aging by deflecting free radicals and inhibiting the formation of reactive oxygen species. Antioxidants are a key part of our diet and our bodies naturally produce them. These compounds are found in fat-soluble compounds, including olive oil. Specifically, olive oil contains 2 milligrams of Vitamin E – 10% of the daily recommended amount of Vitamin E for healthy aging.
In addition to its beneficial effects on aging, extra virgin olive oil contains over 30 types of phenolic compounds, which are powerful antioxidants. These compounds prevent the formation of free radicals that cause cell damage and contribute to disease and aging. Plus, olive oil contains approximately 73% monounsaturated fat, which is good for your heart. Studies show that eating a Mediterranean-style diet is associated with favourable changes in markers of chronic inflammation, cholesterol, and cardiovascular disease.
In addition to their nutrient content, beets are also an excellent source of Folate, a dietary component with several beneficial effects. Folate contributes to a healthy nervous system, synthesis of red blood cells, and DNA and RNA. Pregnant women should consume beet greens and roots in their diet, as the roots are especially rich in Folate. Moreover, beets are rich in antioxidants and Folate, which plays an important role in preventing oxidative stress, which is an important component of aging.
Despite its high content of nutrients, beets can turn your urine or stool pink, which may not be pleasant. But this is a harmless effect of beet consumption, as the red color is harmless and will go away within a day. Furthermore, beets are grown in cool climates, which means they are harvested at their youngest. Baby beets are harvested in winter.
Tomatoes are a great source of vitamin C and lycopene, which both help fight free radicals, which can damage cells. Studies have also linked the intake of tomatoes with the prevention of prostate cancer. Lycopene is a polyphenol found in tomatoes and is the source of their characteristic red color. According to the USDA, tomato products contain about 80 percent of the dietary requirement of lycopene.
Carotenoids are fat-soluble pigments found in plants. Some are provitamin A (b-carotene), while others are not (like lutein and lycopene). All carotenoids contribute to the photosynthetic machinery of plants. Tomatoes contain approximately 40 different types of carotenoids. However, the amount of each type of carotenoid in a tomato varies greatly from one variety to another.
A tablespoon of flaxseeds contains approximately two grams of fiber, five grams of plant protein, and ten to twenty percent of the daily recommended allowance of many nutrients, including phosphorus, manganese, and zinc. Magnesium improves mood, phosphorus helps build bone and skin, copper is needed for energy production and thiamin is an important nutrient for the nervous system.
You can consume flaxseeds whole or grind them in a coffee grinder to create a powder. The flaxseed oils are easily broken down by light and air, so store them in a dark, cool place. To maximize freshness, buy sprouted flaxseed, which contains more nutrients and is easier to digest. Ground flaxseeds can also be baked and added to smoothies and energy balls. If you don’t have time to grind flaxseed, freeze it to preserve their nutrients.
The compounds in cocoa, called flavonoids, are known to have numerous health benefits. These compounds have anti-inflammatory, antiplatelet, and immunoregulatory properties. Research has also shown that flavonoids have beneficial effects on vascular endothelium. The most notable impact of cocoa on endothelium is due to its epicatechin content, which is derived from its ability to increase nitric oxide (NO) synthesis.
Among the benefits of cocoa consumption include improving memory and cognitive performance, and there is even some evidence that it can prevent the onset of Alzheimer’s disease. While this research is still in the preliminary stages, it does point to cocoa as an interesting new nutraceutical tool for healthy aging. Future studies should focus on identifying sensitive experimental measures, characterizing the appropriate flavanol dose, timing, and form, and using full matched placebo controls.