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Forever Young Naturally Eating
91. Age defying Superfood Probiotic booster
A pot of organic live natural yogurt each day can help boost immunity. A Swedish study shows those who get a daily dose of the good bacteria, or probiotics, found in live or “bio” yogurt are less likely to call in sick than colleagues who don’t. It’s also good for digestive health and strong bones. If you find yogurt unpalatable, try drizzling over organic runny honey, adding chopped pistachio nuts, or a spilling of fresh pomegranate seeds.
92. Age defying Superfood Eat fish twice a week
Dining on fish two to four times a week reduces the risk of heart disease by 14 percent; eaten just once a week it can slow mental decline by 10 percent a year in older people, studies suggest. As well as providing omega-3 fatty acids, oily fish offer antioxidant selenium, vitamin D, which seems to protect against forms of cancer common in older age, and magnesium, necessary for strong bones. The fatty acids in fish oils also counteract the effects on the heart of air pollutants, which increase risk of heart disease.
93. Age defying Superfood Cook with garlic
Valuable for lowering blood pressure, reducing cholesterol, preventing blood clots, and giving the immune system a powerful boost, eating 2–3 cloves of garlic daily can reduce by a quarter the risk of stroke and heart attack. Pound the cloves in a mortar and pestle or slice finely with a knife; in a garlic crusher cloves can take on a metallic tang. Use garlic fresh in salad dressings or add right at the end of cooking to ensure valuable compounds aren’t destroyed by heat.
94. Age defying Superfood Switch to olive oil
You can substitute olive oil for other cooking oils, use it in salad dressings, drizzle it over crusty bread, or use it as a massage and body oil. A diet rich in olive oil is associated with a 25 percent reduced risk of coronary heart disease. Extra-virgin olive oil contains most anti-inflammatory and clot-preventing antioxidant phenols. Its main constituent, oleic acid, helps maintain healthy levels of cholesterol and seems to inhibit a gene that stimulates breast cancer cells. It’s no wonder that the Mediterranean diet, with olive oil always on the menu, is associated with long life.
95. Age defying Superfood Keep ketchup on the table
Concentrated cooked tomato products, such as ketchup and purée, contain remarkably effective amounts of lycopene, the antioxidant red pigment found in red fruit and vegetables. In a largescale European study, men with the highest intake of lycopene-rich foods were half as likely to suffer from a heart attack than those whose diets featured the lowest amount. Lycopene protects the heart and is good for blood pressure, suggests a recent study, and is also known to combat prostate cancer. The darker the fruit, the more lycopene it contains. Aim for a mighty 10 servings of fresh and cooked tomatoes a week, making sure they are organic: organic ketchup contains 83 percent more lycopene than nonorganic.
96. Age defying Superfood Salsa with everything
Capsaicin, the property that gives chillies heat, seems to kill liver and prostate cancer cells, studies suggest. Chilli peppers also protect against heart disease, high blood pressure, blood clots and high cholesterol. To make salsa, chop finely and stir together red onion, diced fresh tomatoes, cilantro, lime juice, and enough of your favorite variety of chilli to achieve the heat level you prefer. Keep it in the fridge to accompany eggs at breakfast, omelets at lunch, and to pep up grilled meat or fish.
97. Age defying Superfood Substitute sweet potato
Once a week or more substitute orange-fleshed sweet potato for your regular carbohydrate: try baking, roasting, or frying. The color indicates the benefits: carotenoid pigment safeguards the skin and eyes as we age, and people with raised levels of beta-carotene show a reduced risk of developing rheumatoid arthritis. Vitamins C and E in the potatoes boost the carotenoids’ antioxidant capabilities.
98. Age defying Superfood Broccoli for breasts
Boost breast health by eating one portion of steamed broccoli or other cruciferous greens, such as cabbage, kale, and Brussels sprouts, most days. This seems to keep breast tissue healthy and helps rid the body of an estrogen linked with the development of breast cancer. Broccoli is also high in bonebuilding calcium and folate, essential for artery health.
99. Age defying Superfood Eat your greens
The aging brain stays sharper if you eat greens, according to a recent study. People who ate most folaterich leafy greens and citrus fruit stayed significantly sharper and had better memories than those who ate fewer. Food sources might be more effective than taking a supplement. Other research shows that those who ate foods rich in folate reduced their risk of pancreatic cancer, whereas those who took a supplement didn’t.
100. Age defying Superfood Garnish with herbs
Adding fresh herbs to dishes has been shown in research by the US Department of Agriculture to add more antioxidant properties to meals than the fruit, vegetable, and berry ingredients. Maintain a constant supply of fresh basil, parsley, and coriander by nurturing plants in pots in the kitchen. Plant a bay tree in a pot outside, and raise a rosemary bush and sage plants for marinades and stuffing roasts.
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