FIGHT AGE WITH FOOD
There's a fountain of youth waiting in your kitchen. You just don't know it — yet. The following foods are packed with disease-fighting antioxidants, heart-healthy fats, and anti-aging nutrients. Use these tools to create a rich and varied diet that will keep you looking younger and feeling great for years to come.
The power of produce
Eating a diet rich in colorful fruits and vegetables can help protect against wrinkles, says Cheryl Forberg, a registered dietitian and author of "Positively Ageless." That's because they're filled with vitamins and antioxidants, which have been shown in several studies to slow the natural signs of aging. Bell peppers, tomatoes and citrus fruits, she explains, deliver vitamin C. Avocado and kiwifruit contain vitamin E. Berries bring polyphenols, another kind of antioxidant, to the table. And leafy greens and bright-orange vegetables contain carotenoids, which are believed to enhance the immune system.
Stay well hydrated
One of the more hidden signs of aging is a diminished sense of thirst, says Forberg. "That makes us more vulnerable to dehydration," she explains. And loss of skin elasticity — a major contributor to fine lines — is a side effect of dehydration. Water is the obvious remedy, but green tea and skim milk also fit the bill. Or, "look beyond the glass," she says.
Broth-based soups, fruit smoothies made with unsweetened fruit juice or soy milk, and fruits and vegetables (which are naturally packed with fluid) serve to keep you well hydrated.
Pump up your protein
Getting enough dietary protein can help offset the muscle loss that goes hand in hand with aging (to the tune of 3 to 8 percent per decade after age 30). Protein is also key to warding off fatigue, maintaining a steady blood-sugar level, and promoting cellular repair and growth. Forberg recommends getting 30 percent of your daily calories from healthy protein sources, such as lean meats, poultry, seafood, legumes, fat-free or low-fat dairy products, and traditional soy foods (not soy supplements).
Go for whole grains
Whole grains are also filled with anti-aging nutrients. As with produce, eating a variety is key in order to get the full spectrum of antioxidants, says Forberg. Wild and brown rices, bulgur, farro, millet, quinoa and oats are all good options. Whether you're serving a simple side dish or preparing meatloaf or meatballs, don't automatically reach for white rice or plain bread crumbs. Think whole grain, and you'll be rewarded with better flavor, additional fiber and more anti-aging nutrients.
Have a handful of nuts
Nuts contain heart-healthy monounsaturated fats and omega-3 fatty acids that can help boost longevity, says Edward L. Schneider, M.D., dean of the Davis School of Gerontology at the University of Southern California. They also contain those anti-aging antioxidants mentioned above. Have a 1-ounce serving daily (about 24 almonds or 14 walnut halves).
Say yes to seafood
Eating fish rich in omega-3 fatty acids, such as salmon, sardines and mackerel, is important to your longevity and health because this kind of fat (also found in olive and canola oils) is associated with lower heart risks, says Schneider.
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