superfood final
TRANSCRIPT
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RK PUBLISHING
2011
The Complete Book of
Anti-Aging Super
Foods
[ T Y P E T H E C O M P A N Y A D D R E S S ]
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Contents
Introduction.............................................................. 3
Super-Foods............................................................. 7
Anti-Aging Fruits................................................. 8
Anti-Aging vegetables......................................... 21
Anti-Aging Herbs.................................................. 27
Anti-Aging Spices................................................. 39
Special Anti-Aging Foods................................... 48
Foods to avoid..................................................... 60
Index............................................................................... 62
References..................................................................... 65
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IntroductionThe quest to find the fountain of youth and remain eternally youthful dates
back to the beginning of human existence. With the advent of newtechnology, scientists are finding new ways to fight the signs of aging – from snake-serum to Botox, the list goes on. But as always, nature hasalways been the perfect provider for all of humankind’s needs, with anti-aging remedies being no exception. It’s no secret that scientists havediscovered the key ingredients to keep our bodies young-looking andhealthy, but what most people don’t realise is there is no need to buy anyexpensive supplements, cosmetic injections or hormone therapies (with allthe unwelcome side-effects). In fact, nature provides the most effectivesolutions, without the heavy price tags, that only recently we’ve come to
discover. So, here it is, the key to unlocking the secret of staying young -introducing nature’s Anti-aging Super-foods – natural, wholesome foodsthat contain anti-aging ingredients in its most natural and potent forms, tohelp you stay naturally youthful and age gracefully.
Nature’s Anti-Aging Ingredients
The main cause of our accelerated aging is our consumption of various kindsof distorted, unnatural, processed foods which lead to various diseases,
and as a result we spend our lives visiting doctors and medical stores inorder to rectify the problems that result from our lifestyle habits. The goodnews, however, is that this can be changed easily by making healthyeating choices, and knowing which foods to eat to keep your body at itspeak. This book is the most definitive anti-aging guide available andexplains all the natural and healthy anti-aging super-foods you can eat tostay fit and healthy. Nature’s anti-aging medicine cabinet’ is full of naturalfoods which contain specific ingredients which will help your body to stayyouthful and healthy. Though we all grow older, not everyone wants todeal with the rather unattractive side effects of aging viz. wrinkles, blotchesor sagging skin, to name but a few. The most important of these anti-aging
ingredients is one that you most probably have already heard of -antioxidants.
Antioxidants are substances that help prevent oxidation or reactionspromoted by oxygen. Think of oxidation as rust forming. Anti-oxidantsprevent this “rusting” or aging of the body, which causes superficial signsof aging and can eventually lead to cancer in the body. You see, whenyour body cells use oxygen, they naturally produce free-radicals (by-products) which can cause damage. Antioxidants act as "free radicalscavengers" and hence prevent and repair damage done by these free-
radicals. Health problems such as heart disease, macular degeneration,
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diabetes, cancer are all contributed by oxidative damage. Anti-oxidantscan therefore fight disease and add years to your life.
In general, the most commonly known antioxidants are:
Vitamin A and Carotenoid
Carrots, squash, broccoli, sweet potatoes, tomatoes, kale, collards,cantaloupe, peaches and apricots (brightly -colored fruits and vegetables!)
Vitamin C
Citrus fruits eg. oranges and lime, green peppers, broccoli, green leafyvegetables, strawberries and tomatoes.
Vitamin E
Nuts & seeds, whole grains, green leafy vegetables, vegetable oil and liveroil.
Selenium
Fish, shellfish, red meat, grains, eggs, chicken and garlic
Other important anti-aging ingredients are nutrients and fibers.
Nutrients are substances derived from food during the process of digestion.
Carbohydrates, proteins and fat are three types of nutrients. These
nutrients are needed by the body for growth, repair and energy and theyare essential for good health because they assist in breaking down
carbohydrates and fats, which provide energy to the body. They also
assist in the absorption of protein, which provides the building blocks
necessary for cell growth and repair. Cell renewal is extremely important,
as it means that the old, aged cells are replaced with fresh, “young” ones.
In addition, the body also requires fiber, also known as dietary fiber.
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Dietary Fiber is a term that refers to a group of food components that pass
through the stomach and small intestine undigested, and reaches the large
intestine virtually unchanged. Fiber reduces weight, blood sugar and
serum lipids (Serum is a cholesterol rich compound which is obtained froman adult bovine serum) and prevents constipation and bowel cancer. Fiber
is derived from plants and is found in fruit, green and leafy vegetables, root
vegetables, whole meal flour and bread, bran- rich food, brown rice,
cereals including oats, beans and pulses. Remember that if you increase
your fiber-intake you should increase your fluid intake as well.
Good nutrition requires a balance of the right nutrients, that is, getting the
proper amount or proportion of each one. Our diet should provide
adequate amount of all nutrients to maintain good health and physical
efficiency. Daily food intake should be such that of the total consumption,about 15-20% is protein, 40-50% is complex carbohydrates, and 20-30%
is fat.
Water, good old H2O, is one of the easiest additions to add to one’s diet, andyet is one of the best ways to prevent wrinkles because it keeps the skinhydrated. It will also improve your digestive system, and maintain healthybody-function. Try to consume at least eight glasses of water a day toflush out toxins, hydrate the skin, and give the body the water it needs tofunction well. Similarly, all-natural juices such as tomato or apple juice are
also great ways to increase water-intake, plus receive needed vitamins.
So, What Results Can You Expect?
The antioxidants in anti-aging foods will help you not only look, but also feelbetter. This means you probably won’t have to resort to expensive andpainful, plastic surgery, or try dangerous methods of stayingyouthful. Super-foods are full of natural nutrients that keep your energy-levels high, your overall health and nutrition on the up and up, andwrinkles at bay. Food items which are easily available and which we use inour day-to-day life, like olive oil, yoghurt, fish, chocolate, nuts, walnuts,beans, melons and avocado, can help slow the aging process and evenhelp to keep away various age-related diseases, like diabetes and heartdisease. Making diet changes is not as difficult as you might think. All youneed to do is think about how to include these super-foods into each ofyour meals, or to include them as snacks during the day. Try to broadenyour diet so that it is well-balanced and nutritiously-rich. Be smart aboutyour nutrition choices, and give your skin and body every chance ofmaintaining peak form.
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In the next chapter you will discover the wide-variety of all of nature ’s anti-aging super-foods. These are not just any foods which contain theimportant ingredients mentioned-above. These super-foods have specificanti-aging properties, some of which have been used for ages, to
promote vitality and youth. So, go ahead, turn the page and unveil thesecrets of these super-foods.
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Super-Foods
Super- Foods- What are they?
Super-Foods are those foods which have been identified to have a positiveeffect on your health. These foods are be rich in antioxidants, nutrients anddietary fiber. They are the natural way to get what your body needs inorder to function at its utmost best. Put simply, they can be defined asthose foods which are so nutrient-rich that they can help fight aging andillness.
Super-foods - Why they are good for you?
Super-foods are far more than just "supplements" like vitamins and minerals.They are foods which provide health benefits far beyond their recognisednutritional value. They help us to embrace health.
When you increase your super-foods consumption, the inevitable result isa more nutrient-dense, lower calorie, health-promoting diet.
Super-foods are also an excellent way to make up for dietary deficiencies.
Types of Anti-Aging Super-Foods:
Super-foods are categorized into following five categories-
Anti-Aging Fruits,
Anti-Aging Vegetables Anti-Aging Herbs
Anti-Aging Spices and
Special Anti-Aging Foods
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Anti-Aging Fruits
Fruits should be an essential part of your diet-plan for longevity and anti-
aging. Be sure to add-in generous amounts of fruit to your diet intake
every day. The following are the top 8 fruits you should eat for their
advanced anti-aging benefits:
Apples
The saying that goes “an apple a day, keeps the doctor away” actually has a
lot of truth in it. Apples are a rich source of flavonoid and polyphenols,
both powerful antioxidants.
Benefits of eating apples:
It helps lower blood pressure
It keeps blood sugar in control
It contains large amounts of minerals and vitamins that can
strengthen the blood vessels
It nourishes, softens and protects your skin from aging and helps
your skin grow new cells.
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It contains malic acid and tartaric acid that can help prevent
disturbances of the liver and digestion.
The skin of apples contains pectin that can help removetoxic substances from the system by supplying galacturonic acid.
Pectin helps prevent protein matter in the intestine from spoiling.
Eating an apple daily can lower cholesterol.
Apples are also recommended for: Obesity, headaches, arthritis, and
bronchial asthma, inflammation of the bladder, anaemia, tuberculosis,
neuritis, insomnia, gallbladder stones, worms, halitosis, andpyorrhoea.
Try to eat apples with the skin on as much as possible, as most of its nutrients
are just under the skin.
Apricots
Fresh, ripe apricots have a sweet flavour similar to plums. Sun-dried, organic
apricots have more concentrated nutrient-levels than fresh ones, although
they are lesser in vitamin C content.
Apricot seeds are also edible and taste like that of almonds. Oil extracted from
the seeds can be used for cooking purposes.
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Benefits of eating apricots:
Fresh apricots are low in calories; but are rich source of dietary
fiber, vitamins and minerals. They are packed with numerous phyto-
chemicals; that helps prevent heart disease, reduce cholesterol
levels, and offers protection against cancers.
They are excellent sources of vitamin A and carotenes. Both of
these compounds are known to have antioxidant properties and are
essential for vision.
They help protect the body from lung and oral-cavity cancers.
Apricots are rich in zeaxanthin. Zeaxanthin, a carotenoid selectivelyabsorbed into the retina of the eyes, where it is thought to provide
anti-oxidant and protective light-filtering functions. It also helps
protect the eyes from age-related macular disease, especially in the
elderly people.
Buy fresh apricots that feature a uniform, golden-orange colour. These should be
rich flavour, and firm or yield slightly to thumb pressure.
Avoid those with a pale yellow colour as they were picked too soon. Ripened
apricots are delicate and should be handled with care.
Avocado
Avocados are botanically a fruit that tastes like a vegetable, and is used as both a
fruit and a vegetable in many cuisines. Avocado fruit have high fat-levels, but
it’s total calorie count is not high, because it contains only limited
carbohydrates. Avocado contains various nutrients such as calcium,
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phosphorus, iron, zinc, potassium, sodium, dietary fiber, vitamin A, B
complex, vitamin C, and vitamin E.
Benefits of eating avocado:
Avocados have been shown to inhibit the growth of prostate cancer.
Avocados are able to seek out pre-cancerous and cancerous oral
cells, and destroy them without harming healthy cells.
Avocado is high in oleic acid, which has been shown to prevent
breast cancer in numerous studies.
They have more of the carotenoid lutein than any other commonly
consumed fruit. Lutein protects against macular degeneration and
cataracts, two disabling age-related eye diseases. Avocados are high in beta-Sitosterol, a compound that has been
shown to lower cholesterol levels.
Avocados are the best fruit source of vitamin E. The vitamin E,
monounsaturated fats, and glutathione in avocados are also great
for your heart.
High levels of folate in avocado are also protective against strokes.
People who eat diets rich in folate have a much lower risk of stroke
than those who don't.
Research has found that certain nutrients are absorbed better when
eaten with avocado.
Avocados are an excellent source of glutathione, an important
antioxidant that researchers say is important in preventing aging
and cancer.
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Berries
Berries, like blueberries, blackberries, cranberries, strawberries, raspberries,
aronia berry (black chokeberry) and blackcurrants contain lots of anti-
oxidant vitamins such as A, C and E. The pigments that give berries their
deep red, blue, black and purple hues are powerful, disease-fighting
antioxidants.
Benefits of eating berries:
They are known for their anti-inflammatory and anti-bacterial
properties.
They also help improve learning and memory.
They are extremely healthy for your skin as they help fight free-
radicals in the body, thus preventing premature aging of your
skin.
They are sources of polyphenols which are antioxidants that
may benefit the cardiovascular system, immune system and act
as anti-cancer agents.
They also contain tannins, which have anti-clotting properties.
They are a delicious source of anthocyanin pigments and ellagic
acids (both with healthy antioxidant properties), as well as
vitamins C and E, fiber and the phyto-chemical lycopene, which
protects eyesight.
They also help lessen the degeneration of motor functions.
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Berries are often enjoyed with desserts like pies, ice cream, shortcakes, and
chocolate. Try them plain for fewer added calories, or add them to your
morning cereal or yogurt. Enjoy them as a side to your pancakes, or mixed
into fruit salad or fresh green salads.
No matter how you try them, berries do wonders for your body.
Grapefruit
Grapefruit is a large subtropical citrus fruit generally recognized for its
slightly bitter and sour taste. It is juicy, tart and tangy with an underlying
sweetness that weaves throughout. Grapefruit varieties are being
cultivated in different countries such as the United States and China. The
well-known varieties include those with red, pink and white pulp.
Benefits of Grapefruit are:
Grapefruit is a rich source of Vitamin C
It is a liver tonic
Helps in cases of Gallstones
Helps in cases of Cold, Pneumonia, Fever
It is a powerful drug-poison eliminator
Helps in proper digestion of food
Can help improve complexion
Grapefruit is a natural antiseptic for wounds when used externally.
Grapefruit can help in weight loss, since it is low in sodium, high infat burning enzymes.
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Grapes
Grapes, one of the most delicious of fruits, are rich sources of vitamins A, C,
B6 and folate. In addition to essential minerals like potassium, calcium,
iron, phosphorus, magnesium and selenium, grapes contain flavonoids
that are very powerful antioxidants, which can reduce the damage caused
by free-radicals and slacken ageing. Grapes, owing to their high nutrient
content, play an important role in ensuring a healthy and robust life.
If you enjoy Thai food, you are probably familiar with this herb. Not only does
it smell refreshing, it adds tons of flavours to soups and curries. Lemon
grass has a natural fresh lemon scent and is a natural antidepressant,used to fight depression and anxiety.
Benefits of lemon grass:
Lemon grass is known to improve fevers, coughs, colds and even
acne and pimples.
It may reduce stress, high blood pressure easier, cholesterol levels
and toxins in the body.
It helps to improve the digestive system and blood circulation. It can assist to ease menstrual cramps
Lemon grass may be used to assist weight loss of excessive fats.
Fresh lemon grass is superior to its dried form.
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A
acid, 9, 11, 14, 23, 36, 48, 51, 57, 59
acne, 42, 44, 50
aging, 3, 4, 5, 6, 7, 8, 11, 12, 16, 21, 25, 27, 28, 29, 34,
37, 39, 47, 48, 50, 51, 58, 60
alkalis, 60
Alzheimer’s and Parkinson’s disease, 50
amino acids, 49, 53
anaemia, 9, 15
anti-biotic, 53
antioxidants, 3, 4, 5, 7, 8, 12, 14, 16, 17, 24, 25, 39, 58
anxiety, 16, 44, 47
apple, 5, 8, 9, 40, 42
arteries, 25, 33, 51, 52, 58
asthma, 9, 14, 23
B
bacteria, 45, 59
blood clotting, 25
blood pressure, 8, 15, 17, 21, 31, 32, 40, 44, 48, 51, 59
blood sugar, 5, 8, 25, 26, 30, 37, 40
blood vessels, 8, 24, 37, 39
bones, 18, 22, 30, 33, 39, 53
Botox, 3
C
calorie, 7, 10, 39
cancer, 3, 5, 11, 12, 14, 15, 21, 22, 23, 24, 25, 40, 41,
42, 43, 46, 47, 50, 51, 53, 55, 56, 59
Carbohydrates, 4
cardiovascular, 12, 14, 16, 37, 50, 52, 55
Carotenoid, 4
Cell, 4
cheese, 60
chocolate, 5, 13, 48
cholesterol., 9, 17, 18, 24, 40, 42, 48, 51, 54
Cigarettes, 60
cold, 18
cosmetic, 3
cough, 44
D
Deep fried, 60
depression, 16, 44, 56
diabetes, 4, 5, 15, 36, 40
diarrhoea, 20, 22, 43, 59
digestion, 4, 9, 13, 15, 17, 23, 35, 43, 45, 57, 60
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digestive system, 5, 44, 54
disease, 3, 5, 10, 12, 17, 19, 20, 22, 26, 37, 39, 47, 48,
50, 52, 55, 56
doctor, 8, 41, 42
E
egg, 15, 49
enzymes, 13, 17, 24, 53, 59
exercise, 61
eye, 11, 15, 20, 56
F
fat, 4, 5, 10, 13, 16, 18, 36, 38, 39, 48, 49, 51, 52, 53, 54,
56, 57, 60
fatigue, 22, 28, 29, 31, 35, 37
fertility, 36
fever, 15, 46
Fiber, 5
flavonoids, 14, 25, 39, 48
G
gallbladder, 9, 20
H
hair, 22, 33, 53
heart, 3, 5, 10, 11, 14, 17, 22, 24, 26, 35, 40, 48, 49, 52,
55, 56, 58
hormone, 3
hypertension, 43
I
immune, 12, 18, 28, 31, 33, 34, 35, 38, 43, 45, 50, 59
inflammatory, 12, 15, 23, 27, 29, 33, 43
L
lethargy, 60
leukaemia, 24, 40, 47
liver, 4, 9, 13, 20, 29, 30, 47
lung, 10, 45, 55
M
Margarine, 60
Meat, 60
memory, 12, 36, 41
men, 32, 34
menstrual cramps, 44
metabolism, 26, 35, 36, 39, 48
Microwave, 60
minerals, 7, 8, 10, 14, 18, 24, 26, 31, 39, 40, 53
mood, 48
N
nature, 3, 6, 22, 27, 31, 36
nutrients, 4, 5, 7, 9, 10, 11, 17, 18, 27, 57
nuts, 5, 52
O
Obesity, 9, 49
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Olive oil, 51
Omega, 41, 58
Oregano, 45, 46
Oysters, 61
P
pain, 34, 42, 43, 47, 50, 57, 60
pimples, 44
plaque, 33, 47
potent, 3, 19, 46
Processed foods, 61
protein, 4, 5, 9, 17, 33, 41, 49, 52, 54, 56, 58, 59
pyorrhoea, 9
R
radicals, 3, 12, 14, 16, 34, 39
riboflavin, 58, 59
S
sex, 36
skin, 3, 5, 8, 9, 12, 15, 19, 21, 22, 23, 29, 33, 39, 42, 45,
51, 52, 58, 60
Soy Milk, 61
stomach, 5, 26, 43
stress, 16, 22, 28, 32, 34, 38, 39, 44
sugar, 14, 52, 60
sweeteners, 60
T
tension, 47
Tofu, 54
toxins, 5, 30, 38, 44, 46, 60
tuberculosis, 9
Tuna, 56
U
ulcer, 24
urine, 29
V
Vitamin, 4, 13, 16, 19, 25, 26, 58, 59
W
weight, 5, 13, 15, 16, 29, 30, 44, 50, 57
women, 32, 34, 36, 41
wrinkle, 24
Y
Yoghurt, 59
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7 Anti-Aging Superfoods
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Antidotes for Aging Parts
8/15/11
Brierley Wright,
M.S., R.D.
http://longevity.about.com/od/lifelongnutrition/tp/top-anti-aging-foods.htm
Foods for Living Longer and Better
8/15/11 Mark Stibich, Ph.D.,
former
About.com Guide
http://www.eatingwell.com/nutrition_health/healthy_aging/foods_for_beautiful_skin
Foods for Beautiful Skin
8/15/11
The Editors of
EatingWell
Magazine
http://www.livestrong.com/article/29732-resveratrol-rich-foods/
Resveratrol Rich Foods
8/15/11
Michele Kadison
http://www.lifehack.org/articles/lifestyle/top-ten-
rejuvenating-and-anti-ageing-foods.html
Top Ten Rejuvenating and Anti-ageing Foods
8/15/11
Vishal P. Rao
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http://anti.agingarsenal.com/diet-exercise/anti-aging-foods-for-skin/
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8/15/11
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8/15/11
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Top Ten Proven Herbs That Can Help You Maintain
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8/15/11
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20 Anti-Aging Herbs and Spices to Add to Your DietNow
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A SECRET OF ANTI-AGING8/15/11
Stephanie Relfe&
Michael Relfe
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http://www.menshealth.com/mhlists/best_healthy_foods/Antioxidants_Explained.php
The 10 Best Foods You Aren't Eating
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