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Anti-aging dozen: Foods for healthy skin

Antiaging dozen Foods for healthy skin
Written by Camilla Evaline

There are sprecific foods that have a roll in anti-aging and that you should regulary include in your diet if you want to have young radiant skin and strong health.

Avocado

Avocado is a good source of healthy monounsaturated fat that may help to reduce level of a bad type of cholesterol in body. Avocado is a good source of vitamin E and can help to maintain healthy skin and prevent skin aging (vitamin E may also help alleviate menopausal hot flushes). It is rich in potassium which helps prevent fluid retention and high blood pressure.

Berries

All black and blue berries such as blackberries, blueberries, blackcurrants and black grapes contain phytochemicals known as flavonoids-powerful antioxidants which help to protect the body and skin against damage caused by free radicals and aging. You should choose blueberries that are firm and indigo blue with a silvery bloom. Discard mushy, shriveled, or moldy berries. Wash quickly, just before serving them. Berries are best used immediately, but can be stored (in a single layer) in a moistureproof container in the refrigerator for up to five days.

Cruciferous vegetables

This is just cabbage, cauliflower, broccoli, kale, turnip, brussels sprouts, radish and watercress. Cruciferous vegetables are full of vitamins and fiber and therefore assist the body in its fight against toxins and cancer.  These vegetables contain high levels of vitamin C which is involved in the formation of elastin and collagen. Collagen and elastin rejuvenate your skin. You should try to consume at least 115g/40z (of any one or a combination) of these vegetables on a daily basis. If possible, eat them row or very lightly cooked so that the important enzymes remain intact.

Garlic

Do you know, that eating a clove of garlic a day (row or cooked) helps to protect the body against cancer and heart disease. One 1994 study in Iowa, USA, of 41,837 women between the age of 55 and 69 suggested that women who ate a clove of garlic at least once a week were 50 percent less likely to develop colon cancer. Another study at Tasgore Medical College in India suggested that garlic reduced cholesterol levels and assisted blood thinning more effectively than aspirin, thus helping to reduce the risk of heart disease.
Just figure out this. One small and cheap garlic clove can prevent you from terrible diseases. Of course, it smells a lot, but isn’t your health worth the sacrifice? :) I have heard that capsules with garlic extract available at the market are not so effective.

Ginger

This spicy root can boost the digestive and circulatory systems, which can be useful for older people. Ginger may also help to alleviate rheumatic aches and pains. Your skin condition also depends on the normal blood circulation. Poor circulation means dull skin and cellulite.

Nuts

Most varieties of nuts are good sources of minerals, particularly walnuts and brazi nuts. Walnuts, although high in calories, are rich in potassium, magnesium, iron, zinc, copper, selenium and even omega- fatty acids (see below). Adding fresh, not roasted nuts to your diet (sprinkle them on salads and desserts) can enhance the functioning of your digestive and immune systems, improve your skin and help prevent cancer. Nuts may also help control cholesterol levels. Never eat rancid nuts, however, as they have been linked to a high incidence of free radicals. Nuts are rich sources of unsaturated fats, so they offer benefits similar to those associated with olive oil. They’re also concentrated sources of vitamins, minerals and other phytochemicals, including antioxidants. It’s a great pity, but salted fried peanuts are not healthy food.

Omega -3 and omega-6 fatty acids

Thirty years ago, researchers began to study why the native Inuits of Alaska were remarkably free of heart disease. The reason, scientists now think, is the extraordinary amount of fish they consume. Fish is an abundant source of omega-3 fats, which help prevent cholesterol buildup in arteries and protect against abnormal heart rhythms, even if you are not an Inuit:) If you still think you don’t like fish, look at this:                     

Signs of fatty acid deficiency
Dry skin                                                  Frequent urination
Dandruff                                                 Attention deficit
Soft nails                                                 Irritability
“Chicken skin” on backs of arms         Learning problems
Cracked skin on heels or fingertips     Poor wound healing
Patches of pale skin on cheeks             Lowered immunity
Dry eyes                                                  Frequent infections
Dry, unmanageable hair                       Weakness

Eat some fish tonight!

Pumpkin

Pumpkin is more than just jack o’ lanterns. It is also loaded with an important antioxidant, beta-carotene. In the conversion to vitamin A in the body, beta carotene performs many important functions in overall health.
Current research indicates that a diet rich in beta-carotene may reduce the risk of developing certain types of cancer and offers protect against heart disease. Beta-carotene offers protection against other diseases as well as some degenerative aspects of aging.
Best known when cooked, pureed, and well-spiced in holiday pies, pumpkins are also great in soups, breads, and many other dishes.

Whole grain pasta and rice

are excellent complex carbohydrates. They provide a consistent supply of energy every day and should make up the bulk of your diet. Slowly digesting, complex carbohydrates maintain constant sugar level in the blood. This protects you from getting the munchies throughout the day and, therefore, from excess weight. Whole meal pasta is high in fiber and contains twice the amount of iron as normal pasta. Brown rice is another recommended complex carbohydrate, which is high in fiber and B vitamins.
Resent researches also found that high level of sugar leads to the rapid ageing of skin due to the process called glycosylation (the process by which sugars are chemically attached to skin proteins collagen and elastin).

Watermelon

Both the flesh and seeds of the watermelon are nutritious so try blending them together in a food processor and drinking as a juice. The flesh contain vitamin A, B and C; the seeds contain selenium, essential fats, zinc and vitamin E, all of which help against free radical damage and aging.

Water

Drink pure water every day in order to remain healthy. Water helps us to get rid of the toxins and unwanted waste materials from your body.
Don’t rely on thirst; this sensation diminishes with age. You can consume water in the nutritious liquids, including 100% fruit and vegetable juices, skim or low fat milk, broths, and teas. You can also get fluids from foods, especially those that are liquid at room temperature.  Soda is not a good choice, even the diet one.

Yogurt

In the 1970s, Soviet Georgia was rumored to have more centenarians per capita than any other country. Reports at the time claimed that the secret of their long lives was yogurt, a food ubiquitous in their diets. While the age-defying powers of yogurt never have been proved directly, yogurt is rich in calcium, which helps stave off osteoporosis and contains “good bacteria” that help maintain gut health and diminish the incidence of age-related intestinal illness.

Stay young and healthy, Camilla.

About the author

Camilla Evaline

Why settle for average when you can have the best?

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