We can’t stop aging but we can slows it down! Yes, age-related disease … Arthritis, Alzheimer’s, Cancer, Dementia, Heart disease and the like can be prevented by regular exercise and following a healthy diet. This healthy diet must include foods rich in proteins, vitamins, antioxidants, fatty acids, beta-carotene and omega-3 fatty acids. Here is a list of five highly-recommended foods for age-related diseases.
When we talk about health, berries, which are loaded with fibers and rich in antioxidant compounds known as anthocyanins, have a fabulous reputation. In numerous laboratory studies, these antioxidant compounds (anthocyanins) have shown to protect the body against inflammation and free radicals, and to slow the growth of certain cancers. Of all the berries, blueberries which contain 20 types of anthocyanin top the list. Also, raspberries contain ellagic acid, a compound with anti-cancer properties.
Dark Leafy Greens
We all know that leafy green vegetables have innumerable health benefits; but when it comes to aging, dark green leafy vegetables including collard greens, kale, leaf lettuce, radicchio, romaine, spinach, and Swiss chards are rich in phytonutrients which help keep your eyesight in check. Dark greens are loaded with fiber and beta-carotene, which prevents memory loss and reduces the risk of heart disease. Also, these powerful antioxidants help protect bones from osteoporosis and may help prevent diabetes.
Nuts & Seeds
Nuts and seeds contain vitamins, fiber, fatty acids, and other minerals that promote cardiovascular and brain health; and help in reducing the risk of heart disease and diabetes. Also, studies have shown that nuts contain compounds that relieve inflammation in connection with age-related dementia.
Here are some nuts and seeds and their health benefits:
** Almonds are rich in protein, vitamin E, and other minerals that help reduce the risk of heart disease, diabetes, gallstones and bad cholesterol.
** Pistachios, are good source of antioxidants helpful in reducing risk of heart disease.
** Cashews are high in antioxidants and unsaturated fatty acids that promotes good cardiovascular health, even in individuals with diabetes.
** Flaxseeds, or linseeds, contain high amount of omega-3 fatty acids that reduce the risk of cardiovascular diseases, diabetes, breast cancer and also protect the bones.
** Walnuts are rich in omega-3 essential fatty acids that promotes bone health, help brain functions, help maintain good cardiovascular system, and help prevent gallstones.
** Peanuts are a good source of antioxidants, flavonoid (resveratrol),monosaturated fat, and phytic acid that reduce the risk of heart disease.
** Pumpkin seeds are a good source protein, vitamin K, and essential fatty acids that protect bone health, promote prostate health, and anti-inflammatory benefits for those with arthritis.
Since nuts and seeds are high in calories, limit your intake in small quantities.
Much have been said about the amazing health benefits garlic possesses — from the common colds to management of blood pressure cholesterol levels. Medical researches have shown that garlic contains allicin and diallyl sulphides which produce the garlic health benefits. Aside from promoting heart health, garlic is a powerful natural antibiotic that fights toxic bacteria, fungus, and viruses. Current researches have also shown that eating garlic reduces the risk of cancer including stomach cancer, colon cancer, lung cancer and skin cancer.
— aside from the garlic breath, eating too much garlic could produce other health problems.
Whole grains are rich source of antioxidants, fiber, minerals, and vitamins that reduces the risk of cancer, chronic diseases and cardiovascular disease. Recent studies have shown that whole grains promote healthier blood pressure levels, reduced risk of asthma, and help prevent high blood sugar and diabetes. Some of these whole grains foods include barley, brown rice, oatmeal, popcorn, wheat berries, whole wheat and wild rice.
Consumers should look for “100 percent whole grain” on food labels.