Anti Aging Nutrition

By: DONALD YACONO

The proper anti aging nutrition plan can drastically lessen the effects of the natural aging process. There are certain preventative measures you can take to reduce the risk of osteoporosis, heart disease, memory loss, and other common conditions associated with older age. This is our plan of attack to fight the effects of aging:

Eat Fiber Rich Foods!

Your anti aging nutrition plan must contain a healthy serving of fiber. You've probably heard this before, but it can never be stressed enough. Fiber is essential to maintaining a healthy colon. It is recommended that you consume approximately thirty five grams per day. This will help you to avoid problems such as constipation, obesity, colon cancer, high blood sugar, heart disease, and high cholesterol. An example of some high Fiber foods are whole grain breads, bran cereals, oat bran, wheat pasta, brown rice, fresh or dried fruits, berries, broccoli, spinach, peas, beans, nuts, and seeds.

Load Up On Antioxidants!

Antioxidants are substances that protect cells from damage caused by unstable molecules also known as free radicals. It is believed that this cellular tissue damage may lead to cancer. Which antioxidants to look for? Glad you asked.

Vitamin A is found in milk, carrots, sweet potatoes, liver, and egg yolks. Vitamin C also known as ascorbic acid is in orange juice, fruits, beef, and cereals. Vitamin E is found in wheat germ, nuts, broccoli, mangos, and almonds. Lycopene is a strong antioxidant found in tomatoes, apricots pink grapefruit, and watermelon. Beta-carotene is found in sweet potatoes, squash, cantaloupe, mangos, and green leafy vegetables. Lutein is present in spinach and collard greens.

Eat More Fish!

Fish is high in protein and Omega-3 polyunsaturated fatty acids. Omega 3 is believed to help reduce your risk of coronary heart disease and sudden cardiac death. The American Heart Association recommends that we should eat fish at least 2 times a week. Omega 3 is found in salmon, herring, anchovies, and tuna.

Take Vitamin B, D, and K Supplements!

Take extra Vitamin B such as folic acid, B6, and B12. These three vitamins reduce the amount of homocysteine in the bloodstream. High homocysteine levels are associated with heart disease.

Vitamin D is well known to help the body absorb calcium. People who take more Vitamin D are less likely to suffer from osteoporosis. Research has determined that it also slows the effects of arthritis. Studies also show that Vitamin D reduces the severity of back pain.

Vitamin K is known to regulate calcium throughout the body. Researchers have found that it helps to keep calcium out of the arteries, preventing arteriosclerosis. That's our anti aging nutrition plan in a nutshell. Good Luck!
Don Yacono is an accomplished author and webmaster at < href="http://www.the-diet-and-nutrition-library.com">The Diet and Nutrition Library.com

Anti Aging

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Strawberries, Delicious Fruit and Good for Health

There are many advantages for the health to eat strawberries, and strawberries are among the most delicious of all fruits. Everyone knows that the strawberries are delicious as well as nutritious, and strawberries, both varieties of fresh and frozen, should be a part of everyone's daily diet

The USDA now recommends that all Americans eat at least five servings of fruits and vegetables daily, but it is a fact that most people in the end falls far short of this important goal. Add fresh strawberries to your diet, whether in salads, and shake or on their own, is a good way to the port of fruit required for a healthy body and a healthy immune system.

Strawberries are known for the many nutrients they contain, including significant amounts of vitamin C. In addition, strawberries and other berries contain significant amounts of antioxidants and phytonutrients. The same chemicals, the strawberries their bright red color who are responsible for its strong antioxidant properties. Antioxidants in the diet are important, because the antioxidants are able to reduce the damage caused by free radicals. Free radicals are elements that could damage the cells of the body, and she thought to play a role in the development of many types of cancer. It is easy to see why foods that are rich in antioxidant vitamins, such as strawberries, they are an important part of a healthy diet. Moreover, significant amounts of vitamin C, strawberries also an excellent source of vitamin K and manganese, as well as a good source of folic acid, potassium, riboflavin, vitamin B5, vitamin B6, copper, magnesium and omega-3 fatty acids.

Strawberries are among the most versatile of all fresh fruits, but unfortunately they are also very perishable. For this reason, fresh strawberries should be purchased only a few days before they are eaten. If strawberries are in season locally, this is rarely a problem. When selecting fresh strawberries, it is important to choose the berries, the company plump and free of mold, and have a deep red color. Unlike other fruits, strawberries do not continue to ripen after they are picked, so it is important to choose the ripest, reddest strawberries, because they offer the best flavor and nutrient content of the highest density.

Many people find that medium strawberries are sweeter and more flavorful than larger. It is of course important; strawberries properly handled and stored them well after they were purchased. Strawberries, like all fruits should be washed thoroughly before eating or storage. All strawberries that show signs of mold should be removed immediately because they could contaminate the remaining strawberries. The strawberries should be in a bowl, cover with plastic and kept in the refrigerator.

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Tomatoes to a Healthy Diet

The health benefits of tomatoes are well known, and tomatoes are known to contain a great many important compounds that play an important role in the prevention of cancer, heart disease, cataracts and many other common health problems. Tomatoes are rich sources of many important nutrients, and more and more people are coming to realize just how important tomatoes are to a healthy diet.

Tomatoes and vitamin C

For instance, tomatoes contain as much vitamin C as many citrus fruits, with a normal sized tomato providing up to 40 percent of the recommended daily intake of this important nutrient. In addition, tomatoes contain large amounts of vitamin A, potassium and iron. And tomatoes are one of the most delicious, and most versatile of all foods. From fresh tomatoes in your salad to ketchup on your burger, tomatoes are everywhere, and this makes it quite easy to enjoy their many health benefits.

In a way, it is their rich color that makes tomatoes so valuable to a healthy diet. The substance responsible for the red coloration of tomatoes is known scientifically as lycopene. This important compound is thought to be a strong antioxidant, with the ability to neutralize the free radicals that can cause damage to cells. These free radicals are thought to play a role in cancer, and therefore tomatoes are thought to be important in the prevention of many kinds of cancer.

As a matter of fact, lycopene is thought to be twice as effective as many other kinds of antioxidants, and it has been shown to play a role in the prevention of such common cancers as prostate cancer, lung cancer and breast cancer. In addition, lycopene is thought to help to inhibit the aging process, allowing tomato eaters to remain active longer.

How to choose the best tomatoes

To get the greatest amount of benefits from tomatoes it is important to choose them carefully. The ripest and reddest tomatoes not only contain the highest amounts of lycopene, but they also are thought to contain the greatest amount of beta carotene, another vital nutrient.

Tomatoes are healthy when eaten raw, but they are also one of those rare foods whose nutritional value is actually enhanced by the cooking process. The valuable lycopene is contained in the cell wall of the tomato, and therefore cooking it in a bit of healthy oil will help to more fully release this important nutrient. In addition, cooking the tomato in a healthy oil like olive oil will help the body to better absorb the lycopene in the tomato.

While it is important to choose the richest, reddest tomatoes to enjoy their many health benefits, it is not necessary to always buy your tomatoes fresh. While fresh tomatoes are often better tasting, tomatoes are one of those fruits that ship very well, and they do not lose any of their vital nutritional value when they are shipped. Tomatoes also retain their nutritional value through the high heat processing they undergo, meaning that tomato sauce, canned tomatoes and stewed tomatoes are all valuable sources of antioxidants and other valuable nutrients.

Tomatoes to a Healthy Diet

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