RK PUBLISHING

The Complete Book of Anti-Aging Super Foods

2011

[TYPE

THE COMPANY ADDRESS]

Anti-Aging Super-foods

Contents

Introduction.............................................................. Super-Foods............................................................. Anti-Aging Fruits................................................. Anti-Aging vegetables......................................... Anti-Aging Herbs.................................................. Anti-Aging Spices................................................. Special Anti-Aging Foods................................... Foods to avoid..................................................... Index............................................................................... References.....................................................................

3 7 8 21 27 39 48 60 62 65

Anti-Aging Super-foods

Introduction
The quest to find the fountain of youth and remain eternally youthful dates back to the beginning of human existence. With the advent of new technology, scientists are finding new ways to fight the signs of aging from snake-serum to Botox, the list goes on. But as always, nature has always been the perfect provider for all of humankinds needs, with antiaging remedies being no exception. Its no secret that scientists have discovered the key ingredients to keep our bodies young-looking and healthy, but what most people dont realise is there is no need to buy any expensive supplements, cosmetic injections or hormone therapies (with all the unwelcome side-effects). In fact, nature provides the most effective solutions, without the heavy price tags, that only recently weve come to discover. So, here it is, the key to unlocking the secret of staying young introducing natures Anti-aging Super-foods natural, wholesome foods that contain anti-aging ingredients in its most natural and potent forms, to help you stay naturally youthful and age gracefully.

Natures Anti-Aging Ingredients

The main cause of our accelerated aging is our consumption of various kinds of distorted, unnatural, processed foods which lead to various diseases, and as a result we spend our lives visiting doctors and medical stores in order to rectify the problems that result from our lifestyle habits. The good news, however, is that this can be changed easily by making healthy eating choices, and knowing which foods to eat to keep your body at its peak. This book is the most definitive anti-aging guide available and explains all the natural and healthy anti-aging super-foods you can eat to stay fit and healthy. Natures anti-aging medicine cabinet is full of natural foods which contain specific ingredients which will help your body to stay youthful and healthy. Though we all grow older, not everyone wants to deal with the rather unattractive side effects of aging viz. wrinkles, blotches or 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 reactions

promoted by oxygen. Think of oxidation as rust forming. Anti-oxidants prevent this rusting or aging of the body, which causes superficial signs of aging and can eventually lead to cancer in the body. You see, when your body cells use oxygen, they naturally produce free-radicals (byproducts) which can cause damage. Antioxidants act as "free radical scavengers" and hence prevent and repair damage done by these freeradicals. Health problems such as heart disease, macular degeneration,
3

Anti-Aging Super-foods

diabetes, cancer are all contributed by oxidative damage. Anti-oxidants can 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 leafy vegetables, strawberries and tomatoes.

Vitamin E Nuts & seeds, whole grains, green leafy vegetables, vegetable oil and liver oil.

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 they are 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.

Anti-Aging Super-foods

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 from an 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 ones diet, and
yet is one of the best ways to prevent wrinkles because it keeps the skin hydrated. It will also improve your digestive system, and maintain healthy body-function. Try to consume at least eight glasses of water a day to flush out toxins, hydrate the skin, and give the body the water it needs to function 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 feel better. This means you probably wont have to resort to expensive and painful, plastic surgery, or try dangerous methods of staying youthful. Super-foods are full of natural nutrients that keep your energylevels high, your overall health and nutrition on the up and up, and wrinkles at bay. Food items which are easily available and which we use in our day-to-day life, like olive oil, yoghurt, fish, chocolate, nuts, walnuts, beans, melons and avocado, can help slow the aging process and even help to keep away various age-related diseases, like diabetes and heart disease. Making diet changes is not as difficult as you might think. All you need to do is think about how to include these super-foods into each of your meals, or to include them as snacks during the day. Try to broaden your diet so that it is well-balanced and nutritiously-rich. Be smart about your nutrition choices, and give your skin and body every chance of maintaining peak form.
5

Anti-Aging Super-foods

In the next chapter you will discover the wide-variety of all of natures antiaging super-foods. These are not just any foods which contain the important ingredients mentioned-above. These super-foods have specific anti-aging properties, some of which have been used for ages, to promote vitality and youth. So, go ahead, turn the page and unveil the secrets of these super-foods.

Anti-Aging Super-foods

Super-Foods
Super- Foods- What are they?
Super-Foods are those foods which have been identified to have a positive effect on your health. These foods are be rich in antioxidants, nutrients and dietary fiber. They are the natural way to get what your body needs in order to function at its utmost best. Put simply, they can be defined as those foods which are so nutrient-rich that they can help fight aging and illness.

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 recognised nutritional value. They help us to embrace health. When you increase your super-foods consumption, the inevitable result is a 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

Anti-Aging Super-foods

Anti-Aging Fruits

Fruits should be an essential part of your diet-plan for longevity and antiaging. 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.
8

Anti-Aging Super-foods

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 remove toxic 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, and pyorrhoea. 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.

Anti-Aging Super-foods

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 phytochemicals; 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 selectively absorbed 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 its total calorie count is not high, because it contains only limited carbohydrates. Avocado contains various nutrients such as calcium,
10

Anti-Aging Super-foods

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.

11

Anti-Aging Super-foods

Berries

Berries, like blueberries, blackberries, cranberries, strawberries, raspberries, aronia berry (black chokeberry) and blackcurrants contain lots of antioxidant 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 freeradicals 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.

12

Anti-Aging Super-foods

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 in fat burning enzymes.

13

Anti-Aging Super-foods

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.

14

Anti-Aging Super-foods

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 Alzheimers and Parkinsons 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

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

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

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

15

Anti-Aging Super-foods

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

I
immune, 12, 18, 28, 31, 33, 34, 35, 38, 43, 45, 50, 59 inflammatory, 12, 15, 23, 27, 29, 33, 43

E
egg, 15, 49 enzymes, 13, 17, 24, 53, 59 exercise, 61 eye, 11, 15, 20, 56 lethargy, 60 leukaemia, 24, 40, 47 liver, 4, 9, 13, 20, 29, 30, 47 lung, 10, 45, 55

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 memory, 12, 36, 41 fertility, 36 men, 32, 34 fever, 15, 46 menstrual cramps, 44 Fiber, 5 metabolism, 26, 35, 36, 39, 48 flavonoids, 14, 25, 39, 48 Microwave, 60 Margarine, 60 Meat, 60

G
gallbladder, 9, 20

minerals, 7, 8, 10, 14, 18, 24, 26, 31, 39, 40, 53 mood, 48

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 Obesity, 9, 49 nature, 3, 6, 22, 27, 31, 36

nutrients, 4, 5, 7, 9, 10, 11, 17, 18, 27, 57 nuts, 5, 52

16

Anti-Aging Super-foods

Olive oil, 51 Omega, 41, 58 Oregano, 45, 46 Oysters, 61

stress, 16, 22, 28, 32, 34, 38, 39, 44 sugar, 14, 52, 60 sweeteners, 60

T P
tension, 47 Tofu, 54 toxins, 5, 30, 38, 44, 46, 60 tuberculosis, 9 Tuna, 56

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

U
ulcer, 24

pyorrhoea, 9 urine, 29

R
radicals, 3, 12, 14, 16, 34, 39

V
Vitamin, 4, 13, 16, 19, 25, 26, 58, 59

riboflavin, 58, 59

W S
weight, 5, 13, 15, 16, 29, 30, 44, 50, 57 sex, 36 women, 32, 34, 36, 41 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 wrinkle, 24

Y
Yoghurt, 59

17

Anti-Aging Super-foods

References Used:

Website URL

Date of View

Author

The Editors of http://www.eatingwell.com/nutrition_health/healthy_a ging/7_anti_aging_superfoods 7 Anti-Aging Superfoods Brierley Wright, http://www.eatingwell.com/nutrition_health/healthy_a ging/antidotes_for_aging_parts Antidotes for Aging Parts 8/15/11 M.S., R.D. 8/15/11 EatingWell Magazine

http://longevity.about.com/od/lifelongnutrition/tp/topanti-aging-foods.htm Foods for Living Longer and Better

8/15/11

Mark Stibich, Ph.D., former About.com Guide

The Editors of http://www.eatingwell.com/nutrition_health/healthy_a ging/foods_for_beautiful_skin Foods for Beautiful Skin Michele Kadison http://www.livestrong.com/article/29732-resveratrolrich-foods/ Resveratrol Rich Foods 8/15/11 8/15/11 EatingWell Magazine

http://www.lifehack.org/articles/lifestyle/top-tenrejuvenating-and-anti-ageing-foods.html Top Ten Rejuvenating and Anti-ageing Foods

Vishal P. Rao 8/15/11

18

Anti-Aging Super-foods

Editors of http://anti.agingarsenal.com/diet-exercise/anti-agingfoods-for-skin/ Anti-Aging Foods for Skin Editors of http://www.womenfitness.net/anti_aging_food.htm Top 10 Anti-Aging Foods 8/15/11 www.Womenfitness. com 8/15/11 www.anti.agingarsen al.com

Editors of http://www.youngnhappy.com/anti-aging-articles/antiaging-herbs.htm 8/15/11 www.youngnhappy.c om Top Ten Proven Herbs That Can Help You Maintain That Youthful Look Editors of www. http://usa.chinadaily.com.cn/culture/201103/10/content_12150306.htm Top 10 anti-aging herbs Anglnwu http://anglnwu.hubpages.com/hub/7-Super-AntiAging-Spices 7 Super Anti-Aging Spices 8/15/11 on Hubpages.com 8/15/11 usa.chinadaily.com.c n

http://nutritionwithsonia.com/blog/?p=194 Top Ten Anti-aging Herbs and Spices

8/15/11

Sonia Jones ND

Dr. Eric Braverman http://www.alternet.org/health/114694 20 Anti-Aging Herbs and Spices to Add to Your Diet Now 8/15/11

http://www.relfe.com/anti-aging.html 8/15/11 A SECRET OF ANTI-AGING

Stephanie Relfe& Michael Relfe

19

Anti-Aging Super-foods

http://www.menshealth.com/mhlists/best_healthy_foo ds/Antioxidants_Explained.php The 10 Best Foods You Aren't Eating

8/15/11

Jonny Bowden, Ph. D.

20