17. Rosemary. Recent research has shown that rosemary has an enormous antioxidant potential. Rosemary aids digestion, increases circulation, and relieves irritable bowel syndrome. It may help prevent Alzheimer’s disease, improve memory, and impede tumor formation. Tip: Brush salmon with olive oil and sprinkle fresh rosemary leaves on top. Bake, grill, or broil until salmon becomes flaky and garnish with fresh lemon.
18. Spinach. Spinach contains a wealth of nutrients including iron, calcium, magnesium, potassium, vitamin C, vitamin E, vitamin K, fiber, folate, beta-carotene, lutein, and zeaxanthin! Studies have shown that women who consume diets high in carotenoids (beta carotene) have a significantly lower risk of developing cataracts. Phytochemicals zeaxanthin and lutein may also help prevent macular degeneration. Tip: Spinach hates to be overcooked. Watch as you steam or saute, once the leaves become vibrant green remove from the heat.
19. Almonds. Almonds are high in calcium, potassium, magnesium, phosphorus, folic acid, vitamin E, and protein. Almonds also contain phytochemicals that have been shown to inhibit the development of certain types of cancers. A small handful of almonds provides you with more than half of your daily requirement of magnesium and may reduce your total cholesterol. Tip: Any type of nut can be used in a pesto sauce, try mixing it up with almonds or walnuts next time you decide to make a batch.
20. Wine. Ah ha! Somewhere on the list there had to be something you probably consume enough of already. Wine is the alcoholic drink of choice because it contains polyphenols, tyrosol, and caffeic acid. Polyphenols, found in red grapes and red wine (so you can get your dose without the alcohol if you choose), are correlated with a lower risk of heart disease, lower LDL cholesterol, and may reduce the risk of skin cancer. White wine does not contain polyphenols but does contain caffeic acid, an antioxidant that helps the body flush toxins and carcinogens. Tip: Remember all of these benefits come from drinking in moderation, in this case, more isn’t better!
What is Oxidation?
After a meal, our body burns the food we’ve consumed as well as oxygen. When oxygen is broken down it goes through a process called oxidation which leaves behind fragments of molecules and unpaired electrons called free radicals. Free radicals can also be formed from exposure to pollution, toxic chemicals, radiation, UV rays, tobacco smoke, and other toxins. Free radicals roaming in your body bind onto or “steal” other electrons in an effort to match or pair their unpaired electrons – finding their source in healthy cells and tissues. As free radicals attach to the healthy cells in your body they oxidize (think of rust), which damages and mutates the cells, and contributes to such age-related illnesses as cancer and heart disease as well as physical signs of aging. The good news is that youthful diets containing antioxidants can drastically cut the damage caused by free radicals.
Foods That Age You
Certain foods cause your body to age more quickly than other foods. The following is a brief list of the leading culprits!
Sugar is one of the number one foods that American’s consume. According to the Tufts University Health and Nutrition Letter the average American woman consumes more than her weight in sugar each year. Sugar is just empty calories that can lead to weight gain, diabetes, tooth decay, suppression of the immune system, fatigue, and depression.
Trans Fats are the fats that are formed when a liquid fat (oil) is subjected to heat to become a solid – a process called hydrogenation. These fats act like saturated fats in the body even though they come from unsaturated sources like soybean oil. Although these fats are not labeled in the nutrition information on packaged foods look for the terms “hydrogenated oil” and “partially hydrogenated oil” in the ingredient lists.
Caffeine Even though many nutritionists recommend drinking tea, they frown upon excess caffeine consumption. Excessive caffeine consumption can lead to calcium loss, anxiety, irritable bowel syndrome, and causes your adrenal glands to go into overdrive.
Alcohol This really is a no-brainer. Alcohol places stress on the liver, kidneys, and other organs as they attempt to flush the foreign substances from your body. Since alcohol is a diuretic it will cause your complexion to appear gray and dry, and will make you look tired.
January/February 2004
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