By Melissa B. Scott

tubs of marshmallow creme

ants on a log

cotton candy

mac & cheese

pixie sticks…

triple-decker ice cream cones

The foods we associate with youth are typically high-fat, sugary fare, which is why we don’t indulge in them everyday. But there are foods that are for our youth that should be incorporated into our diet which go beyond the recommended nine daily servings of fruits and vegetables (yes, the recommendation is now nine) to include an assortment of foods ranging from herbs and spices to nuts and tea.

We all age. However, science has proven that we do have a say in our age, our biological age that is. According to Dr. Deepak Chopra, M.D. Director of the Chopra Center and author of several books including Grow Younger, Live Longer (Three Rivers Press, 2001), there are several types of aging. Our chronological age is obviously something we cannot change. The important component of aging, however, is our biological age – the measurement of how well our body is functioning. Key factors related to our biological age include blood pressure, body fat, immunity, bone density, cholesterol, blood sugar tolerance, aerobic capacity, and hormone levels. So, although your birth certificate may reflect a number that you don’t care to share, your biological age may be something worth bragging about.

Certain lifestyle behaviors will keep you biologically young. Exercise, stress reduction, and diet are all essential components in the maintenance of our youth – with nutrition being a top factor. According to Kathie Swift, R.D. a nutritionist at Canyon Ranch Resort in the Berkshires, “Every time we eat, we have the opportunity to slow down the aging process by the choices we make at the plate.” Youthful foods contain essential nutrients that help prevent age-related diseases, illnesses, and physical signs of aging.

The Anti-Aging Power of Food

Antioxidants are the nutrients, minerals, and phytochemicals that do exactly as their name implies – fight off the process of oxidation which leads to aging (see sidebar, “What is oxidation?”). There are dozens of different types of antioxidants which is why you should eat a varied diet.

So, are you ready to turn back the clock? Here is a list of the top twenty youthful foods to help you stay young, forever.

1. Blueberries. Blueberries contain anthocyanin (the antioxidant responsible for its blue hue), which has been proven to reduce the risk of macular degeneration and protect against heart disease and strokes.They are helpful for the treatment of urinary tract infections, intestinal problems, eye disorders, hypoglycemia, and varicose veins. Tip: Start your day with a dose of blueberries. Add frozen or fresh to smoothies, yogurt, cottage cheese, cereal, or a bran muffin.

2. Wheat Germ. Wheat germ, the portion of the grain that sprouts, is found in all products that contain 100% whole-wheat flour. It contains high amounts of fiber and vitamin E (which not only reduces the risk of heart disease, cancer, Alzheimer’s, and Parkinson’s, but nourishes your skin, hair, and nails). Tip: Sprinkle wheat germ on cereals, add it to baked goods, or use it in place of bread crumbs. Make sure that you buy products that are vacuum packed as wheat germ spoils quickly.

3. Kale. Kale has one of the highest antioxidant concentrations in the vegetable family, with high amounts of lutein (a member of the carotenoid family that protects against macular degeneration) as well as folic acid, calcium, sulforaphane, vitamin C (which reduces the risk of heart disease and cancer, helps heal wounds, and boosts immunity), and fiber. Tip: Kale tastes great with a little garlic, olive oil, and tofu. Sauté fresh leaves in a veggie stirfry with a variety of colorful vegetables like red and yellow bell peppers, carrots, zucchini, and yellow squash. Add a splash of Peanut Sauce or Bragg’s Liquid Amino’s for a healthy dinner.

4. Salmon and sardines. You probably have heard that salmon contains high amounts of omega-3 fatty acids. These essential fatty acids are good for arthritis, help prevent blood clots from forming, and can lower cholesterol levels. They may also improve skin conditions, ease digestive problems, help prevent breast cancer, reduce the frequency of migraine headaches, and decrease one’s risk of depression. But did you know that sardines actually contain higher amounts of omega-3 fatty acids than salmon? Generally, sardines also contain lower levels of mercury, a toxin that is found in freshwater fish. Tip: To find out which types of fish contain high amounts of mercury check out the Environmental Protection Agency’s website www.epa.gov. If you don’t eat fish, buy flax seed oil instead of fish oil. Fish oil supplements may contain high amounts of mercury which can be poisonous.

5. Broccoli. Broccoli, known for its antioxidant and anticarcinogenic properties, helps protect against heart disease, constipation, diabetes, and arthritis. Recent studies have also linked it to reducing one’s risk of cervical cancer. Broccoli sprouts (the newborn broccoli) contain high amounts of the compound sulforaphane, a natural chemical that may stop the growth of tumors, as well as Indole-3-carbinol, which helps prevent breast and ovarian cancer. Broccoli also contains high amounts of calcium, vitamin C, and vitamin E . Tip: To gain the most nutritional benefits from broccoli eat it lightly steamed or sauteed. Your digestive system will thank you!

6. Flax seeds. Flax seeds are one of the only plant sources of omega-3 fatty acids. They are also high in lignans, an important antioxidant that inhibits the production of estrogen in fatty tissues that may help prevent breast cancer. Flax seeds have also been shown to reduce cholesterol levels. Tip: Flax seeds must be ground in order for you to digest them; however, once ground they need to be stored in the refrigerator. Ground flax seeds can be mixed with yogurt, cereal, baked goods, or tossed in a salad for a nutty flavor.

7. Garlic. Of the twenty items in this list, I can almost guarantee that the stinking rose is already in your kitchen. Garlic has been proven to be beneficial for the prevention of heart disease and cancer; to fight off fungi, candida, and bacteria; to reduce blood cholesterol levels; and help with a variety of ailments including allergies, asthma, diabetes, fatigue, and even impotence. Like onions, garlic contains the phytochemical allicin, a powerful antioxidant that reduces cholesterol, boosts immunity, and helps prevent carcinogenic substances from forming. Tip: Buy a garlic press to increase the amount of antioxidants you get from eating garlic. Pressing the garlic breaks down the cell wall to release more of the these substances.

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