It is advised to keep the body weight 5 – 10 % below ideal body weight.
A balanced & good diet has a very good antiaging effect. For the antiaging diet it is advisable to keep less intake of calorie consumption and saturated fat ; increase intake of wholegrain, oily fish and fresh fruits, vegetables; and less consumption of salt and sugar. There are several foods that are good for antiaging and which we should regularly include in our diet.
Anti-Aging Food Chart
i Pure & filtered water
ii Carbohydrates such as whole grain cereals,Barlay,oats
iii Fresh fruits
iv Green leafy vegetables
vi Organic Eggs
vii Olive oil or fat from fish or poultry
2 Twice per week
i Deep sea cold water fish
ii Free range poultry
3 Once per week
i lean red meat
The 10 most effective antiaging foods are:
Avocado is a good source of healthy monosaturated fat which helps to reduce level of a bad type of cholesterol in body. Avocado is also a good source of vitamin E which is required to maintain skin healthy and helps in preventing skin aging. Avocado is rich in potassium which helps prevent fluid retention and high blood pressure.
Barriers are good source of antioxidants.
All black and blue berries such as blackberries, blueberries, blackcurrants and black grapes contain phytochemicals known as flavonoids-powerful antioxidant which helps in protecting the body against damage caused by free radicals and aging.
The cruciferous vegetables helps the body to fight against toxins and cancer. The Cruciferous vegetables are cabbage, cauliflower, broccoli, kale, turnip, brussels sprouts, radish and watercress. We should consume at least 115g/40z (of any one or a combination) of these vegetables on a daily basis. If possible, eat them row or very lightly cooked so that the important enzymes remain intact.
Eating garlic everyday (row or cooked) helps to protect the body against cancer and heart disease. It has been observed that garlic reduces cholesterol levels and assist blood thinning more effectively than aspirin, thus helping to reduce the risk of heart disease.
The spicy root of ginger boosts the digestive and circulatory systems, which is useful for older people. Ginger also helps to alleviate rheumatic aches and pains.
The nuts are good sources of minerals, particularly walnuts and brazi nuts. Walnuts, which are high in calories, are also rich in minerals. Inclusion of nuts to our diet (sprinkle them on salads and desserts) can enhance the functioning of our digestive and immune systems, improve skin & help to control prevent cancer. Nuts may also help control cholesterol levels. It is advised not to eat rancid nuts, however, as they have been linked to a high incidence of free radicals.
The Soya helps in to maintaining oestrogen levels. Soya may alleviate menopausal hot flush and protect against Alzheimer’s disease,osteoporosis and heart disease. It is advised to eat fermented soya products, which are more easily digested, therefore more nutritional, and do not generally cause food intolerances.
Whole meal pasta and rice:
The complex carbohydrate present in whole meal pasta provide a consistent supply of energy throughout the day and should make up the bulk of our diet.The whole meal pasta is high in fibre and contains twice the amount of iron as normal pasta. Brown rice is another source of complex carbohydrate, which is high in fibre and Vitamin B.
The flesh and seeds of the watermelon are nutritious so it is advised to blend them together in a food processor and drinking as a juice. The flesh contain vitamin A, B and C ; the seed of watermelon contain selenium, essential fats, zinc and vitamin E all these help against free radical damage and aging.
It is recommended to drink at least 8 glasses of water every day in order to remain healthy. Water helps us to get rid of the toxins and unwanted waste materials from our body.
It is advised that don’t rely on thirst; this sensation diminishes with age. Drink often and choose from nutritious liquids, including 100% fruit and vegetable juices,skim or low fat milk, broths, sparkling water, and teas.