The 14 Anti-Aging Foods List
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Tag Archives: super foods
Anti-Aging: 14 Tea
Every Tea has its own health benefits!
KINDS OF LOOSE LEAF TEAS
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White Tea – least processed, purest; very little caffeine. Contains antioxidants that are wonderful for skin and complexion.
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Green Tea – has only 5-10% of caffeine compared to coffee, has healthy antioxidants, good for skin & teeth, helps maintain cholesterol and healthy blood sugar levels
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Oolong Tea – 15% of the caffeine in 1 cup of coffee, good for weight loss
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Black Tea – 20% the caffeine in a cup of coffee, helps maintain cholesterol levels, helps with cardiovascular function and good for circulation
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Herbal Tea – rich in Vitamin C, typically caffeine-free, YUMMY iced or hot, and broken down into 3 categories:
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Rooibos Tea : (Red Tea) lots of vitamins & minerals, antioxidants, caffeine free, promotes digestion and supports immune system, skin, teeth & bones
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Mate Tea : gives the same energy as coffee, but without the jitters, can curb appetite, and contains 21 vitamins & minerals
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Herbal Infusions : pure herbs, flowers, & fruits
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Blooming Tea – flowering teas – actually “bloom” as they steep
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Tea Blends – mixing different teas is a great way to get a variety of flavors and add a variety of health benefits to your body!
An example is Teavana’s Detox Tea Blend. This contains a white tea, green tea, oolong and peppermint herbal tea!
Anti-Aging: 10 Prunes
PRUNES…Dried PLUMBS
One of the healthiest foods!
They are most commonly known as a natural laxative, but there are numerous other benefits from these fruits.
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provide antioxidant protection– more than 2x the antioxidant capacity of other high ranking foods!
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prevent pre-mature aging!
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reduce risk of osteoporosis
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reduce risk of cancer
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promote cardiovascular health
Prune Nutrition Facts
HealwithFood.org
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Glycemic Index (GI) Rating: Although rich in simple sugars, prunes do not cause a rapid rise in blood sugar levels, possibly because of their high fiber, fructose, and sorbitol content. Therefore, prunes have a low GI rating of 29. The Glycemic Load (GL) of prunes is 9.57 (low). |
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Calories: Prunes have about 240 calories per 100 grams (67 calories per 1 ounce). |
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Macronutrients: Prunes are rich in carbohydrates. They are also an excellent source of dietary fiber (6.1 grams per 100 grams). Prunes contain very little protein and hardly any fat. |
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Vitamins: Prunes are a good source of vitamin A and vitamin K. |
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Minerals and Trace Elements: Prunes are a good source of potassium, copper, boron and magnesium. |
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Phenolic Compounds: Prunes are rich in phenolic compounds (184 mg/100 g) such as neochlorogenic and chlorogenic acids. |
Anti-Aging: 6 Cruciferous Vegetables
CRUCIFEROUS VEGETABLES
Cruciferous vegetables are from the mustard family ::
MUSTARD GREENS, CABBAGES, BROCCOLI, CAULIFLOWER,
BRUSSELS SPROUTS, KALE
They prevent and slow down aging in the body!
They are filled with vitamins, fiber, and disease-fighting phytochemicals.
By adding these foods to your daily diet, you may be lowering your risk for cancer!
Some have shown to STOP the growth of cancer cells
for tumors in the:
- breast
- uterine lining (endometrium)
- lung
- colon
- liver
- cervix
according to the American Institute for Cancer Research
These vegetables fight against the overload of
free-radicals that cause cancer by reducing oxidative stress.
Cruciferous veggies also protect against cardiovascular disease. Studies have shown that diets rich in these foods lower amounts of inflammation in the body!
Which cruciferous vegetables have the most vitamin A, vitamin C, and folic acid?
The answers are:
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Kale (vitamin A)
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Broccoli (vitamin C)
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Brussels sprouts and broccoli (tied for folic acid)
Brussels sprouts have the most vitamin E (about 9% of the Daily Value) and vitamin B-1 (15% Daily Value). And it’s broccoli and Brussels sprouts again that have the most healthy plant omega-3s: A cup of broccoli contributes about 200 milligrams, and a cup of Brussels sprouts about 260 milligrams.
Here’s a comparison table of cruciferous vegetables, including the nutrients for which they contribute at least 10% of the Daily Value. Keep in mind that about half of the fiber in cruciferous vegetables is super-healthy soluble fiber.
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Per 1 cup:
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Broccoli
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Cauliflower
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Cabbage
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B. Sprouts
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Bok Choy
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Kale
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|---|---|---|---|---|---|---|
| (steamed) | (frozen, cooked) | (raw) | (cooked) | (cooked) | (cooked) | |
| Calories | 44 | 34 | 22 | 60 | 20 | 36 |
| Fiber | 5g | 5 | 2 | 4 | 3 | 3 |
| Vitamin A | 33% DV | 1% | 2% | 16% | 62% | 137% |
| Vitamin B-2 | 16% | 9% | 3% | 11% | 10% | 8% |
| Vitamin B-6 | 17% | 12% | 7% | 21% | 22% | 14% |
| Vitamin C | 165% | 75% | 38% | 129% | 59% | 71% |
| Folic Acid | 23% | 18% | 10% | 23% | 17% | 4% |
| Magnesium | 12% | 5% | 4% | 10% | 6% | 7% |
| Potassium | 14% | 7% | 6% | 14% | 18% | 8% |
| Omega-3s | 200 mg | 140 mg | 60 mg | 260 mg | 100 mg | 100 mg |
Tips for Enjoying Cruciferous Vegetables
To maximize taste and nutrition, here are some tips for buying and cooking cruciferous vegetables:
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Don’t overcook cruciferous vegetables. They can produce a strong sulfur odor and become unappealing.
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You can buy several types of cruciferous vegetables ready-to-go in the frozen or fresh packaged sections of your supermarket, including broccoli, cauliflower, and Brussels sprouts.
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No raw veggie platter is complete without dark green broccoli or snowy white cauliflower florets.
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Add raw broccoli or cauliflower florets to your green salad to give the nutrients a big boost.
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Add chopped cruciferous veggies to soups, stews, and casseroles.
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When buying fresh broccoli, look for firm florets with a purple, dark green, or bluish hue on the top. They’re likely to contain more beta-carotene and vitamin C than florets with lighter green tops. If it has yellow in it or is limp and bendable, the broccoli is old — don’t buy it.
according to WebMD
Cauliflower Tomato Soup
One of my family’s favorites from Allrecipes.com
Ingredients
- 1/4 cup sliced leek (white portion only)
- 1/4 cup chopped celery
- 1 tablespoon butter or margarine
- 1 (10.75 ounce) can condensed tomato soup, undiluted
- 1 1/4 cups water
- 1 cup fresh cauliflowerets
- 1/2 cup frozen peas
- 1/4 teaspoon dill weed
- 1/4 teaspoon salt
Directions
- In a saucepan, saute leek and celery in butter until tender. Stir in the remaining ingredients. Bring to a boil; reduce heat. Cover and simmer for 12-16 minutes or until the vegetables are tender.
Brown Rice and Steamed Broccoli & Cauliflower
I use this as a side dish or a stand alone meal.
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cook the brown rice according to the instructions
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steam either frozen or fresh broccoli & cauliflower
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combine them
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drizzle Braggs Liquid Amino’s and Flax Seed Oil on top and mix
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if you are really feeling healthy, sprinkle kelp flakes over the rice and veggies!
OK, now it’s your turn. I want to hear from you.
PLEASE share your Cruciferous Vegetables recipes!
Anti-Aging Foods – Intro
As you know, we can’t prevent the aging process from happening but we can slow it down and improve our vitality, energy, and quality of life through what we eat!
Inflammation & Oxidative Damage
These are two processes that happen within our bodies that contribute to almost every degenerative disease.
They are involved in…
- cancer
- diabetes
- obesity
- heart disease
- Alzheimer’s
- cognitive decline
- other, less serious diseases that affect quality of life
They can…
- damage cells
- damage the delivery system for oxygen and blood
Inflammation:
the body’s response to injury or irritation.
Acute inflammation occurs so that the body can recover from injuries, colds, or infections. This is all good… the body’s healing agent!
Chronic inflammation is not so great. Over time, it does damage that goes unnoticed because of the lack of symptoms. For this blog post, I am referring to inflammation as a result of a poor diet, stress, smoking and the lack of exercise.
Oxidative Damage:
I’m talking about free radicals. These rogue cells attack your good cells and actually damage your DNA. Simply put, they affect the way your cells repair and rebuild…
which leads to aging.
THE GOOD NEWS!
Unfortunately we can’t completely eliminate inflammation and free radicals from our body, BUT we can significantly reduce them!
- We can add foods filled with anti-inflammitory properties to our daily food routine
- Reduce the amount of chemicals that come in contact with your body.
For the next 2 weeks I will be talking about a new SUPER FOOD each day that will help fight against inflammation and free radicals!
Take this journey with me and invite your friends!
