You’ve heard it before: “You are what you eat.” Nowhere is this more true than in the relationship between our food choices and our rate of aging. Too many refined carbohydrates, too few brightly colored fruits and vegetables, and too much of the wrong types of fats can all accelerate the cellular aging process.
The flip side of the message that “bad food ages us faster” is that the “right” foods can actually slow the aging process through improved control of blood sugar, inflammation, and other biochemical processes that lead to cellular damage when unchecked. Perhaps the best news of all is that adding “anti-aging” power foods is both easy and delicious - see below for some suggestions.
Fatty Fish, such as mackerel, bluefish, wild salmon, and tuna are rich in omega-3 fatty acids that improve circulation, reduce inflammation, and reduce the risk of heart disease. Unfortunately, fish sticks, fried fish, and many low-fat white fish (including many farmed salmon) do not contain appreciable amounts of omega-3 fatty acids, so choose the fattier (ie. oily fish in natural environment) more flavorful options.
Whole Grains are an excellent source of B-complex vitamins, especially thiamin, riboflavin, and niacin, which are essential for optimal energy metabolism and are needed at higher levels during periods of elevated stress. Eating more whole grains (whole wheat bread) in preference to refined grains (white bread) not only gives you more B-complex vitamins, but the added fiber slows carbohydrate digestion and absorption and helps to control blood sugar (which is good for mental and physical energy levels).
Low-Fat Dairy is the richest dietary source of two anti-aging nutrients, calcium and vitamin D. You already know that calcium and vitamin D are important for bone health, but calcium also helps to boost metabolic rate (increasing the number of calories you burn each day) and vitamin D delivers potent anti-cancer activity.
Green Leafy Vegetables, such as spinach and kale, are terrific sources of fiber, calcium and carotenoids such as beta-carotene, which is an important antioxidant that is especially effective in protecting skin from damaging ultraviolet radiation.
Berries, including blackberries, blueberries, and raspberries, are rich in antioxidant nutrients called flavonoids. Thousands of research studies have associated higher flavonoid intakes with reduced risks for heart disease, cancer and diabetes.
Green Tea is a rich source of two health-protecting nutrients, catechins and theanine. The anti-cancer effects of catechins (a type of flavonoid) are almost unmatched in the natural world (turmeric comes close - see below), with dozens of human studies showing a reduced risk of a variety of cancers in those who drink the most tea (4 cups to 10 cups daily). Theanine is an amino acid naturally found in tea leaves that provides an anti-stress relaxation benefit to tea drinkers. The presence of theanine in green tea is thought to be responsible for the observation that caffeine intake in coffee drinkers (without theanine) is more apt to result in tension as opposed to the “relaxed alertness” more common to tea drinkers (despite similar caffeine intake).
Mangosteen is a small purplish fruit grown in Southeast Asia where it is known as the “Queen of Fruits” for its use in traditional medicine to hasten healing. Anti-inflammatory compounds known as Xanthones have been shown to improve gastrointestinal function, control pain and significantly reduce markers of inflammation such as C-reactive protein (CRP - an index of heart disease risk). The best way to consume mangosteen is as a whole-fruit juice, which will contain higher xanthone content because the xanthones are concentrated in the pericarp, just under the peel.
Turmeric, Curcumin, and Ginger can indeed be considered the “spices of life” because of their profound anti-cancer activities. So famously used in spicy Indian and Thai dishes each of these spices and their active compounds, turmerones, curcuminods, and gingerols, have been associated with prevention and accelerated healing of cancers of the mouth, throat, and gastrointestinal tract.
Citrus Fruit is well known as a rich source of Vitamin C (ascorbic acid). You might not know that oranges, grapefruit, tangerines, and lemons are a superior source of vitamin C compared to isolated supplements because that C is balanced with flavonoids (see Berries above) which add to the antioxidant benefits of vitamin C and actually help vitamin C protect cells better and for longer. In addition, the underside of citrus peels (the “white stuff” on the inside of an orange) is a source of specialized flavonoids known as PMFs (Poly-Methoxylated-Flavones) that have been shown to reduce cortisol (a stress hormone) and cholesterol levels, thus providing protection from both stress and heart disease.
Red Grapes/Red Wine are good sources of resveratrol, yet another type of flavonoid, found in the skins of red grapes. Animal studies have shown that diets high in resveratrol (equivalent to several bottles of wine daily) are associated with a unique set of anti-aging benefits including improved heart health, better blood sugar control and longer lifespan. Studies of resveratrol consumption in humans are underway and if the results are even partly as good as the initial animal data, it will be good reason to raise a toast to your health.
Shawn Talbott (www.ShawnTalbott.com) holds an MS in exercise science (UMass Amherst) and a PhD in nutritional biochemistry (Rutgers). Dr. Talbott is the author of “Cortisol and the Beauty Connection” about the effects of stress and diet on aging and skin health. He runs a successful lifestyle program near Salt Lake City, Utah. Additional anti-aging diet tips (and recipes) are available free at www.CortisolControl.com
