Top 10 Anti Aging Superfoods

Anti Aging Foods

Anti Aging Our skin is a clear indication of how well we treat our bodies — after all, we are what we eat and the state of our health and our diet is apparent on our body’s largest organ, the skin. Of course heredity factors, sun exposure, skincare and hydration factor in too but if we can look and feel better with a wrinkle-free, smooth, fabulous complexion by eating the right foods, then we might as well try. A healthy well balanced whole-food diet is very important in reducing the incidence of disease while also reducing the effects of aging, but here are a few foods that really have an anti-aging punch. Anti Aging Superfoods: These foods will keep your complexion looking smooth by fighting those pesky (skin-damaging) free radicals: 1. Blueberries These little fruits, including other berries such as blackberries, raspberries, mulberries and cranberries, offer large amounts of antioxidants such as flavonols, anthocyanins and vitamin C which helps reduce cellular aging. The darker black and blue colored berries provide the best anti-aging benefits because they have the highest concentration of antioxidants. Blueberries have also shown excellent promise for boosting memory in aging patients. 2. Leafy Greens Bet you could have guessed this one! Dark leafy greens, particularly spinach and kale which contain the two antioxidants, lutein and zeaxanthin, have been shown to protect against the negative effects of UV exposure. Every time the skin is exposed to UV light, damage occurs and the cumulative effect of that repeated damage is epidermal DNA damage, persistent inflammation, oxidative stress, and suppression of T-cell mediated immunity. This then contributes to the increased risk of skin cancer and skin aging. A study demonstrated that women who consumed a higher intake of green and yellow vegetables had a lower incidence of wrinkles. 3. Cucumbers Cucumbers are high in silica which helps form the collagen that supports a wrinkle free face. 4. Guava Guava fruit contains a very high level of vitamin C which supports collagen production and skin appearance. 5. Tomatoes Tomatoes are high in lycopene (so are watermelons!) which acts as an internal sunscreen protecting the skin from UV radiation, sunspots and aging. They also contain vitamin C for collagen strength and potassium which regulates the water and nutrient content of the cells in the skin. 6. Avocado Avocado is such a gorgeous fruit, that also helps make your skin beautiful. Its essential fatty acids support healthy oils within the skin, and it also offers vitamin E and biotin which also offers skin, nail and hair nutrient support. 7. Pomegranate These amazing seeds contain ellagic acid and punicalagin that support anti-aging by inhibiting free radical damage and protecting and preserving the collagen in your skin. 8. Wild Fish Wild (oily ones especially) fish including sardines, herring, mackerel and wild salmon offer omega-3 fatty acids that support skin, hair and nail moisture and skin elasticity by strengthening skin-cell membranes. 9. Walnuts Walnuts are particularly high in polyunsaturated fatty acids and vitamin E which are naturally anti-aging and anti-inflammatory. 10. Dark (High Quality) Chocolate Antioxidant flavanols found in dark good quality cacao helps reduce inflammation of theskin caused by exposure to UV light. It may also  increase circulation in the skin and improves its ability to retain moisture, which can reduce the appearance of wrinkles.

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How To Eat Healthy: 8 Tips to Healthy Eating

How To Eat Healthy

Healthy Eating Tips

1. Base Your Meals On Starchy Foods:

Read, potatoes, pasta, rice, noodles
Choose whole grains and potatoes with skin where possible which have
more fibre, vitamins and minerals.
Remember starchy foods contain fewer than half the calories of fats per gram

2. Eat Lots Of Fruit And Vegetables:

Choose a variety of fruit and vegetables as they contain different combinations of vitamins and minerals.
Fresh, frozen, tinned and 100% fruit juices all count!
Try grating vegetables like carrots and courgettes into bolognaise or add lots of vegetables to homemade tomato sauce and blend.

3. Eat More Fish

 Aim for at least two portions per week and one of these should be oily
Remember that one portion of fish is approximately 140g cooked weight.
Oily fish are one of the only natural food sources of vitamin D, important for bone health. Oily fish includes salmon, fresh tuna, sardines, mackerel and trout.
Choose from fresh, frozen, smoked and canned, but remember that smoked fish contains salt, and canned can do, so check labels and pick lower salt varieties.

4. Cut Down On Saturated Fat And Sugar:

Although we need some fat in our diet (to provide the essential fatty acids and aid the absorption of the fat soluble vitamins A, D, E and K), too much fat may lead to weight gain, as fat provides 9 calories per gram, more than double that from carbohydrates and protein.

Replace saturated fats from butter, lard, pastries, cream, pies and cheese (which can increase your blood cholesterol levels) with unsaturated fats found in vegetable oils, nuts, seeds, oily fish and avocados.

Too much sugar, especially between meals can increase risk of tooth decay and will add extra calories so limit your added sugar intake! If you get a sweet craving try having fruit instead, helping you to achieve your 5-a-day!

5. Eat Less Salt:

Adults should eat no more than 6 g per day and children should have even less
A high salt intake is associated with an increased risk of developing high blood pressure which puts you at a greater risk of developing stroke or heart disease.
Most of our salt intake comes from processed foods rather than salt added during cooking or at the table, so always check food labels for the salt content!
When comparing foods, a high salt content is more than 1.5g salt per 100g (or 0.6g sodium). Low is 0.3g salt or less per 100g (or 0.1g sodium).
Try using extra herbs, spices, citrus juices (lemon and lime), mustard or vinegar to flavour foods so you can use less salt in your recipes.

6. Get Active And Be A Healthy Weight:

The government recommends 150 minutes of moderate intensity or 75 minutes vigorous intensity physical activity for adults 19-64 years of age and muscle strength training on at least two days per week.

What counts? Moderate intensity activities include cycling or brisk walking. High or vigorous intensity activities include swimming and running. Muscle strengthening activities include weight lifting, exercises with weights or carrying heavy boxes or groceries.

Did you know….? Over 60% of adults in the UK are overweight or obese which increases the risk of getting type 2 diabetes, heart disease and some cancers. Physical activity can reduce the risk of type 2 diabetes, heart disease and stroke and help maintain a healthy weight.

7. Don’t Get Thirsty:

Aim for 8-10 glasses of fluid per day. Water is the best choice as it hydrates you without adding any extra calories to your daily intake.
Most types of drink count including water, tea, coffee, soft drinks, milk, fruit juice and smoothies, but try to avoid added sugar in your drinks as this can increase risk of dental decay.
Alcohol does not count because it makes you pass urine more frequently and contributes to dehydration rather than hydration.

8. Don’t Skip Breakfast:

A healthy breakfast can provide fiber, calories, vitamins and minerals important for health. Choose wholegrain cereals, porridge or whole meal toast with fruit for a healthy start to the day.

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