Have you ever heard of the sentence ,” You are what you eat.” Let me tell you this is more than just a sentence as it has a good profound meaning. We all know that aging is a natural process and we also know that age brings with it many problems. Aging will take away your young fresh and golden years but there are things you could do to stop problems that occurr as you age or at least slow them down. You can do so by taking a well balanced and anti aging diet.
Yes, with taking the right kind of foods in your diet you could stop or slow down the problems that come with your growing age.If you eat good, you are to remain good but if you eat unhealthy then you are likely to face all these problems. The most common concerns for people who are aging and reaching in their middle age are problems such as Osteoporosis, Diabetes and Heart Diseases. It is a fact stated in a report that around one third to one half people of the age 65 or over have health problems that are related to their diet. Here are some steps that you should take to have an anti aging diet.
Steps
1. Find out the type of nutrients you need more. The reason why we have to face anti aging factors and problems is becasue as we grow old our body becomes less efficient using nutrients.
Functions of these Nutrients
- CALCIUM = It helps prevent osteoporosis and is good to maintain healthy bones. Milk, yougurt, cheese, white beans, navy beans, oats, almonds, sesame seeds, broccoli. okra, cabbage, orange, turnip greens etc are sources rich in calcium.
- VITAMIN C = It maintains a healthy, wrinkle free and saggy skin as it fights free radicals that cause skin damage. Broccoli, tomato, papaya, mango, green red orange and green peppers, potatoes and Kiwi fruit are foods that supply vitamin C.
- VITAMIN D = It is needed to absorb calcium in the body. Foods containing vitamin D are cod liver oil, margarine, fortified butter, herring, kippers, salmon, mackerel, pilchards, sardiness, tuna, roe, cereals and eggs.
- VITAMIN B12 = It builds red blood cells, regulates blood and maintains a healthy nervous system. Liver, kidneys, fatty fish, faggots, eggs, mussels, ducks, cod fillets, lamb, turkey, beef, cheese, milk and condensed milk etc are sources of Vitamin B12.
- ZINC = It is helpful to compensate the lowered immunity that is caused due to ageing. Rich sources of zinc are oysters, shell fish, yeast, wheat germ, wheat bran, pine nuts and pecan nuts etc.
- POTASSIUM = It is good for those who have a high blood pressure or those who use or have used diuretic drugs. Soya flour, apricots, raisins, dried mixed fruits, currants, pasta and banana etc are sources rich in potassium.
- FOLIC ACID = Folic acis along with a B VITAMIN , make DNA and red blood cells for the body. They cut down the risk of heart attacks by lowering the levels of haemocysteine. Sources of folic acid and B vitamin include liver, kidney, egg yolk, chicken giblets, dried beans, lentils, soya products, almonds, nuts, wheat flour, potato, sweet potato, spinach, beet root, brussel sprouts, broccoli, cabbage, asparagus, bananss, oranges and peaches etc.
- FIBER = It is magical source to prevent constipational problems. Apples, apricots, bananas, pears, orange, strawberries, rasberries, raisins, plum, beet root, broccoli, cabbage, carrot, cauliflower, celery, tomato, spinach, almonds, peanuts, kidney beans, soya beans and sunflower seeds etc are foods rich in fiber.
- OMEGA-3 FATTY ACIDS= These keep your arteries healthy and reduce the sickening of platelets in the blood. Omega 3 from fish oil helps prevent a cardiac death. Albacore tuna, Sardines, Salmon, Mackerel, Atlantic herring , Swordfish Lake trout, Soyabeans and soyabean oil, Walnuts, Brazil nuts, Soya nuts, Olive oil, Hemp seeds and Pumpkin seeds etc are food sources rich in Omega 3 fatty acids.
2. You must try your best to include all fish, meat, fruits and vegetables in your diet and make it a balanced one.
3. Include good water intake every day to keep your body hydrated and cleansed. Drink at least 8 glasses of water at an average.
Tips that will help you avoid Anti Aging problems
- Make your meal time a pleasurable one, enjoy your food and be happy eating it.
- Set your foods in such a way that they have a contrast of color, texture and flavour.
- Add more herbs and natural spices rather than adding salt.
- Eat more of fruits and vegetables every day.
- You can have a small glass of wine or beer with your meal occasionally as it helps in digestion. But remember it should be a small glass ant not a full bottle.
- Engage yourself in physical activities such as walks and exercises.
- Choose preservatives free foods as they are unhealthy.
- Take strict care of your calories.