The longevity diet

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I'll go with everything but the sardines on this one.....

I ran across this and found it interesting so I thought i would post it.

The longevity diet

by Jane eThe Times nutritionist suggests 12 foods that may keep us healthier for longer

Looking younger and living longer has become something of a modern mantra — and so we dutifully drag ourselves off to the gym (or in my case, to Thai box) and spend pounds on anti-ageing creams. Then, at the first sign of any health niggle that triggers a worry about longevity, we’re off to the doctor. Or if not, perhaps we should be: after all, we far too easily succumb to heart disease and cancer, and post-menopausal women are at risk of osteoporosis (the commonest cause of disability for those over 50).

Recently a friend’s very fit 65-year-old mum fell gently at home and fractured her pelvis — it’s usually this sort of thing that makes us realise that our bones are more brittle than we thought.

The good news is that there is much you can do to help yourself nutritionally. It is worth noting first that low-calorie diets increase the lifespan of lab animals and are associated with long life in humans — so ideally, your calorie intake should be no more than 1,800 per day unless you’re physically very active. A low-calorie, healthy diet apparently gives us anything between seven and ten extra years.

What you eat can also make a difference. While no single food guarantees youthful looks, 12 superfoods have anti-ageing and disease-fighting properites. They are high in antioxidants — the nutrients that reduce free radical damage to our cells caused by sun, smoke and air pollution, and by foods such as chargrilled, burnt meat or rancid fats. A diet rich in antioxidants ensures that our cells remain intact.

These foods are also low in — or free from — trans-fats, which are linked to damage to the heart; salt, which can lead to high blood pressure; and refined sugars, which pile on the pounds, a risk factor for heart disease and diabetes.

Try to follow my food-prescription over the next week or so, and you should not only feel better, but look fresher, too.

AVOCADOOften vilified for being high in calories, they are also mainly monounsaturated fat (the rest being mainly polyunsaturated), which can help to lower bad LDL cholesterol, a risk factor for heart disease. Avocados contain folate, needed for cell division and blood-cell formation, essential for cell regeneration, and antioxidants. They include the antioxidant vitamin E (good for the skin); lutein, a carotenoid that protects against eye diseases; and beta-sisterol, a plant compound that can inhibit absorption of cholesterol and help to lower cholesterol. I eat half an avocado most days.

BLUEBERRIESOne of the most health-protective, anti-ageing foods — their vitamin C content is high and their beta-carotene means they are good for dealing with free radicals. They contain potassium, very important in keeping blood pressure in check. Blueberries are best eaten raw, when their vitamin C content is at its highest — they are delicious with muesli, or added to live yoghurt. I’d suggest a couple of handfuls every other day.

BROCCOLIHigh in fibre, with lots of beta-carotene, folate and vitamin C to help to prevent and fight heart disease. Broccoli also contains phytochemicals (glucosinolates), important for the prevention of and in tackling cancer. Try a handful every other day — steamed or boiled lightly.

CARROTSHigh in beta-carotene, a powerful antioxidant — we absorb more beta-carotene from cooked carrots than from raw, but since vitamin C is highest in raw carrots I'd make sure you have raw or cooked daily. Carrots are delicious grated in salads, with a little lemon or orange juice and roasted sesame seeds sprinkled on top, or try carrot and orange soup.

HEMP OILIf you’re a non-fish-eater, hemp oil is a good vegetarian source of omega-3 fatty acids. It's also rich in vitamin E, a great antioxidant, and useful in preserving youthful skin. And if you think you may start getting high on it, fear not, the cannabinoid levels are far too low. I use hemp oil almost every day — don't heat it, as this breaks the omega fats down — in a 50:50 ratio with olive oil in salad dressings, or with a little mustard and vinegar or lemon juice. I think the best, both quality and taste, is Good Oil (available from good food shops including Waitrose and Selfridges).

LIVE YOGHURTThis contains probiotic bacteria such as lactobacilli and bifida, which are thought to help the gut produce anti-cancer substances called butyrates. I'd recommend a small tub a day of organic natural yoghurt — delicious with honey, fruits, chopped dried fruit etc.

OATSOats are rich in soluble fibre, which can lower levels of LDL, so-called bad fat. They also have a low GI rating, which means that they help to keep your energy levels up and steady. When cooked as porridge, oats become a medium GI food, still great for energy and for fibre that keeps the gut moving and thus helps to prevent cancers, including bowel and breast. Start each day with a bowl of porridge or organic muesli.

ONIONSOnions belong to the same family as garlic and are great for lowering bad cholesterol levels and blood pressure, and thinning the blood to minimise the risk of clotting and resulting strokes and heart attacks. They also contain flavonoids and sulphurs which may help to fight cancers, natural antibiotics which help with bronchitis, colds and flu, and a powerful antioxidant, quercetin. Spring onions, when very fresh, are also high in vitamin C. Cooked onions (and garlic) are still healthy but the heat destroys the allicin, which is an antioxidant and lowers cholesterol.

GARLICThis is a wonderful anti-cancer and heart-preserving food, but you need to eat it raw to enjoy its health benefits — throw a finely-chopped clove into a salad dressing or guacamole. Some people chew a fresh clove every day, but presumably they are not planning to breathe over anyone. Try to include raw garlic and/or raw onion in salads every other day, or finely sliced in pitta bread or wraps filled with smoked salmon, avocado and fresh rocket, with a squeeze of lemon.

PRUNESPrunes mop up more free radicals than any other fruit. They're high in soluble fibre, which is why they've traditionally been used as a laxative — they gently stimulate the bowel and soften the stool, great for helping to avoid bowel cancer. You need to drink plenty of water to help the fibre swell and kick-start the gut. The fibre and antioxidants also help to lower the levels of so-called bad cholesterol, cutting the amount of fat which can clog up arteries. To build up a good level of fibre and antioxidants, studies suggest 10-12 prunes a day.

SARDINESSardines — like herrings, mackerel, salmon and fresh tuna — are very high in omega-3 fatty acids. Two portions (a portion = 140g) a week for women, up to four a week for men or for women above childbearing age, are one of the best weapons against heart disease and stroke, and may help to prevent some cancers and reduce arthritis symptoms. Age spots and wrinkles are a sign of damage caused by free radicals — the omega oils will also help to prevent this.

BLACK TEATea is full of antioxidants, but only when it's served black — milk reduces its powers drastically. Some people swear by white tea for its anti-ageing properties — although it's expensive and I am not sure you would see the difference. Tea (green scores higher than black) is rich in antioxidants because of its high concentration of epigallocatechin gallate, which is 200 times stronger than vitamin E and 20 times stronger than vitamin C. Scientists have shown that levels of these rise significantly in the blood within 30-50 minutes of drinking a cup of tea. Green tea also helps to regulate blood sugar levels and reduce levels of harmful LDL cholesterol.

AND WATERWell-hydrated skin looks years younger. Drinking 2.5 litres will also help to keep your energy levels up and cholesterol levels down — water helps to swell the fibre in foods such as wholegrain, oats, pulses, vegetables and fruits, and to work its magic in lowering bad fat levels. And if you drink this amount each day you’ll also be able to digest food better and absorb nutrients.

Source: http://www.timesonline.co.uk/article/0,,8126-1763112_1,00.html

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