FOODS THAT KEEP YOU YOUNG
Keeping youthful the natural way is not all that difficult - you just have to eat the right foods. Anti-ageing foods like berries and fish contain powerful ingredients that can help keep you in the pink of health from inside out.
Foods that Keep Us Young Include:
Green Tea. It boasts catechins - potent antioxidants that have been shown to prevent cancer, said Ms Jaclyn Reutens, a dietitian at Aptima Nutrition & Sports Consultants.
In addition, Ms Teo Kiok Seng, a nutritionist with Nutrition Network Services, said that a recent report in the European Journal Of Neuroscience suggested that regular consumption of green tea may reduce the risk of age-related degenerative brain disorders, such as Alzheimer's disease.
However, not all forms of green tea carry the same health benefits.
'Green tea packaged in tea bags have gone through numerous processes that may have destroyed its goodness,' said Ms Reutens.
It is best to drink loose leaf green tea, she said.
Tomatoes contain lycopene, which helps to reduce wrinkles and fine lines, said Ms Reutens. This is because lycopene hinders the skin's ageing process.
It does this by preventing damage to the DNA in mitochondria, found in cells and which are crucial to cellular growth.
Tomatoes also contain vitamin C, which acts as an antioxidant, helping to strengthen collagen fibres, said Ms Magdalin Cheong, chief dietitian and senior manager of Dietetic and Food Services at Changi General Hospital.
Collagen is a protein essential to healthy skin.
Nuts and Seeds are great sources of vitamin E and omega-6 fatty acids, said Ms Reutens.
'These two compounds work hand in hand to keep skin elastic and to reduce the signs of ageing,' she said.
That is because vitamin E is an antioxidant, said Ms Cheong.
Antioxidants mop up free radicals - the main cause of skin ageing.
A study published in the American Journal Of Clinical Nutrition in 2005 found that eating almonds together with heart-friendly foods like soya products can significantly reduce cholesterol levels, said Ms Teo.
Yogurt contains calcium, which helps maintain strong bones, and probiotics which prevent bowel diseases.
'As we age, our bones lose calcium,' said Ms Reutens. 'Calcium is therefore needed in our diet to prevent osteoporosis.'
Osteoporosis is a condition where bones become weak and break easily.
On average, a 150g portion of yogurt contains 220mg of calcium. This amount makes up 30 per cent of our daily recommended intake of 800mg, said Ms Reutens.
Probiotics are bacteria that help improve the balance of good and bad bacteria in the digestive system.
'As we age, this balance needs more effort to be restored. Eating yogurt gives it a boost,' she said.
People who are lactose intolerant can eat yogurt too, as the lactose would have already been broken down by the bacteria, said Ms Teo.
Salmon and other oily fish contain heart-friendly omega-3 fatty acids, said Ms Cheong.
Ms Reutens recommends eating these at least twice a week.
'As you age, your arteries may get increasingly clogged, resulting in heart disease,' she said.
'Omega-3 fatty acids reduce the amount of fats in the bloodstream, hence preventing excessive blood clotting.'
Berries come in red, pink, blue, purple and other assorted colours. The pigments determine the types of antioxidants found in them, said Ms Reutens.
A recent antioxidant analysis by the United States Department of Agriculture showed that blueberries, blackberries, cranberries, strawberries and raspberries top the list of 20 foods with the highest levels of antioxidants, said Ms Teo.
In general, the antioxidants in berries help to reduce the likelihood of eye-related diseases, such as cataracts and age-related macular degeneration, said Ms Reutens.
Because different types of berries carry different combinations of antioxidants, we should not limit our diet to one or two kinds.
'Try to eat a wide variety,' said Ms Reutens. 'Mix them with cereal or enjoy them as a snack or dessert.'
Olive Oil is rich in monounsaturated fats, which promote a healthy cholesterol level.
It is also good for the heart, thanks to its anti-inflammatory effects that prevent heart diseases. For instance, it strengthens blood vessel walls, thus lowering the risk of internal bleeding.
However, too much olive oil is not recommended due to its caloric content.
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