Top 10 Age-Defying Superfoods

Whether you are a young bro first starting out in the world, or an older pro that still rides motocross on the weekend, you all need to know that your rugged (or not so rugged) good looks start from the inside-out! So if you're eating crap, it's what you're going to look like. On the flip-side, if you eat well and take care of yourself, odds are you'll age more like a fine wine than looking like "The Duke".

Eating healthy has many benefits –reduced incidence of disease, improved mood, increased energy, and helping to maintain a healthy bodyweight, to name a few. What you eat also affects the way that you look. Try these foods recommended by Dr. Nicholas Perricone to help slow the aging process and help you look better! There are many other foods that provide health benefits, but these were chosen because they are excellent sources of essential fatty acids (EFA’s), fiber or antioxidants, or lower or regulate blood sugar.

1) Acai berry

The acai berry is found in the Amazon Rainforest in Brazil, and has been consumed by people in this region for centuries. Inhabitants of this region know the palm tree that the pulp is extracted from as “the tree of life”. The berry has been used to treat a variety of disorders, including osteoarthritis, hypercholesterolemia, and for improving general health.

Acai fruit pulp contains ten times more antioxidants than cranberry, raspberry, blackberry, strawberry, or blueberry, and ten to thirty times the anthocyanins (compounds found in plants, particularly berries, that have powerful antioxidant properties.) of red wine. The pulp also contains monounsaturated fats, dietary fiber, phytosterols, and valuable trace minerals, which help to promote cardiovascular and digestive system health (4).

Researchers at the Institute of Nutritional and Food Sciences tested the antioxidant capacities of 11 commercial and non-commercial samples of acai fruit pulp. The antioxidant capacities of all purple acai samples were found to be excellent against peroxyl radicals, good against peroxynitrite and poor against hydroxyl radicals compared with common European fruit and vegetable juices. The contributions of the anthocyanins to the overall antioxidant capacities of the fruit were estimated to be only approximately 10%. They determined that compounds not yet identified are responsible for the major part of the antioxidant capacities of the acai fruit pulp (3).

Overall, the evidence to date supports acai berry’s potential as a powerful source of nutrition. It is loaded with antioxidants, and has been tested to have an ORAC (Oxygen Radical Absorbance Capacity), ten times greater than that found in red grapes.

2) Allium family vegetables

Vegetables in the allium family, such as onions, garlic, leeks, and shallots, are a rich source of phytonutrients, and are used for the prevention and treatment of several diseases, including coronary heart disease, obesity, type 2 diabetes, gastrointestinal problems, and cancer.

There is evidence that allium vegetables can protect against cancers including stomach and colorectal cancer. Organic compounds containing sulphur, which give these vegetables their foul odour, may be responsible for the cancer-preventative effects (1). As well, it has been proposed that allium vegetables may kill and alter some tumour cell lines. A literature review in Environmental Health Perspectives reported that out of 37 case-control or cohort studies reviewed, 28 found some evidence that allium vegetables have protective effects against cancer, the strongest evidence being for stomach and colon cancers (6). In addition, leeks in particular are helpful for stabilizing blood sugar.

3) Barley

Barley is a low-glycemic grain, and contains both soluble and insoluble fiber. Soluble fiber binds with fatty acids, and helps to lower blood cholesterol levels. Insoluble fiber, also known as “roughage”, promotes a healthy digestive tract, and reduces the risk of colon cancer. Barley also has high concentrations of niacin, tocotrienols (“super” form of Vitamin E), and lignans (phytoestogens that act as antioxidants) (4).

4) Beans and lentils

Beans, including kidney, black, navy, pinto, chickpeas, soybeans, dried peas, and lentils are excellent to include in an anti-aging diet. They are high in fiber (1/2 cup of cooked beans have up to 7.5 grams of dietary fiber), and are a good source of protein, potassium, and folic acid. Beans are also low-glycemic, meaning they do not cause a sharp spike in blood sugar after consuming. Beans have a protective effect against heart disease, can help lower blood pressure, and contain anti-inflammatory antioxidants (4).

5) Buckwheat

Although buckwheat sounds as though it should be a grain, it is actually the seed of a broadleaf plant. Buckwheat is low-glycemic, is higher in protein than other grains including rice, wheat, and corn, and is high in the essential amino acids lysine and arginine. Buckwheat helps to reduce high blood pressure and LDL (bad) cholesterol, and has been found to reduce blood glucose levels in diabetic rats (4).

6) Green foods

“Green foods” include barley grass, wheat grass, and blue-green algae (BGA). These green foods are similar nutritionally to dark green leafy vegetables, but are more nutrient dense. Green foods are excellent for reducing cholesterol and blood pressure, helping to build immunity, and reducing the incidence of cancer. Blue-green algae are excellent sources of essential fatty acids, protein, chlorophyll, cartenoids, vitamins, and minerals (4).

7) Hot peppers

Hot peppers such as habanero, cayenne, snd hot chili, contain capsaicinoids, which have anti-inflammatory, anti-cancer, and pain-relieving effects (4). They are also high in antioxidants, B vitamins, potassium, magnesium, iron, and Vitamin C. Research has found the component capsaicin to have anti-ulcer effects (5) and may help inhibit the growth of fat cells (2).

8) Nuts and Seeds

Nuts and seeds help reduce the incidence of several diseases, including cancer, heart disease, and diabetes, and help reduce visible signs of aging. Studies involving more than 220,000 people show that nuts help reduce the incidence of heart disease. They have antioxidant and anti-inflammatory properties, and many nuts are high in arginine, an amino acid that reduces cholesterol. Nuts also contain heart-healthy polyunsaturated omega-3 and omega-6 fatty acids (4).

9) Sprouts

Sprouts are a good source of protein and vitamin C, and can be grown from the seeds of a variety of vegetables including alfalfa, cabbage, fenugreek, mustard, radish, sesame, sunflower, chickpeas, lentils, green peas, wheat, rye and triticale (4). When selecting sprouts, make sure that they’re been refrigerated, and appear crisp, to reduce the risk of contracting a foodborne illness. Groups at high risk for contracting foodborne illnesses (young children, seniors, or people with weak immune systems) should avoid sprouts.

10) Yogurt and kefir

A study published in the International Journal of Obesity found that people who substituted yogurt for other foods lost a significant amount of fat, especially around the midsection (7). Several recent studies also have found a link between increased intake of calcium and fat loss as well as a decreased incidence of developing insulin resistance. Many yogurts are probiotic, meaning that they encourage “good bacteria” in your bloodstream. Yogurts that list “contains live and active cultures” on the label are the ones that contain probiotics.

Kefir is a probiotic, fermented milk drink that contains unique polysaccharides (long chain sugars) called kefiran. Studies have found that kefir enhances lactose digestion, and inhibits tumours, fungi, and pathogens. It has been credited with the longevity of people from the Caucasus Mountains in the former Soviet Union (4).

References

1. Bianchini and Vainio (2001). Allium vegetables and organosulfur compounds: do they help prevent cancer? Environmental Health Perspectives; 109(9):893-902.

2. Hsu and Yen (2007). Effects of Capsaicin on Induction of Apoptosis and Inhibition of Adipogenesis in 3T3-L1 Cells; Journal of Agricultural and Food Chemistry
55(5): 1730-1736.

3. Lichtenhaler et al. (2005). Total oxidant scavenging capacities of Euterpe oleracea Mart. (Acai) fruits. International Journal of Food and Science Nutrition; 56(1):53-64.

4. Perricone, Nicoloas (2004). The Perricone Promise. New York: Warner Books.

5. Wikipedia (2007). Available online from http://en.wikipedia.org/wiki/Chili_pepper#_note-pmid17295509 [Cited Oct.30, 2007].

6. Yang et al. (2004). Varietal differences in phenolic content and antioxidant and antiproliferative activities of onions. J Agric Food Chem; 52(22):6787-93.

7. Zemel et al. (2005). Dairy augmentation of total and central fat loss in obese subjects.International Journal of Obesity (London); 29(4):391-7.