We have already talked in previous articles about the importance of a healthy diet. The following are tips of foods you correctly should be eating to fight to age.
1. Fibre – Try to get at least 25 – 35 grams per day. Fibre is good for your digestive tract and helps with the removal of toxins from your system. It also lowers cholesterol levels, helps you feel full, so you don’t feel the need to overeat, and slows your rate of sugar absorption to reduce spikes in your glucose levels.
2. Garlic and onions – These won’t improve your social life, but they will help your body detoxify.
3. Omega 3 Fats – These are the good fats. They’re found in avocadoes, salmon, and tuna. These are good for your skin as well as your heart and brain.
4. Nuts – Almonds are especially good. They are high in protein and fibre. Buy them raw. Don’t get them covered in salt or honey roasted. Peanuts are not good.
They are high in fat (and usually salt) and are not a nut.
5. Berries – These are great anti-oxidants and high in fibre. Blueberries are also high in phytonutrients which help with the regeneration of cells.
6. Yoghurt – The live cultures in yoghurt helps keep your digestive tract healthy and boosts your immune system.
7. Fresh vegetables – I’ve mentioned this before, but I can’t leave this section without praising the many benefits of veggies. They are high in fibre and contain many minerals and vitamins.
Make sure you get a variety of different coloured veggies in your diet. Broccoli, bok choy, cabbage, and Brussel sprouts are considered great cancer fighters. Fresh, organic produce is the best, but it can be expensive. Local farmers markets sometimes offer the freshest choices. When you can’t buy fresh; then frozen is a better option than canned.
8. Beans – These are high in fibre and omega fatty acids that help fight to age.
9. Spices – Many spices such as basil, oregano, cayenne, and ginger contain vital anti-oxidants. Some studies show that cinnamon can help lower glucose levels.
Spices are also beneficial if you’re trying to lose weight. They are better for you than using a lot of salt; plus when you eat something spicy you feel more satisfied and full. Obviously, if certain spices upset your digestive system, then eliminate them from your diet.
10. Juicing – If you aren’t eating enough dark vegetables and fruits such as blueberries; you should consider juicing. This is an easy way to get essential fruits and veggies into your diet. Frozen blueberries work well for this and aren’t as expensive as fresh. You can throw in some spinach, and you won’t even taste it. You’ll only taste the yummy bananas or mangoes that you’ve added.
11. Dark chocolate – This is actually an antioxidant and much lower in sugar than milk chocolate. This can be an excellent (though occasional) treat.
12. Red wine – Another occasional treat that works as an anti-oxidant.
Note: As you get older, you may develop sensitivities to foods that never bothered you before. If you start having stomach pains or digestion problems, try keeping a food journal for a few weeks. Track what you eat, how much you eat, and then write down any stomach problems you experience. This can help you pinpoint which foods are causing you problems so you can eliminate them out of your diet. Flour and dairy products are common culprits.
A food diary can also be beneficial if you’re trying to lose weight. You are probably taking in more wasted calories than you realise. By tracking your intake of food and beverages (be honest, don’t cheat!) for at least a week, you’ll know what you need to cut back on or eliminate.