Life> no use

Eat to cheat your age

(Daily Mail)
Updated: 2007-01-31 17:15

With an ever increasing life expectancy isn't it essential you hold on to your youth? Here's our indispensable guide to the top 30 everyday foods that will keep you looking and feeling younger:

We're living longer today than ever before but who wants to look their age? Fortunately science is proving that the food we eat can put the brakes on the ageing process, both on the inside and on the outside. Investing in a healthy diet now can help reduce the likelihood of suffering from ailments such as deteriorating eyesight, arthritis and heart disease, as well as fatigue, wrinkles and lacklustre skin.

Many of the visible effects of ageing, such as wrinkles, and also those that we can't see, such as deterioration of the heart and eyes, are caused by free radicals – highly reactive molecules that damage cell walls and the genetic material within cells. Free radicals are hard to avoid as they're produced naturally in the course of everyday life – factors such as smoking, pollution and overexposure to sunlight can accelerate their production.

However, eating lots of antioxidant-rich fruits and vegetables can be a powerful defence against them and the damage they cause. Other foods like vitamin-C-rich citrus fruit can help to boost the immune system, promote healthy skin and reduce the risk of eye disease.

Green leafy vegetables, orange sweet potatoes, apricots and pumpkin, are rich in beta-carotene, which can help maintain good eyesight, as well as protect against heart disease. Fish, nuts and seeds are rich in essential fatty acids which help keep the brain active, the mind agile and the nervous system healthy, but also preserve the elasticity of the skin and keep hair glossy and healthy.

Ageing is inevitable, but ageing gracefully is an art that anyone can master with a little help from the right foods.

BananaBananas are high in potassium, which keeps high blood pressure in check and reduces the risk of heart disease. And, in conjunction with sodium help maintain the fluid and electrolyte balance in body cells, thus maintaining healthy nerve and muscle function. They also contain tryptophan, which the body converts to serotonin to aid peaceful sleep.

PineapplePineapple's main benefits come from bromelain, an effective anti-inflammatory, making it exceptionally good for joint problems. Rich in vitamin C, pineapple supports the immune system and defends against free radicals, which can cause premature ageing. An excellent source of manganese, important for antioxidant defences and energy production.

StrawberryAn excellent source of vitamin C, which is essential for the manufacture of collagen - a protein that helps to maintain the structure of the skin. Vitamin C also plays an important role in healing wounds and can ward off gingivitis, the gum disease that affects three out of four adults. Also contain ellagic acid, a phytochemical with powerful anti-carcinogenic properties.

RhubarbFull of fibre, rhubarb acts as a natural laxative, keeping the digestive system in good working order and helping to lower cholesterol and prevent heart disease. Rhubarb is also high in calcium for the bones, and potassium to keep blood pressure in check and protect the heart. It is also extremely high in water, which helps to keep the body well hydrated.

AvocadoLoaded with vitamins C and E, avocados are excellent for keeping skin soft, supple and healthy, and for maintaining glossy hair. High in omega-3 fatty acids, they help prevent wrinkles, enhance brain power and treat arthritic pain. They contain the antioxidant lutein, which has been shown to protect against eye problems and cardiovascular disease.

BeetrootContaining the powerful antioxidant betacyanin, which gives beetroot its deep red hue, this vegetable purifies the blood and has anti-carcinogenic properties. Research shows it boosts the body’s natural defences in the liver, regenerating immune cells. Also contains silica, vital for healthy skin, hair, fingernails, ligaments, tendons and bones

CucumberUsed topically, cucumber helps to maintain a youthful appearance, thanks to its hydrating and anti-inflammatory properties. When ingested, the high water and balanced mineral content makes it one of the best diuretics. Cucumbers are a rich source of silica, a mineral needed for healthy skin, bone and connective tissue.

TomatoRich in lycopene which neutralises free radicals before they can cause damage, therefore staving off everything from wrinkles to heart attacks. Studies indicate that lycopene could have twice the anti-carcinogenic punch of beta-carotene. They also contain a little iron, which prevents anaemia and fatigue.

WatercressWatercress is rich in vitamin C, thus aiding the regeneration of skin cells, keeping the liver healthy and defences strong. It also contains phenethyl isothiocyanate, a chemical that helps the liver to detoxify and is said to neutralise carcinogenic cells. A useful source of iodine - essential for the proper functioning of the thyroid, and vitamin B6 to prevent memory loss.

RadishRadishes are rich in sulphur, essential for youthful, healthy skin, hair and nails, and also has anti-carcinogenic properties. Assisting the body in ridding itself of toxins, radishes help to treat gall bladder and liver problems, which might cause premature ageing.

MushroomMushrooms have more protein than most vegetables, as well as vitamin E and selenium which help maintain healthy skin and hair, and protect against heart disease. They also boost immunity and have anticarcinogenic properties. Shiitake mushrooms specifically boost immunity, the reishi variety combat high blood pressure and asthma, and maitake treat blood pressure and liver disease.

AsparagusA fantastic source of folic acid, said to prevent damage to the arteries that supply blood to the heart and the brain. Folic acid has also demonstrated anticarcinogenic properties. Asparagus contains asparagine, which, along with its high potassium and low sodium content, makes it an excellent diuretic and cleanser.