Age Defying Foods – Elsa’s Nutrition advice

Anti-ageing health comes down to the choices you make. To age well you need to live well! Diet along with other lifestyle choices plays a crucial role in preventing premature ageing and age related illnesses. An all round balanced diet is essential but as we age there are particular foods which become even more important to our health. Below are foods that have been shown to have positive anti-ageing properties.

 

Spices:

Not only do spices add wonderful flavour to our food they are also ripe with anti-oxidant power which means they help protect us against disease. In addition, they also have powerful anti-inflammatory properties. Inflammation has been identified as a precursor to many chronic diseases, such as heart disease, arthritis, and Alzheimer’s to name but a few. Cinnamon, ginger and turmeric are particularly beneficial to health and should be used liberally during cooking.

Garlic:

Garlic is known as a powerful anti-ageing food that helps our bodies fight against infection and disease. It’s best to crush garlic and leave it stand for 15 minutes before adding it to your dish. This will trigger an enzyme reaction that boosts the healthy compounds found in garlic. It’s also best to add it towards the end of the cooking process to retain the maximum amount of flavour and nutrition.

Legumes:

Beans and lentils are a delicious source of protein, fibre, B vitamins, iron, folate, magnesium and many phytonutrients and should be consumed on a regular basis. Because of their high vitamin B and magnesium content, they help our bodies deal with and resist stress which is very important as we age! Beans and lentils also have phytoestrogen properties which means they can be particularly useful for alleviating menopausal symptoms such as hot flushes.

Oily Fish:

Most of us are deficient in Omega 3 essential fatty acids which is why it is so important that we consume oily fish such as salmon, mackerel and sardines or take a fish oil supplement. Several studies have shown that regular consumption of oily fish dramatically reduces the risk of depression and alzheimers disease. Omega 3 also helps lower cholesterol levels and acts as an anti-inflammatory in the body which means that it can help those suffering from inflammatory conditions such as arthritis.

Green Leafy vegetables:

The likes of spinach, rocket, kale and cabbage are powerful health promoters. Regular consumption of green leafy vegetables seems to be able to lessen our risk for many of the most common age related diseases of the 21st century including cardiovascular disease, type 2 diabetes and even cancer. Aim to eat at least two portions per day. Try mixing rocket and spinach leaves together with olive oil and balsamic vinegar for a tasty and super nutritious side salad.

For an individual consultation e-mail info@elsajonesnutrition.ie

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