Avocado – Avocado is a good source of vitamin E and can help to maintain healthy skin and prevent skin aging (vitamin E may also help alleviate menopausal hot flushes). It is rich in potassium which helps prevent fluid retention and high blood pressure. Avocado is also a good source of healthy monounsaturated fat that may help to reduce level of a bad type of cholesterol in body.
Berries – Ever heard the saying the darker the berry the sweeter the fruit? Not only are the darker berries sweeter tating, but they are better for your health. Dark berries such as blackberries, blueberries, blackcurrants and black grapes and raspberries are rich an antioxidants called anthocyanins which have been shown to slow the growth of certain cancers and improve brain function.
Broccoli – There is a compound in broccoli called sulforaphane that increases the activity of protective enzymes in our cells. There are also recent studies showing other positive halth effects: Broccoli has a strong, positive impact on our body's detoxification system, due to glucoraphanin, gluconasturtiian, and glucobrassicin; 3 glucosinolate phytonutrients found in a special combination in broccoli that supports all steps in body's detox process, including activation, neutralization, and elimination of unwanted contaminants. Broccoli is a particularly rich source of a flavonoid called kaempferol which recent research has shown the ability of kaempferol to lessen the impact of allergy-related substances on our body which helps explain the unique anti-inflammatory benefits of broccoli.
Cucumber – The skin of a cucumber is made from silica, which helps to build collagen in the skin. Cucumbers also n to contain lariciresinol, pinoresinol, and secoisolariciresinol—three lignans that have a strong history of research in connection with reduced risk of cardiovascular disease as well as several cancer types, including breast, uterine, ovarian, and prostate cancers.
Ginger – Ginger can boost the digestive and circulatory systems, which can help stave off problems that often develop as we age. Ginger may also have anti-inflammatory effects, alleviating aches and pains.
Garlic – Studies show Eating a clove of garlic a day (row or cooked) helps protect the body against certain cancers and heart disease. The cardioprotective effects of garlic are well recorded. One 1994 study in Iowa, USA, of 41,837 women between the age of 55 and 69 suggested that women who ate a clove of garlic at least once a week were 50 percent less likely to develop colon cancer. Another study at Tasgore Medical college in India suggested that garlic reduced cholesterol levels and assisted blood thinning more effectively than aspirin, thus helping to reduce the risk of heart disease.
Legumes – Legumes are a class of vegetables that includes beans, peas and lentils that are among the most versatile and nutritious foods available. Legumeshave no cholesterol, and are packed with antioxidants and protein. Legumes are full of complex carbohydrates and fiber that stablilize blood insulin level and increase satiety (keep you full longer).This can help prevent metabolic syndrome, diabetes and prevent premature aging.
Nuts and seeds – Nuts and seeds are full of vitamin E, which helps to moisturize the skin by protecting cells against free radical attacks. Nuts and seeds can also help reduce LDL cholesterol, or bad cholesterol and triglycerides, another risk factor in heart disease. The omega-3 fatty acids have been shown to help the heart avoid risky rhythms that can lead to heart attacks as well as prevent the formation of blood clots. The antioxidant properties found in the nuts may prevent the loss of memory and degenerative diseases of the brain such as Alzheimer’s disease.
Olive Oil – Olive oil is rich in monounsaturated fats (good fats) which actually lower your LDL cholesterol. It is high in antioxidants, which improves skin’s elasticity.
Salmon – The omega 3 fatty acids found in salmon help to reduce hypertension, lower triglycerides, and decrease your risk of heart attack, and also may prevent the loss of memory and degenerative diseases of the brain such as Alzheimer’s disease.
Tomatoes – Tomatoes contain the antioxidant lycopene. Lycopene is a vital anti-oxidant that helps in the fight against cancerous cell formation as well as other kinds of health complications and diseases, and keep the skin looking youthful. . Lycopene neutralizes free radicals, stops damage to our cells and lowers the incidence to many diseases; including cancers such as prostate cancer, cervical cancer, colon cancer, rectal cancer, and cancers of the stomach, mouth, pharynx, and esophagus. cancer. Lycopene also enables the body to oxidize cholesterol, making it stick to blood vessel walls and thicken them which can lead to hearty attack or stroke.
Watermelon – The flesh contain vitamin A, B and C ; the seeds contain selenium, essential fats, zinc and vitamin E, all of which help against free radical damage and aging. The antioxidants found in watermelon help repair the sun damage in skin cells. Watermelon is also a source of the potent carotene antioxidant lycopene.
Water – Drink at least 8 - 12 glasses of water every day in order to remain healthy and slow down aging. Water helps us to get rid of the toxins and unwanted waste materials from your body. Don’t rely on thirst; this sensation does not work well, and also diminishes with age.
Whole grains – Most people know that fruits and vegetables contain beneficial phytochemicals and antioxidants, but many do not realize that whole grains are often an even better source of these key nutrients. In fact, whole grains are a good source of B vitamins, Vitamin E, iron, magnesium and fiber,, as well as other valuable antioxidants not found in some fruits and vegetables. Whole grains have been shown to reduce the risk of heart disease by decreasing cholesterol levels, blood pressure, and blood coagulation. Whole grains have also been found to reduce the risks of many types of cancer and .The fiber in whole grains help reduce the risk of diabetes because of they take longer to digest and do not cause spikes in blood sugar, reducing the risk for obesity, metabolic syndrome and type 2 diabetes. Studies have also shown that people who consume more whole grains consistently weigh less than those who consumed less whole grain products.