Eating to Live Longer - Anti-aging Nutrients

Research shows that essential processes like eating and breathing produce free radicals: dangerous oxygenated substances in your body that eat away at your cells. Macular degeneration, heart disease, memory loss and cancer are age related problems associated with free radical damage. More and more scientists are finding that foods rich in antioxidants can counter this damage. According to research what you eat can make a difference.

Protecting your vision

Lutein a substance in spinach helps to protect the macula, the part of the eye that enables you to see fine detail. Eating 2-3 servings of omega-3 rich fish (tuna, mackerel, sardines and salmon) is another source of macula protection. Green vegetables (broccoli, kale, Swiss chard, collards. Orange fruits and vegetables (peaches and persimmons) and corn rich in zeaxanthin also help to maintain eye health and prevent age related vision loss.

Preventing Heart Disease

Garlic helps to lower cholesterol, onions contain sulfur compound that keep blood clots from forming and quercetin an antioxidant that prevents oxidation of “ bad” cholesterol.. Omega 3 fatty acids in cold-water fish like salmon, tuna, sardines and the vegetable form flaxseed also make the blood less likely to clot and blood vessels become more flexible. Oats contain bioflavanoids that seem to prevent plaque buildup and control inflammation. Nuts contain a variety of compounds that work together to reduce LDL (bad) cholesterol. Red wine and grape juice – raises HDL (good) cholesterol-bioflavanoids in the grapes may inhibit LDL oxidation.

Preventing Age Related Memory Loss

Blueberries, raspberries and blackberries contain brain-saving bioflavanoids that prevent free radicals from harming brain cells. Research indicates that one cup of blueberries everyday can improve performance requiring mental skills. Berry eating seniors also reported feeling sharper and more energetic than a control group. Green tea contains a powerful antioxidant that is particularly effective at preventing degenerative brain diseases. Green Leafy vegetables (spinach and kale) also protect the brain.

Lowering Cancer Risk

Green tea tops the list, not just for drinking but an experimental lotion made with green tea leaves blocks for formation of skin tumors. In laboratory tests allyl sulfur, a chemical in garlic seems to help block the spread of cancer. Broccoli, cauliflower and cabbage prevent cancers of the bladder. Broccoli and its kin may fight cancer by detoxifying organisms in the gut that would otherwise trigger malignancies in bladder tissue. Studies have shown that women who eat soy products such as tofu and soymilk are less likely to develop breast cancer. Soy seems to keep circulating levels of estrogen low, which in turn inhibits breast cells from proliferating. Caution: women with a family history of breast disease should avoid soy supplements.

Donna Tinnerello, MS, RD, CD/N is a registered dietitian, living in Manhattan, with more than 10 years experience in HIV and nutrition. Her subspecialties are cardiovascular, renal, gastrointestinal disease, diabetes and weight management.
Donna is available for private consultation by referral only. Ms.Tinnerello has donated time and articles to our web site at always your choice and we sincerely appreciate her contributions.

Updated 2005