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Eat to live long. Aging is inevitable, but science has revealed many strategies that can help slow down or even reverse the process. And as the weather begins to warm up and the scorching desert sun becomes inevitable, foods can help shield your skin from the damage the sun wreaks on it. According to research presented at the annual meeting of American Society for Biochemistry and Molecular Biology in California. Start right now by including more of these 10 antioxidant-rich foods to your diet.
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\nAccording to the latest report from the National Centre of Health Statistics, avocado oil has the ability to combat destructive rogue oxygen molecules. Avocados can lower your LDL (low-density lipoprotein) "bad" cholesterol while raising your HDL (high-density lipoprotein) "good" levels, and they help your body absorb heart-healthy vitamins like beta-carotene and lycopene. Research also shows that avocado oil helps the survival of cells by penetrating their mitochondria and by combating free radicals.
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\nFour decades ago, researchers from the Seven Countries Study concluded that the monounsaturated fats in olive oil were largely responsible for the low rates of heart disease and cancer on the Greek island of Crete. Now we know that olive oil also contains polyphenols, powerful antioxidants that may help prevent age-related diseases. Studies also show that olive oil may also be linked to brain health and cancer prevention. Aim for two tablespoons a day.
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\nConsider turmeric a regular must-have. It’s been shown to help prevent cancer, and contains curcuminoid pigments that turn on genes that enhance the body's own synthesis of antioxidants. Turmeric also protects brain cells and skin cells, improving concentration and slowing the formation of wrinkles and fine lines. Turmeric's warm peppery flavour adds depth to smoothies, vegetables, and eggs. Add a dash of ground turmeric to an almond milk, banana, and raw honey smoothie.
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\nTomatoes are rich in lycopene, belonging to the cartenoid family of nutrients. Lycopene is an antioxidant that also has anti-glycation action which will help protect our tissues from sugar molecules in food. The nutrient has been liked with protection from heart disease and from some forms of cancer. It also protects the skin from the harmful effect of the sun.
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\nAllicin, an antibacterial and antifungal compound, is the steam engine pushing forward garlic’s myriad of health benefits. The chemical is produced by the garlic plant as a defense against pests, but inside your body it fights cancer, strengthens your cardiovascular system, decreases fat storage, and fights acne inflammation. To activate the most possible allicin, you’ve first got to crush the garlic as finely as possible. Peel the cloves, then use the side of a heavy chef's knife to crush the garlic before carefully mincing. Do not to overcook it, as too much heat will strip the compound of its benefits.
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\nIn a landmark study published in 1999, researchers at Tufts University’s Jean Mayer Human Nutrition Research Centre on Aging fed rats blueberry extract for a period of time that in “rat lives” is equivalent to 10 human years. These rats outperformed rats fed regular chow on tests of balance and coordination when they reached old age. Compounds in blueberries (and other berries) mitigate inflammation and oxidative damage, which are associated with age-related deficits in memory and motor function.
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\nAn ounce of almonds a day, about 23 nuts, provides nearly 9 grams of heart-healthy oleic acid, which is more than peanuts, walnuts, or cashews. This monounsaturated fat is known to be responsible for a flurry of health benefits, the most recent of which is improved memory and the ability to fight inflammation. If nothing else, snacking on the brittle nuts will take your mind of your hunger. Nearly a quarter of an almond’s calories come from belly-filling fiber and protein.
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\nMackerel is an “oily fish” that is rich in omega-3 fats. These have natural anti-inflammatory action – low grade inflammation through the body has been implicated in age-related diseases. The two main Omega-3 fats in mackerel are eicosapentaenoic acid (EPA) and decosahaxaenoic acid (DHA). DHA is linked to enhanced brain functioning in later life. Mackerel is also a good source of vitamin D.
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\nLiterally hundreds of studies have been carried out to document the health benefits of catechins, the group of antioxidants concentrated in the leaves of tea plants. Among the most startling studies was one published by the American Medical Association in 2006. It broke participants into two groups, only one of which was put on a catechin-rich green-tea diet. At the end of 12 weeks, the green-tea group had achieved significantly smaller body weights and waistlines than those in the control group. That is because researchers believe that catechins are effective at boosting metabolism. Like Yerba Mate, extracts of green tea have been found to offer tissue protection too.
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\nThe Kuna people of the San Blas islands, off the coast of Panama, have a rate of heart disease that is nine times less than that of mainland Panamanians. The reason? The Kuna drink plenty of a beverage made with generous proportions of cocoa, which is unusually rich in flavanols that help preserve the healthy function of blood vessels. Maintaining youthful blood vessels lowers risk of high blood pressure, type 2 diabetes, kidney disease and dementia.