The Longevity Diet

[Guest guest]

The longevity diet

The Times nutritionist suggests 12 foods that may keep us healthier

for longer

by Jane Clarke

Previously posted to SoFlaVegans list (thanks)

 

http://www.timesonline.co.uk/article/0,,8126-1763112_1,00.html

 

Looking younger and living longer has become something of a modern

mantra - and so we dutifully drag ourselves off to the gym (or in my

case, to Thai box) and spend pounds on anti-ageing creams. Then, at

the first sign of any health niggle that triggers a worry about

longevity, we're off to the doctor. Or if not, perhaps we should be:

after all, we far too easily succumb to heart disease and cancer, and

post-menopausal women are at risk of osteoporosis (the commonest

cause of disability for those over 50).

 

Recently a friend's very fit 65-year-old mum fell gently at home and

fractured her pelvis - it's usually this sort of thing that makes us

realise that our bones are more brittle than we thought.

 

The good news is that there is much you can do to help yourself

nutritionally. It is worth noting first that low-calorie diets

increase the lifespan of lab animals and are associated with long

life in humans - so ideally, your calorie intake should be no more

than 1,800 per day unless you're physically very active. A

low-calorie, healthy diet apparently gives us anything between seven

and ten extra years.

 

What you eat can also make a difference. While no single food

guarantees youthful looks, 12 superfoods have anti-ageing and

disease-fighting properites. They are high in antioxidants - the

nutrients that reduce free radical damage to our cells caused by sun,

smoke and air pollution, and by foods such as chargrilled, burnt meat

or rancid fats. A diet rich in antioxidants ensures that our cells

remain intact.

 

These foods are also low in - or free from - trans-fats, which are

linked to damage to the heart; salt, which can lead to high blood

pressure; and refined sugars, which pile on the pounds, a risk factor

for heart disease and diabetes.

 

Try to follow my food-prescription over the next week or so, and you

should not only feel better, but look fresher, too.

 

AVOCADO

Often vilified for being high in calories, they are also mainly

monounsaturated fat (the rest being mainly polyunsaturated), which

can help to lower bad LDL cholesterol, a risk factor for heart

disease. Avocados contain folate, needed for cell division and

blood-cell formation, essential for cell regeneration, and

antioxidants. They include the antioxidant vitamin E (good for the

skin); lutein, a carotenoid that protects against eye diseases; and

beta-sisterol, a plant compound that can inhibit absorption of

cholesterol and help to lower cholesterol. I eat half an avocado most

days.

 

BLUEBERRIES

One of the most health-protective, anti-ageing foods - their vitamin

C content is high and their beta-carotene means they are good for

dealing with free radicals. They contain potassium, very important in

keeping blood pressure in check. Blueberries are best eaten raw, when

their vitamin C content is at its highest - they are delicious with

muesli, or added to live yoghurt. I'd suggest a couple of handfuls

every other day.

 

BROCCOLI

High in fibre, with lots of beta-carotene, folate and vitamin C to

help to prevent and fight heart disease. Broccoli also contains

phytochemicals (glucosinolates), important for the prevention of and

in tackling cancer. Try a handful every other day - steamed or boiled

lightly.

 

CARROTS

High in beta-carotene, a powerful antioxidant - we absorb more

beta-carotene from cooked carrots than from raw, but since vitamin C

is highest in raw carrots I'd make sure you have raw or cooked daily.

Carrots are delicious grated in salads, with a little lemon or orange

juice and roasted sesame seeds sprinkled on top, or try carrot and

orange soup.

 

HEMP OIL

If you're a non-fish-eater, hemp oil is a good vegetarian source of

omega-3 fatty acids. It's also rich in vitamin E, a great

antioxidant, and useful in preserving youthful skin. And if you think

you may start getting high on it, fear not, the cannabinoid levels

are far too low. I use hemp oil almost every day - don't heat it, as

this breaks the omega fats down - in a 50:50 ratio with olive oil in

salad dressings, or with a little mustard and vinegar or lemon juice.

I think the best, both quality and taste, is Good Oil (available from

good food shops including Waitrose and Selfridges).

 

OATS

Oats are rich in soluble fibre, which can lower levels of LDL,

so-called bad fat. They also have a low GI rating, which means that

they help to keep your energy levels up and steady. When cooked as

porridge, oats become a medium GI food, still great for energy and

for fibre that keeps the gut moving and thus helps to prevent

cancers, including bowel and breast. Start each day with a bowl of

porridge or organic muesli.

 

ONIONS

Onions belong to the same family as garlic and are great for lowering

bad cholesterol levels and blood pressure, and thinning the blood to

minimise the risk of clotting and resulting strokes and heart

attacks. They also contain flavonoids and sulphurs which may help to

fight cancers, natural antibiotics which help with bronchitis, colds

and flu, and a powerful antioxidant, quercetin. Spring onions, when

very fresh, are also high in vitamin C. Cooked onions (and garlic)

are still healthy but the heat destroys the allicin, which is an

antioxidant and lowers cholesterol.

 

GARLIC

This is a wonderful anti-cancer and heart-preserving food, but you

need to eat it raw to enjoy its health benefits - throw a

finely-chopped clove into a salad dressing or guacamole. Some people

chew a fresh clove every day, but presumably they are not planning to

breathe over anyone. Try to include raw garlic and/or raw onion in

salads every other day, or finely sliced in pitta bread or wraps

filled with smoked salmon, avocado and fresh rocket, with a squeeze

of lemon.

 

PRUNES

Prunes mop up more free radicals than any other fruit. They're high

in soluble fibre, which is why they've traditionally been used as a

laxative - they gently stimulate the bowel and soften the stool,

great for helping to avoid bowel cancer. You need to drink plenty of

water to help the fibre swell and kick-start the gut. The fibre and

antioxidants also help to lower the levels of so-called bad

cholesterol, cutting the amount of fat which can clog up arteries. To

build up a good level of fibre and antioxidants, studies suggest

10-12 prunes a day.

 

BLACK TEA

Tea is full of antioxidants, but only when it's served black - milk

reduces its powers drastically. Some people swear by white tea for

its anti-ageing properties - although it's expensive and I am not

sure you would see the difference. Tea (green scores higher than

black) is rich in antioxidants because of its high concentration of

epigallocatechin gallate, which is 200 times stronger than vitamin E

and 20 times stronger than vitamin C. Scientists have shown that

levels of these rise significantly in the blood within 30-50 minutes

of drinking a cup of tea. Green tea also helps to regulate blood

sugar levels and reduce levels of harmful LDL cholesterol.

 

AND WATER

Well-hydrated skin looks years younger. Drinking 2.5 litres will also

help to keep your energy levels up and cholesterol levels down -

water helps to swell the fibre in foods such as wholegrain, oats,

pulses, vegetables and fruits, and to work its magic in lowering bad

fat levels. And if you drink this amount each day you'll also be able

to digest food better and absorb nutrients.