Foods that help you look younger

I've heard there are certain foods that can help hold onto the years. Please elaborate on those that I should incorporate and avoid.

Most of us want to look young and great, don't we? The truth is that ageing not only affects the way we look, but also our overall health. The process has an impact on all vital body functions. But diseases like osteoporosis and atherosclerosis that commonly accompany old age are not an inevitable part of ageing.

Interestingly, the process of ageing is still a mystery. One theory is that when we are young, we produce plenty of active cells to meet our needs. But, during late adolescence and adulthood, cells inevitably age and die. In fact, free radical cell damage has been significantly associated with ageing.

There's abundant evidence in favour of the theory that the fountain of youth emanates from a proper diet. While no diet can stop ageing, research proves that calorie restriction can greatly slow it down. Studies have shown that animals on lean rations live about 50% longer and show much lower rates of cancer than control groups that are allowed to feed freely.

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While the exact mechanisms to explain the relation between calorie restriction and anti-ageing are not yet clear, it's believed that hormonal and immune system changes may be involved. Calorie restriction reduces metabolic rate, oxidative damage and improves markers of age-related diseases, such as insulin resistance in case of diabetes.

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Research shows that regular intake of anti-oxidants, vitamins, minerals and good fat is critical for protection from diseases and increasing lifespan. Also, following a mild restriction (say 10%) on your present calorie intake helps.

• Your diet should be/have:Low in calories and high in nutrients.
• Particularly rich in phyto-chemicals (anti-oxidants), Vitamin B6, B12, folic acid, zinc, calcium, iron, chromium, vitamin D & E and Omega-3 fatty acids.
• Include plenty of whole-grains, brightly coloured (red, yellow and green) fruits and vegetables. Choose fresh, seasonal and organic foods.
• Protein sources like fish, soya, peas and beans, seeds, nuts, fermented milk and food products.
• Natural sources of fats such as seeds, nuts, coconut, fish and cold pressed oils.
• Functional foods like barley, oats, soya, garlic, onion, mushrooms, berries, yoghurt, etc.
• Probiotic foods like kefir (fermented milk) and yoghurt.
• Prebiotic foods like whole-grains, soya, vegetables, fruits and seeds.
• Minimal, or better still, no processed or refined foods, sugars, hydrogenated fats, preservatives, chemicals, etc.

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Also incorporate these lifestyle changes:

• Ensure a deep and restful sleep through the night.
• Have meals in pleasant surroundings and in enjoyable company.
• Have confectionary and desserts only occasionally.
• Do not skip breakfast, have smaller, frequent meals and early dinner.
• Do not smoke and indulge in substance abuse.
• Make sure you maintain regular physical activity.

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When it comes to health and longevity, the sum of the dietary components is significantly greater than its individual elements. So try to keep all of this in mind and you will stay young and look lovely!