mojo – Page 4 – Juice Health Benefits & Recipes

30 Sep

The Benefits of Anti Ageing Foods

Though we all grow older, not everyone wants to deal with the side effects of aging: wrinkles, blotches, or sagging skin. What many people do not know is that if you eat the right foods, you will not have to deal with such issues. The antioxidants in anti ageing foods will help you look and feel your very best. This means you will not have to resort to plastic surgery or try dangerous methods of staying youthful. Super foods are full of natural nutrients that keep people’s energy levels high, overall health and nutrition on the up and up, and wrinkles at bay. The following are just some of the many anti ageing foods you can include in your diet to keep your skin looking its very best.

You don’t have to eat bland food to stay youthful. For example, avocado is one of the best anti ageing foods you can consume. The vitamin E in this food is something that sparks cell growth or rejuvenation and nourishes the skin. A solid dose of avocado in your life will make your skin smooth and soft. It is also helps to keep bad cholesterols out of the body and is a solid way to gain rich potassium, which in turn will prevent fluid retention.

Many studies have reported that including a clove of garlic into one’s diet can help the individual fight heart disease and will keep the skin looking radiant. Similarly, ginger root is a great item to include in one’s diet because it helps keep the circulatory system up and running.

Fruits are notorious for containing rich antioxidants that will keep the body’s metabolism pumping and your skin hydrated. Berries like black berries and grapes are particularly great to include in your diet. Watermelon is a solid addition because it has rich nutrients like vitamins A, B, E, and C plus zinc and much, much more.

If you want to look as young as you feel, then you should try to include nuts in your diet. These are a great snack or a great addition to one’s morning yogurt or afternoon salad. Everything from walnuts and pecans to peanuts and pistachios is rich in such items as iron, potassium, and magnesium, plus more. The nut family helps improve one’s digestive system, too, which in turn helps the body’s immune system and metabolism.

And of course, water is one of the easiest additions to one’s diet and one of the best ways to prevent wrinkles, improve one’s digestive system, and to stay healthy. Try to consume at least eight glasses of water a day and one will be able to flush the body of toxins, hydrate the skin, and give the body the water it needs to function. Similarly, all-natural juices such as tomato or apple juice are a great way to increase water intake plus receive the vitamins one may need.

Anti Ageing Foods Diet

Making diet changes is not as difficult as you might think. All you need to do is think about how to slip such super foods into each of your meals or to include them as snacks. Once you try including anti ageing foods in your diet, you will start to look and feel your very best. This is a long term investment that will give your skin a youthful glow. The only risk to such foods is to eat too much of one food. Try to broaden your diet so that it is balanced and rich. Too much of one thing is never good. Instead, be smart about your nutrition choices to give your skin and body everything it needs. The natural antioxidants not only help prevent wrinkles, they also help increase your overall health and life expectancy!

30 Sep

Super Green Foods

These days, it is difficult to go anywhere without being reminded of the necessity of eating healthy. As we continue to be bombarded by fast food where more emphasis is placed on making it as cheap as possible than trying to make it in any way healthy, and the trend in home cooking is toward prepared meals using preservatives and artificial flavors, it is becoming more important for individuals to take steps on their own to ensure that they get healthy foods into their diet. Fortunately, doctors have identified a number of super green foods that are extremely healthy and provide numerous nutritional benefits. Unlike other green foods such as vegetables, these items are grasses and grains that can be served as ingredients in a meal. Increasingly, men and women are finding the benefits of taking dietary supplements including these organic products to obtain the benefits to their health without having to work them into an everyday diet.

Wheatgrass

One example of these perfect food products is wheatgrass. When broken down nutritionally, wheatgrass consists of over twenty percent protein. This makes it an excellent supplement for people who need more protein in their diet, which includes a significant portion of the population. It has been used as an organic supplement for people suffering from low energy problems. Some people with gluten allergies who have restrictions on the wheat products they can eat think that they are not allowed to take wheatgrass supplements. This is not true, however. Wheatgrass does not contain the gluten that wheat grains have, making it perfectly safe for gluten allergists.

Alfalfa

Alfalfa is another one of the super foods, a nutritional heavy hitter that is seeing increased popularity as a dietary supplement. It has been discovered as a natural cholesterol reducer and has been shown to reduce atherosclerotic plaque when added to the diets of monkeys, making it potentially helpful for people suffering from clogging arteries. One doctor listed the organs that are assisted by the inclusion of alfalfa in a diet as including the kidney, the liver, the prostate, the digestive organs and the reproductive organs.

Green tea

Another green superfood that is showing up in guidelines for improved dietary health is green tea. Green tea has been shown to have cancer-fighting effects. This is because green tea is full of a number of items that can not only attack cancer cells at the molecular level, but can offer protection to the DNA of healthy cells in the body, preventing them from getting cancerous. Green tea is also believed to have benefits in cardiovascular health as well, and is also listed as helping with a laundry list of concerns, including dental health, skin care, and osteoporosis.

These and other super green nutritional aids are gaining momentum in the dietary supplement industry as a natural alternative to chemical additives that may do more harm than good in the long run. Nutritional experts everywhere agree that adding natural ingredients into your food and dietary supplements is vital to improving your long-term resistance to disease and overall heath. By adding these and other super green foods to your dietary intake, you can ensure that you too reap the benefits of an increasingly green diet.

30 Sep

Superfoods List

While there are many foods that contain benefits for a person’s health, certain foods are commonly referred to as “superfoods” because they contain multiple beneficial properties and are especially dense in nutrients. A superfood may be good for metabolism and weight loss, may help with digestion, may be good for the heart and blood pressure, may help to prevent disease and may even help to improve mood and concentration. Often, the items included on a superfoods list will boast a combination of these benefits.

So, without further ado, here is a list of seven popular, easily attainable super foods:

1. Beans

According to Dr. Perricone, who regularly appears on Oprah, “Beans are extremely beneficial in an anti-diabetes diet because they rank low on the glycemic scale…” meaning that they help to maintain healthy blood sugar levels. For anyone, diabetic or not, beans provide an excellent source of fiber and protein while remaining low in fat. Beans come in a variety of options, including: black, pinto, kidney, garbanzo, soy, navy and many more. They are found in the cooking of almost every culture around the world and are extremely versatile in their recipe options.

2. Yogurt

Yogurt contains naturally occurring probiotics, which are excellent for digestion and overall health. Yogurt also contains calcium, which is good for bones and may prevent the onset of osteoporosis, and contains protein, b-vitamins, potassium and magnesium.

3. Salmon

In 2002, the American Heart Association recommended eating 2 servings of fish per week. Salmon is relatively low in fat when compared to most meats, and is an excellent source of protein and fatty acids. Canned salmon is an inexpensive alternative when fresh salmon isn’t in the budget or widely available.

4. Broccoli

This green vegetable is an excellent source of calcium, vitamins a and c and fiber, which aids in digestion and weight loss. Eating a variety of green vegetables is believed to keep your heart healthy and aid in cancer prevention.

5. Dark Chocolate

The cocoa found in dark chocolate is an excellent source of antioxidants and caffeine, which can stimulate endorphins and improve mood as well as concentration.

6. Green tea

It is widely known that green tea has powerful antioxidants and naturally occurring caffeine, which, like chocolate, aids in energy and concentration. Some studies have also shown that people who drank green tea lost more weight than their counterparts who followed the same diet but did not drink green tea.

7. Avocados

This nutrient dense fruit is delicious as well as good for you! Avocados contain the healthy, monosaturated fats, which are known to promote “good” cholesterol. They are also high in fiber and contain potassium and magnesium.

While superfoods are often recognized for being packed with the above benefits, it is still advisable to include them in an overall balanced diet, which includes a variety of fruits, vegetables, whole grains and proteins.

In addition to being healthy, these foods are delicious and easy to prepare and enjoy. Best of all, the items on this superfoods list are readily available in the aisles of a store near you.

30 Sep

Benefits of Whole Food Vitamins

Whole food vitamins are one of the best supplement choices that an individual can make for their health because these vitamins are made from actual food and not from synthetically formulated chemicals manufactured in a lab. Recent studies have shown that supplements made from real food are more easily absorbed by the body and contributes greatly to the individuals overall nutrition. The continued depletion of our natural food supply has made natural vitamins not only an important addition to our lifestyles, but also a necessary addition to our modern lifestyles.

The Importance Of Whole Food Vitamins

Whole food vitamins are important because they contribute not only natural vitamins, but they also contribute a number of other substances that are important to our health. These substances are found naturally in food and can’t be obtained through a daily multivitamin or any other supplement for that matter. One of these these important substances are a little thing called probiotics. While vitamins are very important to the proper health of an individual, probiotics are also necessary because they provide the “friendly bacteria” that our body needs in order to properly digest and assimilate the nutrients from food.

Another benefit of whole food vitamins is that they provide a full spectrum of nutrients to the consumer. Recent scientific research has clearly shown that the human body is not designed to absorb isolated vitamins and minerals. The human body is designed to absorb nutrients in full spectrum. Let me give you an example:

If a person eats an orange they are not only getting vitamin C, but they are also getting a full spectrum of other nutrients that allow the vitamin C to be properly absorbed. A person taking vitamin C by itself does not get the supporting nutrients that allow them to properly absorb this nutrient. The whole food vitamin does give the consumer the supporting spectrum of vitamins that are needed to properly absorb it.

Why Take Whole Food Vitamins, Why Not Just Eat Normal Food?

Tomatoes are a source of lycopene

Now I know that many of you may be asking why you shouldn’t just eat the right food and not bother with the whole food supplements (by the way – check out the definition of whole foods – what foods are considered as whole foods). While it is certainly preferable to get your nutritional needs met in this way, it is often not very practical. Once again, let me give you an example:

To get your daily dose of lycopene you would have to consume ten tomatoes each and every day. Even if you could do that, it wouldn’t be very practical would it? But what if those tomatoes were dried ground up and placed in pill form? It would certainly be easier and that is the premise behind whole food vitamins. They allow you to meet your nutritional needs without excessive calories or having to eat an enormous amount of food.

The Price – How Expensive Are They?

When people hear the words “whole food vitamins” or “organic vitamins” one of their initial concerns is that the product will be prohibitively expensive. Whole food vitamins are generally slightly more expensive than synthetic vitamins due to the manufacturing process takes longer to extract the essential nutrients from the food. But it is not prohibitively expensive and the consumer can rest assured that they are receiving a product that has higher purity standards and nutritional value than regular, over the counter vitamins.

In our hectic, fast paced society it is becoming quite clear that more and more people are turning to whole food vitamins to ensure that their nutritional needs are met and their health is protected against the various diseases that are caused by vitamin and mineral deficiencies.

30 Sep

Resveratrol Health Benefits

Resveratrol, which is found in red wine as well as other food products, is a phytoalexin which is found in various plants. The compound is known for its anti-aging capabilities and acts as an anti-inflammatory compound as well as an antioxidant which increases the body’s energy and lowers the level of sugar in the blood. Because of the positive effects of resveratrol, pills have been created which contain a much higher concentration of the compound then is found in wine. Because of this, it is possible to reap the benefits of the compound without having to consume large amounts of wine or other resveratrol containing plants.

Resveratrol is found in the skin of red grapes.

Where Can You Find Resveratrol?

Resveratrol is primarily found in red wine as well as in the skin of red grapes, cranberries, and blueberries. Small amounts are also found in peanuts. Plants produce the compound in reaction to the attack of fungi or bacteria in order to defend the plant. Typically, resveratrol supplements are composed of extracts of Japanese knotweed which provides the user with thousands of servings of the compound.

Resveratrol was first found in the 1940s in the roots of the plant, Veratrum grandiflorum, and was discovered later in 1976 in red grapes and in 1992, in wine.

Health Benefits

With research, the compound has been shown to prevent cancer in addition to acting as an anti-inflammatory, anti-mutagenic, and anti-fungal drug. Being a relatively new supplement, very little testing has been performed on humans although research in animals has proved to be quite successful. Its effects have led to resveratrol being labeled “The Fountain of Youth” due to its documented ability to slow down the aging process. The compound has also been shown to demonstrate anti-carcinogenic as well as weight loss properties. This is accomplished by the stimulation of a gene which limits the storage of fat as well as delays the process of aging.

Side Effects

Red wine is one of the main sources of resveratrol

There have been a few side effects that some have reported although these did not occur in the majority of resveratrol supplement users. One of these side effects is diarrhea although this has been shown to occur in individuals who take low quality supplements in large doses. People who took higher quality supplements did not report experiencing these symptoms. The diarrhea is not actually caused by the resveratrol but, instead, by the emodin which is also found in the supplements as a filler.

Another side effect which has been documented is pain in the joints as well as Achilles tendinitis. Along with diarrhea, this is not caused by the resveratrol itself but by the copper which is also present in the supplement. The last side effect, the reasons for which have not been documented, is insomnia and accompanying anxiety which some individuals reported feeling after taking the pills. Individuals compared the feeling to that experienced after consuming large amounts of caffeine.

Consult With Your Physician

One thing to keep in mind when deciding to take resveratrol supplements is whether or not other prescription medications are being taken. When combined with these drugs, the supplements may lead to blood thinning due to the anti-inflammatory abilities of the compound especially if other blood thinning drugs are being taken.

Before taking resveratrol supplementation, it is important to consult with the physician. Many of the side effects which have been reported are completely anecdotal without any scientific proof based on research. Even those anecdotal side effects have only been reported in those who have taken very high doses, usually of low quality supplements.

Therefore, if one were to ensure that they solely took high quality resveratrol supplements, then the side effects would be minimal if any were present at all. Based upon evidence, the benefits of resveratrol far outweigh the potential side effects.

30 Sep

Superfoods For Super Health – Which Foods Are Superfoods?

Many people wonder which foods are the most nutritious and which foods to consume on a regular basis to improve health. The answer is simple: Superfoods.

As the saying goes, you really are what you eat.

Superfoods

A superfood is any food that is living, rich in vitamins, minerals, high in fiber, low in calories and produces an alkaline pH in the body, as disease cannot survive when the body is in an alkaline state.

So which foods are superfoods?

Here is a simple guideline to follow:

Living, whole foods are the most nutritional and most easily digested foods because of the enzymes they possess. Basically all fresh fruits and vegetables when eaten raw are living foods, with living enzymes and have high nutritional value, especially if they are grown in organic soil. Fresh fruits and vegetables contain lots of fiber, are low in calories, have many vitamins and minerals, are high in anti-oxidants, and almost all produce an alkaline pH in the body, thus helping to combat disease.

A good guideline to follow with fruits and vegetables is to try to consume as many different colors as possible.

For example:

Red fruits and vegetable superfoods are pink grapefruit, tomatoes, red bell peppers, and watermelon. The red varieties contain lycopene, a substance that has been praised for its many cancer fighting properties, especially prostate cancer in men.

The purple variety contains concord grapes, blueberries, red cabbage, and prunes. All of these contain high amounts of antioxidants and help reduce heart disease.

In the green shade, spinach, broccoli, Brussels sprouts, collard greens, bok choy and kale are good choices, as they contain lutein, folate and sulforaphane which has been shown to reduce heart disease and macular degeneration by aiding the body in detoxification.

In orange shades, carrots, mango, pumpkin, and oranges work well. The orange superfoods contain beta-carotene which fortifies the lungs, esophagus, stomach, eyesight, and helps boost the immune system.

Whites contain cauliflower, mushrooms, bananas, onions and garlic. These foods contain high amounts of allicin and anthoxanthins which aid in keeping blood pressure low and help balance the “good” bacteria in the digestive tract. Proper digestion is a key to good health as many maladies in the body originate in the intestines.

The benefits of eating living, whole, superfoods are immense. So get over to the produce section and make as many meals as colorful as you can.

30 Sep

What Are Whole Foods?

Consumers trying to select healthier food items often confront some ambiguous terms as they pursue a better lifestyle and diet: whole, vegetarian, raw, and organic. While all these terms represent healthier choices, there are crucial differences between them and different reasons for pursuing each food type.

The Buzz about Whole Foods – What Are They?

In general, whole foods usually refers to food that:

1) includes most edible parts of the food,

2) is minimally processed, and

3) contains no artificial chemicals or preservatives.

These foods are as close to their “whole” or natural state as possible.

Consuming more whole foods can have a wide range of benefits, including providing more vitamins and minerals, slowing down the aging processes, improving insulin levels, and increasing a person’s sense of well being.

A good example of a whole food is whole wheat. Whole wheat includes the bran, endosperm and germ. This is in contrast to a product like Wonder® Bread, which only contains the endosperm from the wheat, and adds such frightening ingredients as high fructose corn syrup, diglycerides, and diammonium phosphate. Unfortunately, the FDA has not officially defined what constitutes a “whole food”. To reduce confusion, it may be helpful to compare the term to other related health terms.

Whole Foods vs. Vegetarian Foods

Vegetarian foods are simply foods produced without any animal parts, except for certain dairy products. Frequently, consumers follow a vegetarian diet for ethical and spiritual reasons, as well as health reasons. Like a vegetarian diet, a whole foods diet usually has an emphasis on whole grains, fruits, nuts, and vegetables. However, a whole foods diet may also include minimally processed meats. Furthermore, a vegetarian diet may contain certain processed foods, like refined sugars.

Whole Foods vs. Raw Foods

If a whole foods diet contains minimally processed foods, a raw foods diet takes it to the next level and eliminates cooking all foods. The basic idea behind eating raw foods is that cooking simply destroys too many nutrients, especially vitamins and enzymes. More vitamins and enzymes make it easier for the body to properly digest foods. All raw foods are whole foods, but all whole foods are not necessarily raw. Furthermore, many times a raw food diet is also vegetarian, but not necessarily.

Whole Foods vs. Organic Foods

“Organic foods” is the only term that is legally regulated. Organic foods must be certified organic and grown without conventional pesticides, synthetic fertilizers, radiation, sewage sludge, or bioengineering. Beyond that classification, there are no further health considerations. A farmer can produce organic refined sugar, which can then be processed into high-priced organic candy. Organic foods are not necessarily whole foods, and whole foods are not necessarily organic.

30 Sep

Top 10 Anti Aging Foods

The key to any anti-aging program is to eat a balanced diet while keeping your calorie intake and saturated fat consumption down. You should include plenty of whole grains, fresh fruits, vegetables, and oily fish, and cut down on how much salt and sugar you consume. There are also several foods you can eat that help slow down the aging process.

Berries

Blueberries, blackberries, black grapes, and blackcurrants contain phytochemicals that are considered powerful antioxidants. Antioxidants help protect our bodies from damaged caused by aging and free radicals. Red grapes are also high in resveratrol which have been shown to prolong life.

Garlic

Garlic helps protect our bodies from heart disease and cancer. You can eat raw or cooked garlic each day to reduce cholesterol and also works better than aspirin to keep your blood thin which lowers your risk of heart disease.

Green Vegetables

All your green vegetables including spinach, salad leaves, broccoli, lettuce, and other greens help fight off the toxins in the body while keeping your weight down.

Avocado

The avocado fruit is an exceptional source of monounsaturated fats that assist the body in lowering the levels of bad cholesterol. It is also a great source of vitamin E which is known to promote healthy skin and prevent premature aging. Vitamin E also helps in the prevention of hot flashes due to menopause. The avocado is also rich in potassium which acts to reduce water retention as well as high blood pressure. Simple cut the fruit in half, remove the seed, and enjoy with a little lemon juice. They are also ideal for use in salads or guacamole (learn how to make guacamole with these recipes).

Nuts

Just about all the variety of nuts are rich in minerals especially Brazil nuts and walnuts. Even though walnuts are loaded with calories they are an excellent source of potassium, zinc, selenium, magnesium, and iron. Our bodies need these sources to maintain a healthy digestive system and to improve our immune system.

Watermelon

Most people may not realize that the seeds of a watermelon are also nutritious along with the flesh. Adding them together in a juicer and drinking will protect your body from free radicals as well as premature aging.

Whole Grains

Whole grains such as brown rice, wheat, oats, rye, sprouted grains, maize, and barley are rich in minerals, fiber, and vitamins. They lower your risk of cardiovascular disease, cancer, and premature aging. Whole grains are also instrumental in preventing diabetes and are digested slower as opposed to processed grains. You can find out more about which foods are whole foods here.

Teas

Green and white teas have a very high level of antioxidants which helps reduce the risk of certain cancer as well as heart disease. Antioxidants also help improve the look and feel of your skin giving it a healthy younger look.

Olive Oil

Olive oil acts as an anti-inflammatory and helps in reducing the age-related diseases like cancer or cardiovascular disease.

Fish

Fish is rich in omega-3 fatty acids, which improve our balance, brain function, muscle tone and prevents certain cancers. You can find out more about the benefits of omega-3 and fish oil in general here.

30 Sep

Anti Aging Foods And Nutrition

Growing old is inevitable and the consequences of age are bound to show on our bodies. But these consequences and the time when they appear are greatly influenced by our lifestyle. Unhealthy lifestyle leads to premature aging. Alcohol, smoking, unhealthy diet, and too much exposure to the sun are the main reasons for premature aging. We are what we eat – this is so true. Through healthy eating and healthy lifestyle we can delay the effects of ageing and live a better, more active, and fulfilling life. There are basic foods that are considered healthy and then there are foods that can even be called Anti Aging Foods. These are foods that contain substances that work in a way of slowing down our aging or repairing the damage done by everyday life. Including anti aging nutrition in our everyday diet can therefore be another step in the direction of a better healthier life.

On this page you will find a list of articles containing information about the anti aging foods and nutrition. Which foods are considered healthy and which foods can actually help you stay younger and why. What are whole foods and why should you eat them and more. We urge you to read through these articles and follow at least some of the advice given. And of course – check out the main anti aging recipe on the homepage of this website.

We wish you a long and healthy life!

30 Sep

Anti-Aging Through Nutrition and Fitness

As we get older, our energy begins to decrease and our vulnerability to illness increases. Our skin loses its elasticity, our heads lose hair, and our bodies gain fat, while we become more prone to arthritis, diabetes, memory loss, and cardiac problems. Aging is inevitable, but healthy food choices and exercise habits can help us extend our lives, and make us feel and look much younger.

This page is an entrance to the world of healthy foods that can and will help you stay younger, live healthier and longer life. It is the main anti ageing recipe that you should follow. Even though this website is dedicated to foods it is a whole lifestyle that brings the best results. So at the end there are also some pointer for what else can you do to slow down the ageing process.

After you read this page browse through other articles on this website that will give you more detailed insight into minerals, super green foods, superfoods, whole food vitamins, resveratrol, and other benefits of anti-ageing foods.

But first lets start with foods that you should include in your diet – vegetables and fruits…

VEGETABLES

If you are looking for the fountain of youth, look no further than your vegetable garden. Spinach, corn, kale, broccoli, beets, onions, eggplant and red bell peppers score highest on the antioxidant scale. Antioxidants protect our bodies against oxidation, or cellular damage caused by free radicals. Antioxidants have shown to be effective in the prevention of retinal diseases such as macular degeneration. Genistein, a substance found soybeans, fava beans and alfalfa sprouts, has been shown to inhibit the production of certain enzymes that activate the cancer genes. Cooking vegetables destroys much of their vitamins, antioxidant power, and nutritional value. Most vegetables are more nutritious raw than cooked. (Tomatoes being the exception, cooking them makes it easier for our bodies to absorb their nutrients.) Shop organic whenever possible, and eat vegetables within a week of purchase.

FRUITS

Getting the right enzymes and nutrients is vital for repairing the skin and stimulating cell turnover. As we grow older our bodies become depleted of their natural enzymes. Our cells gradually stop dividing and lose the ability to renew themselves, affecting every organ in our bodies, most noticeably, the skin. Fruits are loaded with vitamins, enzymes and antioxidants, which can help save our cells from aging prematurely.

Blueberries, blackberries, raspberries, strawberries, grapes and plums pack the most antioxidant punch for fruits. In addition, apples, pomegranates, strawberries, raspberries and grapes contain ellagic acid, a natural insect repellent, that has demonstrated the ability to hinder the development of tumors within the body. This is accomplished by its ability to reduce the enzymes in the body that are utilized by mutated cancer cells. Studies of the apple also indicated that the fruit stimulates the production of collagen, a necessary component in the skin for maintaining the smoothness and elasticity that is characteristic of a youthful appearance.

SUPPLEMENTS

For many of us, it can be difficult to maintain a wide variety of fruits and vegetables in our daily diets. Supplements, like vitamins C, D, A and E, or a good multivitamin can help fill in the nutrition gaps.

Vitamin C

One of the most commonly used supplements is vitamin C, found in oranges, kiwi, broccoli, tomatoes, papaya, and yellow and orange peppers. Vitamin C is an antioxidant essential for wound repair and tissue maintenance. Deficiency of Vitamin C leads to scurvy, depression, the formation of brown spots on the skin, and softened gums that can cause the teeth to fall out. Smokers who have diets low in vitamin C are at a higher risk of lung-borne illnesses than those who have higher levels of vitamin C in the blood. The recommended daily allowance for Vitamin C in adults is 75 – 90mg.

Vitamin D

Vitamin D is found in food sources such as fatty fish, eggs, and milk, and is also absorbed from exposure to sunlight thru the skin. New research on vitamin D appears to show an ability to prevent a myriad of cancers and other illnesses in people receiving significantly higher dosages than the common recommended daily allowance of 400IU. This new information has lead many researchers to believe that the majority of the population is deficient in Vitamin D, and they are not aware of it. Deficiency of Vitamin D can result in weak or misshapen bones, rickets, osteoporosis and osteomalacia. The best natural source of Vitamin D is the sun, but since the sun’s harmful UV rays can cause skin cancer and premature aging, supplementation is on the rise.

Vitamin A

Vitamin A is essential to the function of the reproductive systems, brain development, immune function, skin health, antioxidant activity, bone metabolism, and vision. Broccoli, carrots, kale, pumpkin, collard greens, and sweet potatoes are the richest food sources for vitamin A. High doses of vitamin A (isotretinoin) have been successful in treating severe nodular acne that is resistant to other treatments, because of it’s ability to reduce the secretion of sebum and the size of the sebaceous glands. Deficiency of Vitamin A causes blindness, impaired immunity, hypokeratosis (white lumps at hair follicles), and keratosis pilaris, while excess vitamin A has been shown to cause birth defects, headaches, hair loss, severe dryness of the skin, jaundice, blurry vision, and mood changes. The recommended daily allowance of vitamin A for adults is 4000IU.

Vitamin E

Vitamin E is a powerful antioxidant that is believed to significantly decrease oxidative stress and blood pressure, contribute to cardiovascular and prostate health, and boost immune response. Spinach, almonds, sunflower seeds and seed oils, collard greens, beets, tomatoes, pumpkin, sweet potatoes, and avocados are rich in Vitamin E. Vitamin E is commonly added to creams and lotions, as well as taken orally, to treat dry and aging skin. The recommended daily allowance of Vitamin E for adults is 400IU.

EXERCISE

Fitness is of utmost importance as we age. This doesn’t necessarily mean working out at the gym every day, but taking walks, cycling, dancing, and gardening are fun activities that help us stay healthy and mobile. A persistent sedentary lifestyle can lead to obesity, cardiovascular disease, osteoporosis, depression, high blood pressure, kidney stones, diabetes, and colon cancer. Maintaining muscular strength will improve posture, increase balance, and prevent the development of osteo- or rheumatoid arthritis and many other diseases linked to a lack of physical exercise.

FOODS AND SUBSTANCES TO AVOID

Fast foods and sodas are filled with empty calories that pack on weight, while providing little nutritional value to our diets. New research has also shown that a high-sugar diet deactivates our body’s natural antioxidant enzymes, leaving you more vulnerable to sun damage, and causing dull skin and wrinkles. Instead of drinking sugary sodas, try a nice antioxidant-packed green tea, sweetened with honey. Honey is a great natural sweetener that is high in vitamin C, niacin, riboflavin, and potassium and packed with amino acids.

Smoking has well known health risks, but did you know it causes accelerated aging second only to sun exposure? Smoking inhibits absorption of vitamin C and breaks down the supply of collagen to the skin’s structure. Smoking is also linked to early onset of menopause in women. Alcohol dehydrates the skin and inhibits the body’s ability to absorb calcium. Excessive consumption of alcohol can lead to liver problems, bone loss, weight gain and osteoporosis.

Junk food, alcohol, and other vices, like most things, should be enjoyed in moderation. Remember, it is far more difficult to reverse the signs of aging than it is to prevent it. Developing healthy food and exercise habits at a young age will help us look and feel younger, healthier, and happier well into our senior years.