Most of us, particularly the ‘baby boomers’, are very concerned about aging but there is something we can do on a daily basis that makes all the difference in how we look and feel. We can harness the potent anti-ageing power of food because what and how we eat has a huge impact on our general health and appearance, as well helping to prevent diseases such as cancer, dementia and diabetes.While the effects of eating good fresh food seem obvious, unfortunately more than 80 per cent of Australians don’t eat enough fruit and 50 per cent don’t consume enough vegetables, according to research by the Australian Institute of Health and Welfare. Studies also indicate that many of us are not consuming sufficient levels of iron, zinc, vitamin A and selenium. The right food is being under-utilised, with many of us not even ensuring that our diets meet basic nutritional needs, let alone addressing the slow decline of the body that occurs with age.
Plant Power
Antioxidants in food provide a strong defence against the actions of free radicals, a main offender in causing DNA damage, disease and ageing. By making the right food choices we can reduce excess free radical production and increase our consumption of antioxidants. This will have an add on effect, slowing natural ageing processes and reducing the effects of environmental factors such as pollution and stress, which accelerate ageing.
While the taking of multivitamins is popular, many of the antioxidants our body needs to mop up free radicals are not from specific vitamins and minerals but are best from a range of phytonutrients. These are powerful plant based nutrients which act together to enhance the effect of other antioxidants. They are produced by plants to increase their chance of survival by attracting and repelling pests and encouraging growth.
The most powerful phytonutrients are found in abundance in fresh fruits and vegetables and in particular those that have colour. These fruits and vegies get their colour from anthocyanins and phenolics, which are potent antioxidants.
Rainbow foods
We can ensure we are consuming a wide variety of nutrients and their equally wide array of benefits by filling the plate with a wide variety of rainbow foods.
Blue/purple
• Blueberries
• Plums
• Black grapes
• Red cabbage
• Beetroot
• Eggplant
• Cherries
• Blackberries
The anthocyanins and phenolics in these fruits and vegies have been linked to reduced rates of colon cancer, inflammation and damaged blood vessel walls. Blueberries have even been found to improve conditions such as Parkinson’s disease and Alzheimer’s because of their strong antioxidant action and ability to cross the blood–brain barrier. Recent research from the Cornell University Department of Food Sciences shows blueberries have the highest cellular antioxidant activity of any fruit.
Red
• Tomatoes• Capsicum
• Pink grapefruit
• Strawberries
• Rosehips
• Watermelon
• Raspberries
Red foods contain an important phytonutrient antioxidant known as lycopene, which has been linked to reduced rates of breast, prostate and bowel cancer. This antioxidant is from a group known as carotenoids and has been found to be most effective when concentrated through heat, so that pasta sauce has real value for health.
Yellow
• Lemons• Pineapple
• Limes
• Grapefruit
• Pawpaw
• Starfruit
• Yellow squash
• Yellow capsicum
Packed with phytonutrients such as limonene, lutein and bromelain, yellow foods help to lower levels of breast cancer, asthma, arthritis, stroke and skin cancer, according to various studies. This is thought to be due to their antioxidant and anti-inflammatory effects.
Green
• Peas• Broccoli
• Cabbage
• Zucchini
• Asparagus
• Spinach
• Artichoke
• Snowpeas
• Runner beans
• Green apples
Whether dark or light, green foods are high in lutein and indoles. Lutein has been shown to reduce skin cancer, prostate cancer and macular degeneration (a leading cause of blindness). Indole is also linked to the reduction of a range of cancers because of its effect on tumour growth. Plus, green vegies are an incredible source of folic acid, which is vital for healthy cell formation and good cardiovascular health.
Orange
• Carrots• Pumpkin
• Peaches
• Apricots
• Sweet potato, or kumera
• Rockmelon
• Oranges
Like red vegies, orange-coloured foods are fantastic sources of carotenoids. In particular, they are a great source of a fat-soluble nutrient called beta-carotene, which the body converts to vitamin A. Deficiencies of this antioxidant nutrient have been linked to poor lung, eye and respiratory health as well as reduced levels of cancer-killing immune cells.
White
• Onions• Garlic
• Cauliflower
• Parsnips
• White nectarines
Last but not least are white fruits and vegetables, many of which contain sulfides, important for healthy liver detoxification and therefore a reduction in free radicals. The sulphur-smelling white foods, such as cauliflower and onions, are particularly beneficial. Many white foods are also high in selenium, an antioxidant Australian soils are depleted in. Deficiencies of selenium lead to higher rates of a range of cancers. In addition, white vegetables are known for their anti-bacterial and heart health benefits. So, along with their often strong flavour, they are an essential component in a healthy anti-ageing diet.
So what is the right balance?
The many disease-fighting properties of phytonutrients and the fruits and veg they’re found in can help us reach our goal of good health into old age. However, it is the balance of foods we eat that is also pivotal to minimising free radicals while ensuring we feel well and energetic and maintain a healthy glow.
In short, a diet that contains complex carbohydrates from grains and vegetables, lean protein and low levels of saturated or trans fats leads to fewer free radicals and so greater anti-ageing effects. By contrast, a diet high in simple carbs (such as refined flours in white bread and pasta), high-fat proteins and damaged and saturated oils can mean reduced antioxidant intake as well as an increase in our production of free radicals. For more information see our Optimal Health How to guide.So in summary a colourful plate is a healthy plate.
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