Whenever possible, we should try to get our antioxidants and other essential vitamins and minerals through our diet. A proper diet is necessary to offset the signs of aging and the foods listed here tend to be healthier than a burger and fries.
However, it is not always possible to eat enough of the foods in the proper form, e.g. raw, and we never know if the food in question has enough of the essentials we need (maybe due to soil depletion) so taking supplements is still necessary.
Here is the list of dietary sources. Try to include some of the foods missing from your diet right now in your meals. You will find that many of these foods contain more than one essential vitamin or mineral and in many cases contain quite a few nutrients.
Also note that some substances, such as Alpha Lipoic Acid and Acetyl L-Carnitine, have no specific dietary sources and must be taken as supplements, although someone with a healthy diet, concentrated on the foods listed here is not likely to have a deficiency.
Dietary Sources for Antioxidants and Vitamins
Vitamin A: liver, dairy products, darkly colored fruits, leafy vegetables (broccoli, spinach, kale, watercress), red bell peppers, halibut and cod.
Vitamin B Complex: brewer's yeast, wild Alaskan salmon, raw nuts (almonds, walnuts, hazelnuts, sunflower seeds), beans (pinto, soy, black, lentils, chick peas, kidney), dairy products (yogurt, milk, cottage cheese ? preferably low-fat), vegetables (asparagus, avocado, cauliflower, spinach), chicken and turkey breast, melons and oranges.
Vitamin C: citrus fruits, tomatoes, bell peppers, broccoli.
Vitamin D: fortified milk, salmon, mackerel, sardines, eel, fish oils such as cod liver oil, egg yolk.
Vitamin E Complex: vegetable oils, nuts (hazelnuts, pecans), wheat germ, green leafy vegetables, fortified breakfast cereals, olives and asparagus.
Astaxathin: wild Alaskan salmon, rainbow trout, shrimp, lobster and crabs.
Co-enzyme Q-10: small amounts in oily fish such as sardines. Best taken as a supplement.
DMAE: Fish, especially wild Alaskan salmon.
L-Carnitine: dairy products, meats.
Lycopene: red fruits and vegetables (watermelon, tomatoes)
Lutein: green leafy vegetables (kale, turnip greens, collard greens, spinach, broccoli), eggs, oranges and orange juice, papayas and tangerines.
Green & White Tea: prepare according to package directions and drink in place of coffee, black tea or soda.
Dietary Sources for Essential Minerals
Calcium: diary products (milk, cheese, yogurt), wheat germ, green leafy vegetables (kale, collard greens, turnip greens, broccoli), seeds and nuts, tofu, sardines and salmon.
Chromium: calves liver, brewer's yeast.
Magnesium: nuts (almonds, peanuts), oatmeal, tofu, avocados.
Selenium: fish, poultry, nuts and garlic.
Zinc: fish, poulty, nuts and oatmeal.
As you can see, wild salmon is enriched with many important antioxidants, vitamins and minerals. For those of us who do not live in the Pacific Northwest, this is hard to find. Even there it is seasonal.
Antiaging starts from the inside out. Work these foods into your diet and you will be obtaining their antiaging and antidisease benefits naturally.
This article is for informational purposes only. It does not purport to offer medical advice.
Jean Bowler is a life long fitness freak. She was a ballet dancer and teacher, a private fitness trainer and more. Visit her site, http://www.ageless-beauty.com for advice on diet and nutrition, skin care and more.
family-safe home cleaners Lincolnshire ..Having a personal wellness program has become a concern for... Read More
East Meets WestAsian cultures have realized the medical benefits of... Read More
The benefits from eating healthy are endless. And, according to... Read More
Many of us, probably even you, want this thing called... Read More
According to the renowned research scientist and inventor of the... Read More
Coke, more commonly known as cocaine is a highly addictive... Read More
Constipation is the passing of dry, hard faeces fewer than... Read More
There are a lot of very good reasons to eat... Read More
What I am also going to point out is the... Read More
This is usually the forgotten element of most mass programs.... Read More
I know that the headline is a oldie, but it... Read More
You can spot a juicer a mile off at the... Read More
Proper hydration is extremely important during exercise. Adequate fluid intake... Read More
THE RISKWhen you consume food that's high in acid or... Read More
I'm sure by now you've heard all about the amazing... Read More
The factors that affect the nutritional requirements of an individual... Read More
Zingiber officinale has been held in the highest regard by... Read More
Most people understand that it is wise to limit the... Read More
In order for a person to actually have a healthy... Read More
Coconut oil is less known compare to olive oil, corn... Read More
Tired of having stare-downs with those boxes of Krispy Kremes,... Read More
Beverages - and not just alcohol - are a significant... Read More
In a world where heart disorders and diseases are becoming... Read More
Question from Jack:A question from Jack, one of the subscribers... Read More
Heart disease remains the number one cause of death in... Read More
after renovation cleaning Bannockburn ..1. Look for high quality, crystalline, free-form, amino acids (AAs)... Read More
How did we cure ourselves of many aches pains and... Read More
Although many realize that the liver has its own cleansing... Read More
A beautiful smile and healthy mouth actually can come from... Read More
Fats have been unfairly lumped together as being all bad... Read More
Looking into statistics, we can see the average American consumes... Read More
Unfortunately, it has been proved beyond doubt that a large... Read More
There are a number of common food mistakes that costs... Read More
These are questions we have to ask ourselves? because after... Read More
Recently I found the book : "Eating and health according... Read More
Remember the old adage, you are what you eat? The... Read More
Diets concern especially Americans as they do have a "national... Read More
According to the Congress of the International Society on Thrombosis... Read More
The concept isometric has been a part of the health... Read More
For all I prefer to buy my fresh produce at... Read More
Why does disease begin in the digestive tract? Your digestive... Read More
We know we need to eat a minimum of 5... Read More
Ionized minerals, colloidal minerals, chelated minerals . . . What... Read More
Your Non-Conscious Mind is 98% of your full power. Over... Read More
One of the most common questions I am asked is... Read More
It is shocking how many people are not taking advantage... Read More
I would like to dispel some of the myths and... Read More
I had finally come to a place in my life... Read More
The word 'homeostasis' is made up of two Greek words:... Read More
Almost every woman suffers with premenstrual syndrome at one time... Read More
Nutrition |