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.
whole house cleaning Deerfield ..Recently, trans fats have risen to the forefront of the... Read More
Post nasal drip is a sensation of mucous build up... Read More
Scandinavian fishermen are a healthy bunch. It had long been... Read More
When I hear the word fat I usually think of... Read More
With new research, new products and new skin protection advice... Read More
The Human Body is in a constant flux with the... Read More
Vitamins, minerals and other nutrients are essential to the development... Read More
Most digestive disorders develop because of the bodys inability to... Read More
Your Non-Conscious Mind is 98% of your full power. Over... Read More
Last year I had a number of clients who started... Read More
Please feel free to comment, so that the article may... Read More
Food addiction isn't a problem. Pretending like you can't live... Read More
Meal replacements have been part of the diet landscape for... Read More
Have you seen those "fat free" foods in supermarkets? Have... Read More
An American culture that is marked by a chronic lack... Read More
One of the biggest mistakes many new bodybuilders make is... Read More
Mango is my favorite fruit next to pineapples. They're sweet,... Read More
Anyone who has spent a day fasting from food, or... Read More
Remember the old adage, you are what you eat? The... Read More
Carbohydrates have gotten a lot of bad press in the... Read More
The body is a marvelous creation, a carbon, oxygen combustion... Read More
Dieters who dejectedly complain they are figuratively "stuck" with their... Read More
Despite the fact that accurate nutrition information can be accessed... Read More
If you or someone you know suffers from rheumatoid arthritis,... Read More
Many people avoid avocados thinking them to be fattening, but... Read More
home cleaning services Des Plaines ..The quality of food we eat (or lack thereof) has... Read More
I would like to dispel some of the myths and... Read More
Modern life can be stressful. There are so many concerns... Read More
Everyone can benefit from understanding how food affects our... Read More
Vitamins & Minerals are essential to sustain life. Its what... Read More
Endurance Sports are like music concerts. They start at a... Read More
I am sure you have heard you have to build... Read More
Having a personal wellness program has become a concern for... Read More
The most dreaded word in many dieter's vocabulary is 'fat'.... Read More
Acid Reflux Disease, or GERD, is a common disease which... Read More
For all I prefer to buy my fresh produce at... Read More
Unfortunately, the words "diet" and "cheating" go hand in hand.... Read More
Why does disease begin in the digestive tract? Your digestive... Read More
You must add some fresh cherries, which are now in... Read More
Originally, all foods were "organic" ? grown and prepared without... Read More
Most of us are "regular" people. We don't eat the... Read More
Since 1994, food manufacturers have required the Food and Drug... Read More
I read a lot about the topics of health and... Read More
I'd like to explain an important concept that most online... Read More
I would like to raise a question: Is Rejuvenation possible... Read More
It is ironic how something as obvious as nutrition has... Read More
"It is a bone-deep change you are going into, my... Read More
Like the Sun, Moon, and Earth, there are three kinds... Read More
Did you know that there might be poison in many... Read More
Media coverage of severe acute respiratory syndrome (SARS) has incited... Read More
Nutrition |