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.
weekly home cleaning Highland Park ..Dr. Barry Sears revolutionized nutritional thinking around the world with... Read More
Diets concern especially Americans as they do have a "national... Read More
For decades science has been looking for the answers to... Read More
Archeological records indicate that man has cultivated the olive tree... Read More
Olive oil is a healthy choice over other fats such... Read More
Because all of us have been brought up eating junk... Read More
Can You Lose Weight Through Eating?You get fat when you... Read More
Recently, I had the pleasure of seeing my 6-month old... Read More
There seems to be fairly poor tracking by any formal... Read More
Better sleep = better metabolism. I have been saying it... Read More
This free list of fat burning foods will help you... Read More
A green and lush oasis in the middle of a... Read More
Recently yet another super-heavyweight Iron Immortal died from a heart... Read More
The total calories that you should be consuming depend on... Read More
The acai (ah-sigh-ee) berry has been around for thousands of... Read More
"Organic" has some quite specific legal definitions in most developed... Read More
The importance of protein in a healthy diet is well... Read More
DeathDeath. Why it happens? Why do we die? Why do... Read More
America's major dietary deficiency - EFA a panacea for good... Read More
I am going to share with you possibly the most... Read More
OK, no more excuses. Here's how to stop making everyone... Read More
Most of us equate the word diet with calorie reduction.... Read More
Having spent most of my life living off of junk... Read More
The egg, the symbol of birth, of life and, therefore,... Read More
The key to better health is learning the difference between... Read More
whole house cleaning Park Ridge ..Female and male athletes respond to training in a fairly... Read More
If you drop a bomb, you kill not only your... Read More
Food addiction isn't a problem. Pretending like you can't live... Read More
Can the colors on your plate tell you what health... Read More
Post nasal drip is a sensation of mucous build up... Read More
I am sure you have heard you have to build... Read More
Beans. Legumes. Pulses. Whatever you call this plant group, they... Read More
The adrenal or "stress glands" are small, triangular shaped glands... Read More
East Meets WestAsian cultures have realized the medical benefits of... Read More
The importance of protein in diet has been clearly established... Read More
Imagine you're a cell.Inside your body runs the machinery that... Read More
The fact that diet directly affects behaviour is no news,... Read More
Carbohydrates have gotten a lot of bad press in the... Read More
I'll preface this article by saying that it will help... Read More
Acid Reflux Disease, or GERD, is a common disease which... Read More
Meal sizes and frequency are very important. Over the years... Read More
Following a diet program of any sort can sometimes be... Read More
This is usually the forgotten element of most mass programs.... Read More
It is shocking how many people are not taking advantage... Read More
Spring is in the air and ? summer is around... Read More
Who suffers from Eating Disorders?Eating Disorder sufferers are male and... Read More
In parts 1-6 of this series of articles titled "Take... Read More
Coke, more commonly known as cocaine is a highly addictive... Read More
Nutrition has everything to do with health. This isn't news,... Read More
Dr. Arthur Agatston, the cardiologist who developed South Beach Diet... Read More
Nutrition |