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.
tidy up service Glenview ..Mirror, Mirror on the wall, who's the healthiest of them... Read More
Meal sizes and frequency are very important. Over the years... Read More
Oats (botanical name Avena sativa)An oat is a grass that... Read More
NutrientsFat, Sugar, Sodium and CarbohydrateThe sections on a food label... Read More
You may have noticed an ever-expanding choice of oils at... Read More
In order to eat fewer calories than you need, you... Read More
Established in 1989 by Stephen DeFelice, "Foundation for Innovation in... Read More
Inflammation is not a disease.Inflammation is best described as a... Read More
It's really hard to believe that something could be worse... Read More
Before the thirties, people knew the importance of mineral. Their... Read More
The Human Body is in a constant flux with the... Read More
When we think about the benefits of being ensuring a... Read More
Bye Bye HolidaysHoping everyone had a fun, fantastic, exciting and... Read More
Media coverage of severe acute respiratory syndrome (SARS) has incited... Read More
Recently, I had the pleasure of seeing my 6-month old... Read More
The key to good hydration is drinking a lot of... Read More
Coq10 is also known as Coenzyme Q10.This co q10 is... Read More
Herbal teas have long been known to have medicinal benefits... Read More
With new research, new products and new skin protection advice... Read More
A frequent misunderstanding about macrobiotics is that it is a... Read More
Scandinavian fishermen are a healthy bunch. It had long been... Read More
America's major dietary deficiency - EFA a panacea for good... Read More
Get back to the basics - eat fresh at home... Read More
Question from Jack:A question from Jack, one of the subscribers... Read More
Numerous reports have recently appeared in both the lay and... Read More
full-service cleaning Mundelein ..You really are what you eat. You are also very... Read More
Here's something you probably don't know. The fruit and vegetables... Read More
Have you ever felt like you were completely losing your... Read More
The benefits from eating healthy are endless. And, according to... Read More
People are obsessed with dieting and weight loss! Don't believe... Read More
Did you know that much of our dry skin comes... Read More
Tired of having stare-downs with those boxes of Krispy Kremes,... Read More
Can a child thrive on a vegan diet? The answer... Read More
Proper hydration is extremely important during exercise. Adequate fluid intake... Read More
Strict "no carb" phases of low carb diets have developed... Read More
Acid reflux disease, or GERD, is a common compliant of... Read More
It is a question we must ask ourselves continually if... Read More
With the array of different diets and diet foods available... Read More
It is shocking how many people are not taking advantage... Read More
Studies support the benefits of eating a diet rich in... Read More
Coq10 is also known as Coenzyme Q10.This co q10 is... Read More
Carbohydrates - found in grains, breads, pasta, and sugar, as... Read More
According to the Congress of the International Society on Thrombosis... Read More
How many times have you tried to diet/lose weight in... Read More
Have you seen those "fat free" foods in supermarkets? Have... Read More
The confusion about eating healthy and dieting will now be... Read More
Copyright ? 2004 priya shah Glutathione, the body's... Read More
You may have heard of the "Portfolio Diet" wherein it... Read More
I want to tell you about the most healthful and... Read More
Omega-3 appear to reduce the risk of heart attack. A... Read More
Nutrition |