Vitamins and minerals food sources

In fight of age as a general rule is  keeping  your sugar and salt intake down and decrease your calorie and saturated fat intake and increase your intake of all  natural vitamins from fresh fruits and vegetables, oily fish, and wholegrain.

In addition, the following foods are known for their ant-aging proprties and you should include them regularly in your diet:

Avocado

Avocado is rich natural source of vitamin E which is a well-known antioxidant that keeps skin healthy and prevents its aging. It is also rich in potassium which prevents fluid retention and high blood pressure. It contains large amounts of the all natural healthy mono-saturated fats which help to reduce the levels of the bad type of cholesterol in the body.

Berries

All berries including strawberries, blueberries, and blackberries, and raspberries are full of natural  fiber, vitamins, minerals, and antioxidants (proanthocyanidins) which help to prevent cancer and heart diseases and postpone aging.

Cruciferous vegetables

The curciferous vegetables such as cabbage, cauliflower, and broccoli contain a powerful antioxidant called (indole-3-carbinol) which helps to break down estrogens in the body and this protects against breast cancer, ovarian cancer and other estrogen-sensitive cancers. Additionally, broccoli contain other constituents all natural which protect against cancers and heart diseases.

Tomatoes

Generally, tomatoes protect against some types of cancers, macular degeneration and cataract and help to maintain mental function during aging.

Tomatoes contain lycopene, one of the carotenoid family winch is two times more powerful than beta carotene. Recent studies show that lycopene decrease the risk of prostate cancer in addition to some other cancers as breast, lung and colon cancers.

Tomatoes also contain the anti-oxidant glutathione which boosts the immune function.

It should be noted that tomatoes are better eaten cooked, because heat makes the anti-oxidants present in tomatoes more ready to the body.

Garlic

Garlic is one the oldest known natural source of vitamins and it is packed with a large number of antioxidants. These antioxidants are establish to decrease the risk of heart disease, many cancers and the effects of aging. Garlic is establish to boost the immune system and protect against many infectious diseases.

Tea

Tea is probably one of the most commonly consumed beverages in the world. It helps to protect against heart diseases, cancers, heart stroke and other diseases because of content all natural vitamins. It was thought that green tea contains more amounts of antioxidants than black tea, but recent studies have shown that both are equally beneficial.

Spinach

It has been establish that spinach protect against many diseases including cancers and heart disease. Spinach is specially useful in preventing macular degeneration and vision loss with age. This is attributed to its contents of lutein a powerful antioxidant found in spinach and is the main pigment in the macula.

Carrots

Carrots is ecsellent source of natural vitamin A as they loaded with a large amount of beta carotene which is a powerful antioxidant that has been establish to have a protective role against many cancers as lung, breast , bladder and esophageal cancers and other diseases as heart diseases.

Like tomatoes, carrots are better eaten cooked as the cooked carrots contain more readily available antioxidants than raw carrots.

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Posted on June 2nd, 2010 under Anti aging sources, Antioxidant, Potassium sources, Vitamin A sources, Vitamin E sources. Tags: All natural vitamins, Antioxidant, beta-carotene, Breast cancer, Green tea, Health, Heart disease, Lycopene, potassium, Saturated fat. RSS 2.0 feed. Leave a response, or trackback.