Saturday, December 16, 2017 7:25

How To Put Aging On Hold

Posted by on Wednesday, January 13, 2010, 17:17
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Eat at least five to nine servings of fruits and vegetables a day. A serving is one half cup cooked or chopped raw fruit or vegetables, one cup of raw leafy vegetables, one medium piece of fruit or six
ounces of fruit juice or vegetable juice.

A Eat lots of different fruits and vegetables because scientists don’t yet know which might be the most powerfully protective. A Choose fresh and frozen fruits and vegetables over canned ones when possible.

Although canning does not destroy all types of antioxidants, it does destroy some, in particular, glutathione and indoles.

  1. Eat both whole fruits and vegetables and juices. Juice, extracted from fruits and vegetables, contains anti aging substances, but not the entire spectrum found in the whole fruit or vegetable. However, you can buy high-powered blenders that crush the entire fruit or vegetable, retaining everything, including the seeds and membranes in citrus fruits, for example. In that case, you get even more from the liquefied version than from the intact food if you like drinking your fruits and vegetables.
  2. Eat vegetables both raw and lightly cooked, both ways have advantages. Raw foods generally are highest in antioxidants; cooking destroys some, but not others. In fact, light cooking boosts absorption of beta carotene. Eat vegetables such as broccoli and cauliflower raw or cook them only until still crunchy (al dente), since heavy cooking destroys critical anti aging components.
  3. To get the most antioxidants, choose deeply colored fruits and vegetables. The deep pigment is often a giveaway for antioxidants. For example, the darkest orange carrots and sweet potatoes and the deepest green leafy vegetables, such as spinach and lettuces, contain the most antioxidant carotenoids, including beta carotene and lutein.
  4. Red grapes, red onions and yellow onions have much more antioxidant quercetin than green grapes and white onions. Blueberries, because of their deep hues, contain exceptionally high concentrations of antioxidant flavonoids.
  5. To retain the most antioxidants in cooked vegetables, microwave them. For example, microwaving broccoli destroyed only 15 percent of vitamin C whereas boiling in half a cup of water destroyed about 50 percent, according to U.S. Department of Agriculture tests. Steaming, grilling and stir frying vegetables also generally preserve more antioxidants than heavy boiling.

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