Garlic

Garlic, by the virtue of allicin, is an all-in-one food. Garlic is loaded with this antioxidant and anti-inflammatory properties. Functions on all levels to reduce ageing related symptoms – that is good for your skin; cardiac health; even boosts your immune system by providing protection against viruses and bacteria.

Nuts

Nuts are high in fat and are concentrated energy source. However, almonds and walnuts among these are rich in tocopherols (a form of vitamin E) – the antioxidant that reduces the risk of artery blockages, stroke, improving blood circulation, and helping keep each cell intact and healthy.

Further, omega-3 fatty acids, phytosterols and tocopherols in these nuts protect against dementia, degenerative eye disorders and inflammation related to ageing.

Berries

Berries get their bright color from anthocyanins, an antioxidant which helps to keep the capillaries healthy, preventing the risks of varicose veins and tumor growth. Flavonoids from berries possess anticancer properties and also improve the vascular endothelial function.

Berries – amla, blueberries, cherries, cranberries, jamun, raspberries, strawberries and blackberries – help in maintaining the energy levels of cells and keep your skin healthy and supple.

Citrus fruits

Increased inflammation in body is associated with several degenerative diseases including cardiovascular diseases and arthritis. Anti-inflammatory properties of fruits such as oranges, sweet-limes, lemon, and grape fruits; have a significant role to play against degenerative diseases occurring with increasing age.

Flavonoids and polyphenols in citrus fruits can also suppress the formation of new cancers in the body by blocking the pro-carcinogens and reducing their toxicity.

Brown vegetables and fruits

This group contains phenolic compounds which act as a barrier against bacterial, viral and micro-organism pathogens, thus protecting against several infectious diseases. This is an important function of these dark-colored foods (including potato with skin, mushrooms, dates, raisins, apricots) since better immunity and a lower incidence of diseases can help delay the age-associated deterioration of health status and hence ageing itself.

Yellow and orange vegetables and fruits

Put plenty of anti-oxidants on your plate by adding yellow orange veggies and fruits like carrots, sweet potatoes, pumpkins, squash, sweet corn, papaya, peach, mango, musk melon. This will provide abundant beta-carotene – precursor of Vitamin A – the vitamin for your skin and eyes. Furthermore vitamins C, zeaxanthin, flavonoids, lycopene are the other antioxidants battling against ageing for you.

White vegetables and fruits

This category includes vegetables such as onion, white radish; and fruits such as apple and banana. The compounds present in these foods are strong antioxidants and can destroy the cancer-producing substances in the body. Onions are known to improve the immunity, which deteriorates by the vice of advancing age.

Green vegetables

Carotenoids and selenium in green vegetables like capsicum, ladies’ fingers, and gourd-vegetables; are important in maintaining the overall health in an individual. They prevent and improve the loss of energy, muscle strength and neurological functions linked with senility. Raw capsicum can be included in the salad preparations to enhance the vitamin C content of the diet.

Leafy vegetables

Being rich in vitamin K, leafy vegetables mainly protect the endothelial function and circulation, hence keeping your heart healthy. Folic acid found in this group of vegetables helps repair damage to the DNA and keep the cells in an optimum healthy state, thus protecting us against cancer (particularly breast cancer) and brain and liver degeneration.

Cruciferous vegetables

Cruciferous vegetables like cabbage, cauliflower and broccoli help keep fatigue, muscle weakness, heart failure and neurological disorders at bay by ensuring adequate energy levels in cells. Quercetin battles against inflammation, one of the leading causes of ageing.

Cruciferous vegetables prevent arteriosclerosis by maintain optimal calcium concentration in the brain, heart valves and walls of arteries. The sulphur content of these vegetables is beneficial against several toxins and cancer-causing substances.