 n.r.vidyasagar
Doing m.pharm pharmaceutics in SK University college of pharmacy, Anantpur.
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Foods for a Long Life
For flourishing health, need foods that contain active ingredients to boost immune system and keep robust and active.
Vitamins B6 and B12 As get older; absorption of these is reduced, so there is need to take supplements. Meat (especially pork), liver, fish, eggs, wholegrain cereals, whole meal bread, bananas, pulses, brown rice, nuts and yeast extract are good sources of these vitamins.
Vitamin C is a great antioxidant: it boosts immune system, promotes wound healing and increases absorption of iron, Citrus fruit, tomatoes, potatoes, sweet peppers and broccoli contain abundant amounts.
Vitamin D helps to absorb calcium and keeps bones healthy. vitamin D, which is made by the action of sunlight on the skin. foods rich in vitamin D. These include oily fish, eggs and dairy products. Choose those made with heart-friendly oils such as olive, sunflower, safflower and soya.
Vitamin E To keep immune system healthy, top up vitamin E intake from seeds and seed oils, nuts, wheat germ, whole meal bread and leafy green vegetables.
Potassium and magnesium Long-term use of medication such as diuretics can speed up the loss of potassium and magnesium. Low levels cause depression and may result in muscle weakness. Bananas, meat, potatoes, oranges, and dried fruit are rich in potassium and nuts, bananas, apricots and soya beans will provide good amounts.
Zinc and copper Both mineral boost immune system and promote healing. Levels are often low in elderly people, so zinc-rich foods such as oysters, meat, liver, pumpkin and sunflower seeds. And copper from liver, kidneys, nuts and cocoa.
Calcium As get older, need to be aware that body is less efficient at absorbing calcium.
Dairy products are one of the richest sources- but other calcium-rich foods include canned fish such as pilchards and sardines, white bread, apricots and baked beans. Foods such as dark green vegetables, dried beans, and sardines also contain calcium.
Using bran The phytate in wheat bran hinders the absorption of calcium, iron, zinc and copper, so avoid sprinkling raw bran over your food. Instead, buy good quality, high-fiber cereals – these contain the right balance of bran.
"superfoods" color chart should include:
• Deep green --Cruciferous vegetables like broccoli, spinach, and kale are good sources of calcium to help with healthy bones and teeth.
• Red --Red tomatoes, cranberries, and pomegranates are beneficial sources of lycopene and anthocyanins, which help urinary tract health and memory function.
• Orange/yellow --Squash, carrots, sweet potatoes, and yams are great sources of antioxidants and help
• vision.
• Deep blue/purple --Eggplant, plums, blueberries, and blackberries can help with urinary tract health, healthy aging, and memory.
Water for Energy and Your Skin
Water to flush out toxins, keep tissues hydrated and energy up.
Water is also essential if when eating high-fiber foods. It helps fiber do its job.
If plain water doesn't quite do it for you, add slices of lemon, lime, or orange for flavor without calories. Or try a sprig of mint for a refreshing change of pace.
A list of the top food stuffs that can lead to longevity:
There are rich in naturally occurring phytochemicals including tannins, lignins and flavonoids, that research has shown have a host of health benefits, including offering protection from cardiovascular disease by boosting the function of cells that line the inside of the blood vessels.
"Epidemiology studies support the protective effects of polyphenol-rich foods. Lack of these components in the diet, because of low intake of fruit and vegetables, increases the risk of chronic disease. This means that they are essential to fulfill the maximum individual lifespan, and so that they are 'lifespan essential'," foods which are primarily fruits and vegetables, can help slow the process of aging because they protect cells from the normal wear-and-tear that occurs with time.
list of longevity super foods, "Lifespan Essentials":
* apples
* blackberries
* black tea
* blueberries
* broccoli
* cereal bran
* cherries
* cherry tomatoes
* coffee
* cranberries
* dark chocolates
* green tea
* oranges
* peaches
* plums
* raspberries
* red grapes
* red onions
* spinach
* strawberries etc..
Foods which have to maintain in our regular diet for healthy and long living.
