Apples
Apples are rich in
two plant compounds called catechins, and in quercetin. All help to prevent
strokes, heart disease and cancer. Quercetin has also been shown to improve the
firmness of collagen, which helps the skin to keep its elasticity. Apples are
also rich in the soluble fibre pectin, which helps to lower blood cholesterol.
Lastly, the flesh of apples contains the mineral boron, which helps to prevent
calcium loss and provides some protection against osteoporosis.
Avocados
Avocados contain
an amino acid called glutathione, which strengthens your defences against heart
disease and cancer. They are also rich in vitamin E, a powerful antioxidant
important for good skin condition and wound healing. Avocados are also a good
source of monounsaturated fat, which is linked to lower risk of heart disease.
Barley
Whole-grain barley
- or "pot barley" - and other whole grains, such as rye and oats,
contain phytic acid which has been shown to inhibit the growth of cancers.
Barley is particularly rich in chemicals called protease inhibitors, which also
have properties that combat cancer, including breast and bowel cancer. Whole
grains are also high in fibre, which helps to keep the digestive and
circulatory systems healthy.
Blackcurrants
Blackcurrants are
one of the richest natural sources of vitamin C, at around 130mg per 100g when
stewed. Vitamin C is an important antioxidant which helps keep the immune
system healthy, keeps the skin in good condition and helps wounds and fractures
to heal. High levels of vitamin C are linked with the lowest risk of heart
disease. Blackcurrants also contain other implant compounds such as lutein (see
Broccoli) and anthocyanins (see Blueberries), and the oil from their seeds has
been shown to have anti-inflammatory effects, relieving arthritic pain. Vitamin
C from foods may offer more protection than supplements.
Blueberries
Discovered in
recent tests to be the most powerful antioxidants of all, blueberries have the strongest
potential to prevent the diseases of old age. It has been found that 100g a day
can stimulate the growth of new brain cells and may help prevent memory loss.
Blueberries are also rich in a plant chemical group called anthocyanins, which
help oxygenate the skin and keep it looking young. Many other red, purple and
blue berries have similar properties.
Broccoli
Broccoli is high
in antioxidant carotenoids, vitamin C and indoles, which help fight lung,
breast and colon cancers. It is rich in lipoic acid, a fatty acid linked with
increased brain power and energy. As well as high levels of lutein and
zeaxanthin, which help keep vision healthy, it's the best vegetable source of
vitamin E which is linked with protection against Alzheimer's disease. It is
rich in fibre, and a natural source of chromium, which helps to regulate blood
sugars.
Carrots
Carrots are the
best source of carotenes - compounds which have a strong antioxidant effect
that is important in helping to prevent cancers. Regular carrot intake can also
help protect against macular degeneration and cataracts, help minimise night
blindness and reduce harmful cholesterol. Carotenes also protect the skin from
sun damage and cancers. Eating carrots cooked with a little oil or fat
encourages carotene absorption.
Celery
Celery is renowned
for reducing blood pressure, possibly because it contains the plant chemical
3-n-butyl phthalid, as well as apigenin, one of the flavonoid plant chemicals.
It is also an excellent source of potassium, a mineral that balances body
fluids and can lower blood pressure in some. Celery also has anti-inflammatory
properties and can help reduce pain from arthritis, as well as helping to beat fluid
retention. One study found that celery is one of the vegetables most strongly
linked with protection from bowel cancer.
Eggs
Fresh, organic
eggs that are certified salmonella-free are an excellent food. They contain
high levels of selenium which may be lacking in the diet and have cancer- and
heart disease-fighting qualities. They're a good source of iodine, which can
help to promote healthy thyroid activity and also contain lecithin, a substance
that can help to prevent heart disease and gallstones. Eggs are rich in
vitamins and minerals, including vitamin E and zinc - both lacking in many older people's diets - as
well as the B group, which helps nerve health and stress, and protein. Aim to
have about four eggs a week unless you have specifically been told to avoid
cholesterol in your diet.
Flax
seeds
Flax seeds -
sometimes called linseeds
- are tiny golden seeds from the flax plant. They are one of the few plant
foods rich in alpha-linolenic acid which the body converts to the fatty acids
EPA and DHA. These fats have a host of important anti-ageing properties - they
help to prevent blood clots, stroke and heart disease, may improve brain power
and lift depression, can help arthritis, improve insulin sensitivity and are
vital in retaining smooth skin. Flax seeds also contain lignans -
oestrogen-like plant compounds that may reduce menopausal symptoms.
