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Anti ageing special Longevity secrets Eat for longevity

Yes, we all get older – but what we eat makes all the difference to ageing gracefully and feeling fitter and healthier than ever, says Amina Eastham-Hillier.

HE most effective anti-ageing foods for treating female hormonal imbalances, low containT and minerals that provide libido, gastrointestinal , fatigue, anti-inflammatory, antioxidant, anti-, and and fluid retention. liver-detoxifying properties. They also keep our Asparagus is full of nutrients, such as silicon, DNA telomeres lengthened: telomeres naturally calcium, , iodine, potassium, phosphorus and shorten as we get older, but nutrients like vitamin A, B, C, E and folate. B12 and folate protect them. With their rich lode of nutrients, acai and goji berries, cacao and maca 3. powder, chia and flaxseeds are all classified and beet as ; but in the rush to try the latest leaves thing, we undervalue many everyday foods that are Beetroot is anti- equally rich in nutrients – and much less expensive. inflammatory due to its rich betaine content. 1.Aduki beans It also contains Very popular in Japan, these small red-brown or nitrates, which purplish beans were introduced to the Western lower blood world in the 1960s through the then-popular Zen pressure when macrobiotic . Nutritionally, they contain one converted to of the highest levels of any bean and are nitric oxide. one of the easiest to digest. They’re an excellent The betalin source of fibre, folate and other , pigments aid the and the minerals , copper, , and liver’s phase-two detoxification, and help cleanse molybdenum (a trace mineral that stimulates the blood and the liver. Beetroot leaves are very an enzyme called sulphite oxidase, which is high in minerals and vitamins, so add raw leaves to essential for liver detoxification). People with food juices, or stir-fry with other greens. sensitivities, inflammatory conditions or neurological diseases like Alzheimer's 4.Broccoli sprouts may greatly benefit from molybdenum. An exceptionally rich source of enzymes that protect us against carcinogenic toxins. 2.Asparagus Sulphoraphane, a potent inducer of phase-two Its Ayurvedic name is shatavari, meaning liver detoxification, is 10 to 100 times higher in “having 100 husbands”, and it is a top herb broccoli sprouts than the mature plants. Broccoli

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is an excellent source of co- enzyme Q10, which is essential Studies show the skin for energy metabolism and cardiovascular health. and flesh of dragon 5.Buckwheat inhibit melanoma cells, This is actually a rather than a grain, but can be used as a gluten-free and support heart health grain alternative. Buckwheat is high in protein and studies show it benefits by reducing cholesterol people with diabetes as it has a low GI, and and high triglycerides. can reduce blood sugar levels due to a constituent called chiro-inositol. Buckwheat is a good source of vitamin B12 and magnesium, and may an anthocyanin present in skin, is a help with energy metabolism, digestive health and powerful antioxidant that protects brain cell cardiovascular health. The grain can be cooked membranes from free radical damage. It also and added to soups and casseroles, while the flour assists in the transport of nutrients into the makes great pancakes. cells and moving waste out. Anthocyanins – pigments responsible for the purple colour 6.Choko or chayote – inhibit neuroinflammation and facilitate Long a backyard fence staple, this pear-like gourd blood flow to the brain, which helps guard is used extensively in Mexican , but it is against age-related mental disorders greatly underestimated here, considered bland or and improves memory. Chlorogenic tasteless. Cooked correctly with spices, perhaps in acid in eggplant is one of the most coconut-cream-based curries, the choko becomes potent free radical scavengers found a tasty and nourishing vegetable full of fibre, in plant tissues, and this helps its anti- minerals, the antioxidants apigenin and luteolin, cancer properties work more effectively. It is also and folate. It can also be used in pickles and pies. antibacterial, anti-cholesterol, and antiviral. 9.Gelatine In times past – and in traditional cultures still – no part of an animal killed for food was wasted. Meat, bones, skin and connective tissue were all consumed in some way. Today, the 'gross' bits are usually binned, which means we no longer consume the gelatine. These bits contain the amino acids and , which are responsible for the 7.Dragon fruit unique fibrous structure of collagen – the native or pitaya form of gelatine. We need these amino acids, for These beautiful pink without them our cellular 'scaffolding' begins and green are to break down, leading to many physical rich in flavonoids signs of ageing. The best source of gelatine and polyphenols with is bone broth, which can easily be made at antioxidant properties home: http://amina.com.au/wp-content/ against free radicals and uploads/Aminas_Bone_Broth.pdf toxins. Dragon fruit also contains lycopene and , while the seeds are 10. a good source of omega-3 essential fatty acids, which This ancient gluten-free grain has been used for makes it an excellent food for the skin and collagen. centuries worldwide, and it is a for one- third of the world’s population. Millet is 8.Eggplant very nutritious, being particularly high Purple foods like contain enzymes in amino acids (nearly 15 percent called polyphenols that are extremely valuable for protein), fibre, B vitamins (niacin, health and anti-ageing. Plants naturally form such thiamine, , choline and compounds to protect themselves against fungi folic acid), vitamin C, and some and bacteria. Animal studies suggest nasunin, . The minerals iron, silicon,

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magnesium, potassium, boron, 12.Pomegranate calcium, copper, manganese, Claims about the anti-ageing properties molybdenum, phosphorus, of pomegranates have been made for some selenium, and silicon are also time, but until recently supporting evidence present. Millet has a higher iron has been thin, although it is known that the content than other grains, apart fruit is high in vitamin C and fibre. from amaranth, and is an excellent However, an animal study food for vegetarians. from Ecole Polytechnique Medicinally, millet is used Fédérale de Lausanne, for digestive symptoms, to ease published in the Nature painful joints and strengthen Medicine, has discovered bone cartilage. Traditionally that a molecule found in millet was applied as a warm poultice pomegranates, once it’s transformed for sore joints and rheumatism. by microbes in the gut, enables muscle cells to protect themselves against one of the major causes of 11.Parsley ageing. In nematodes and rodents, at least, the effect Even those without a garden can easily grow this is nothing short of amazing, say the researchers. abundant herb in pots. Parsley contains one of Human clinical trials are underway. the highest levels of vitamin C present in any food, along with B vitamins, calcium, potassium, 13.Pumpkin and pumpkin seeds magnesium, manganese, iron, copper and iodine. In traditional Chinese medicine terms, pumpkin An effective diuretic, it helps rid the body is excellent for relieving damp conditions such as of excess fluid. It’s also a herbal carminative, eczema, removing excess mucus from the lungs and which means it’s very soothing for the digestion, bronchi in asthma, swelling, and dysentery, as well easing flatulence and colic. Parsley stimulates as aiding regulation of blood sugar levels, making menstruation, but is not recommended it particularly useful for those with diabetes during pregnancy as it can stimulate the womb. and hypoglycaemia. Cooked pumpkin destroys

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intestinal worms, but not as effectively as pumpkin seeds. The medicinal components in the seeds effectively 'stun' the worms, so for best results it’s beneficial to follow up with a natural laxative such as flaxseed oil. Pumpkin seeds (pepitas) are high in zinc and omega-3 essential fatty acids. 14.Rosemary Recent studies in California and Japan show the carnosic acid fleshed has been very in rosemary can protect popular in Japanese diets, including the brain from free radical damage that causes that of the Okinawans who are stroke and Alzheimer’s disease. History tells us renowned for their longevity. All the ancient Greeks used rosemary for memory and varieties of sweet potatoes are high in would wear it in wreaths when studying for exams. , vitamin C and manganese, As a naturopath, I use this herb regularly for 'brain and a good source of copper, dietary fibre, fog' symptoms and to improve concentration, vitamin B6, potassium and iron. Purple sweet in addition to enhancing phase-two liver potatoes have high levels of the antioxidant detoxification. Traces dating back as far as 500BC anthocyanin, a pigment responsible for the suggest it had been used to treat the nervous purple colour in this vegetable. Anthocyanins system. Current cancer studies indicate rosemary is have been epidemiologically associated with a a very useful antioxidant. reduced cancer risk.

15.Sweet (okinawan) Amina Eastham-Hillier BHSc (Nat), AdDipHSc is a Known better as the Hawaiian sweet potato member of the Australian Traditional Medicine Society. here in Australia, this white-skinned, purple- www.noosaholistichealth.com

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