email this page"Old age is the most unexpected of all the things that happen to a man," said Russian revolutionary Leon Trotsky. He forgot to add, "or to a woman." And we agree. All of a sudden, we wake up one morning and find ourselves looking at our mothers' faces.
Alas, there is no Fountain of Youth (sought after by another Leon?you remember, Ponce de . . .), but some foods are proving to be helpful in keeping us healthy. These are foods that are rich in antioxidants, nutrient dense and high in fiber. And there aren't just a few, but dozens of "super foods" that, when combined in moderate portions, create a kind of synergy in the body. Here's a look at a few of our favorite anti-aging foods.
Anti-Aging Agents
Antioxidants: Found in fruits, vegetables and whole grains, antioxidants help protect cells from the damage that contributes to the aging process. They include beta-carotene, lycopene, and vitamins A, C and E.
Fewer Calories: A recent study found that limiting calories delayed age-associated decline in heart function.
Cocoa: Taking the number one slot in terms of antioxidant power, natural or nonalkalized cocoa powder has more antioxidants than alkali-treated, or Dutch, cocoa.
Lentils: High in fiber and folic acid, lentils can help control blood sugar, cholesterol and triglycerides.
Oranges: Most of the vitamin C in oranges is found in the peel (53 percent), while lesser amounts are found in the juice (23 percent) and the pulp and rind (21 percent).
Spinach: Researchers are stirring up clues that age-related deficits in memory may be reversed with nutritional interventions of antioxidant-rich foods such as spinach.
Omega-3 Fats: Found mostly in fatty fish like herring, salmon and sardines, omega-3 fats are also found in smaller amounts in plant foods such as flaxseed, leafy green vegetables and walnuts. Omega-3 fats have displayed a range of anti-cancer activities in research studies.
Spinach with Peppery Cheese
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Ingredients
1 tablespoon peeled, chopped fresh ginger
1 teaspoon ground coriander
½ teaspoon ground turmeric
½ teaspoon ground cumin
½ teaspoon garam masala or curry powder
1 pound fresh spinach leaves, washed and finely chopped, or 1 (16-ounce) package frozen chopped spinach, thawed and drained
½ teaspoon salt
3 ounces Monterrey Jack pepper cheese, cut into ¼-inch cubes
2. Add spinach and cook about 2 minutes over medium-high heat or until wilted and tender. Reduce heat. Add salt and cheese and stir until cheese melts and mixture is creamy. Serve hot with pita bread. Serves 4.
"Relish the Healthy Table," May 2006. Recipe by Cheryl Forberg, R.D., an antiaging nutrition expert and the author of Stop the Clock! Cooking: Defy Aging—Eat The Foods You Love (Avery/Penguin, 2003). For more recipes, visit her website: www.stoptheclockcooking.com.
Spiced Orange Salad
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Ingredients
1 tablespoon olive oil
1/4 teaspoon salt
1/4 teaspoon ground cinnamon
1/4 teaspoon ground coriander
1/4 teaspoon ground cumin
1 garlic clove, minced
2 tablespoons chopped fresh cilantro
2. Combine remaining ingredients in another small bowl. Pour dressing over oranges and toss carefully. Arrange orange slices on salad plates and garnish with fresh cilantro. Serves 8.
"Relish the Healthy Table," May 2006. Recipe by Cheryl Forberg, R.D., an antiaging nutrition expert and the author of Stop the Clock! Cooking: Defy Aging—Eat The Foods You Love (Avery/Penguin, 2003). For more recipes, visit her website: www.stoptheclockcooking.com.
Relish 2008 Fall Supplement
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