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In our quest for longevity, we often forget that following a sensible eating plan is as important as staying out of the sun, using a sunscreen, taking enough exercise, doing our best to avoid exposing ourselves to
harmful pollutants and having a positive outlook on
life.
A popular theory in the scientific world is that aging is caused by excessive amount of free radicals and
oxidants in the body, which attack cells and damage the
DNA of the cells, causing us to age more
rapidly.
Free radicals are caused by normal cell
functioning, exercise and are the waste products of normal energy usage in the body. The body can
eliminate free radicals, but the idea is held that we expose ourselves to excessive
amount of free radicals through UV rays from the sun and sun beds, pollution, smoking, alcohol, saturated fats and fried foods. These excess free radicals overload our body, and the body cannot eliminate them in time before
damage is caused.
It is suggested that following a sensible eating plan, which limits the intake of fats and oils and contains high amounts of
anti-oxidants (which fight free
radicals) will help the body to balance and eliminate excess free radicals, thus
retarding the effects of aging.
It is a scientifically established fact that people who eat lots of fresh fruits and vegetables and limit their intake of fats and oils are
less prone to disease and illness, have a great deal more energy, low cholesterol levels and generally win the “battle of the bulge”, or do not gain unnecessary weight. This fact logically leads to the assumption that eating enough fresh fruit and vegetables and limiting the intake of fats and oils will lead to a longer healthier life and help
prevent cancer, heart disease and a myriad of diseases.
Although avocados, coconuts, olives and nuts do contain fats and oils, most fresh fruits and vegetables do not and are low in salt and also have no cholesterol.
Fresh fruit and vegetables are loaded with vitamins, minerals and fiber, all of which are required for the correct functioning of body systems and to fight excess free radicals, as they
contain anti-oxidants.
Four of the most studied anti-oxidants, which are said to prevent and fight the
formation of free radicals, are contained in varying amounts in most fruits and vegetables. These include vitamin C, vitamin E, beta-carotene and the mineral, selenium.
This powerful anti-oxidant is not manufactured or stored by the body and is
water soluble, found in all the body fluids. It is essential to eat fruits and vegetables containing vitamin C to
prevent scurvy and to maintain proper health, the
collagen of the skin and the connective fibers of the veins, gums, stomach and other body parts.
Good sources of vitamin C are citrus fruits, broccoli, green peppers, fresh green leafy vegetables, strawberries, raw cabbage and potatoes.
Vitamin C is destroyed in the cooking process, so it would be a good idea to eat raw vegetables and fruit to ensure a proper intake of this vitamin. Popular belief also holds that cigarette
smoking kills off vitamin C - and it is said that each cigarette destroys as much as 50 mg each!
Vitamin C intake can be supplemented and it is the people normally supplement with 1,000 mg per day with their main meal. The only reported side effect of taking large amounts of vitamin C is gastric distress, but this is avoided if the dosage is reduced.
Vitamin E is a fat soluble vitamin, also known as tocopherol. This vitamin is believed to help
retard the aging process. Good sources of vitamin E are wheat germ, nuts (macadamia nuts are very high in vitamin E), whole grains, green leafy vegetables, seeds, fish liver oil and vegetable oil.
The recommended daily allowance of vitamin E is 30iu (10 mg) for men and 8mg for women, but much more can be taken without negative side effects.
High intakes of vitamin E may induce diarrhea, nausea or abdominal wind. People on anticoagulant medication should not take more than 1,200 iu per day.
Beta carotene is a form of vitamin A - pro vitamin
A. Beta carotene protects dark green, yellow and orange fruits and vegetables from
solar radiation form the sun and it is thought that it does the same for the human body. Carrots, squash, broccoli, sweet potatoes, tomatoes, kale, collards, cantaloupe, peaches and apricots all contain high amounts of beta carotene.
The RDA of vitamin A for men is 5,000 IU per day (1,000 µg equivalent) and women 4,000 IU per day (800 µg retinol equivalent), 10,000 IU per day is normally used in supplementation.
When taking vitamin A as a supplement, dosages exceeding 15,000 IU per day must be taken under medical supervision. Toxicity can appear in some individuals at relatively low dosages and the symptoms may include nausea, dizziness, menstrual problems, skin changes and dryness, itchiness, irritability, vomiting, headaches and long term use can
cause hair loss, bone and muscle pain, headache, liver damage, and an increase in blood lipid concentrations.
Selenium is a trace element thought to fight cell damage and is thought to help
fight cancer. It helps the body get rid of toxic minerals such as lead, mercury and cadmium. Selenium improves
healthy sperm production in men, stimulates antibody response to infections, alleviates menopausal symptoms in women and promotes better energy usage in the body.
It is thought best to get selenium from food sources and not as a
supplement. Rich sources of selenium are fish, shellfish, red meat, grains, eggs, chicken and garlic.
The recommended daily allowance of selenium is very small, 70 micrograms per day. This trace element is very toxic if taken in too large quantities. This may
result in hair loss, tooth decay, brittle nails, white spots, poor appetite, sour taste in the mouth, loss of feeling in the hands and feet, change in skin pigmentation and the
breath may have a garlic smell.
From the above you can conclude that eating is more than just stilling your hunger - and can
play a positive role in fighting aging as well as promoting a far more vital and energetic life. Although supplements can go a far way in looking after our nutritional needs - the best is still to try and obtain all the necessary nutrients from a healthy balanced diet.
Other articles of interest
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