Five Food Groups to Slow the Aging Process and Create Beautiful Skin

By Tom Monte

The skin ages from essentially two underlying processes – first by oxidation, caused by free radicals, which are highly reactive molecules that destroy cells and create wrinkling of skin; and second by inflammation, an immune reaction caused by the accumulation of poisons in your blood and tissues. Inflammation causes the destruction of tissues and wrinkling, as well.

Both of these processes are the underlying causes of aging. They also lead to most of the serious illnesses we suffer from today, such as heart disease, the common cancers (breast, colon, prostate), high blood pressure, Parkinson’s and Alzheimer’s disease.

Certain foods and food substances block both of these destructive processes. Here are five recommendations to slow the aging process and restore the health and beauty of your skin.

1. Eat Foods Rich In Antioxidants.

Antioxidants slow and, in some cases, can even stop free radicals from destroying your cells and creating

Antioxidants are found in abundance in all fruits and vegetables, but those that are richest are the ones that are most colorful. The USDA ranks the foods according their antioxidant content. The following fruits and vegetables are especially rich in antioxidants (they appear in order of their antioxidant power).

Fruits:

• Prunes

• Raisins

• Blueberries

• Blackberries

• Strawberries

• Raspberries

• Plums

Vegetables:

• Kale

• Spinach

• Broccoli

• Brussels sprouts

• Alfalfa sprouts

• Beets

• Red Bell Pepper

• Onion

2. Eat Foods Rich In Flavonoids

Flavonoids are plant chemicals that act as powerful antioxidants, but also cool inflammation, protect the skin from wrinkling, and prevent a wide array of serious illnesses, including cancer.

Foods rich in flavonoids include the following:

• All the berries (blueberries, blackberries, and strawberries).

• Black and green tea

• Celery

• Citrus fruits (oranges, tangerines, and grapefruit).

• Olives

• Onions

• Purple grapes

• Grape juice

• Soybeans and soybean produce (such as miso, tamari, and shoyu).

• Red wine

3. Drink Green Tea

Green tea, which contains what scientists are calling the super-antioxidant, EGCG (epigallocatechin-3-gallate), prevents and reverses inflammation and the effects of oxidation.

According to some researchers, including Stephen Hsu, Ph.D., a cell biologist at the Medical College of Georgia, EGOC is far more powerful at blocking oxidation and free radicals than other antioxidant vitamins, such as A, C, E, and beta carotene.

EGCG has the unique capacity to speed the healing and restoration of the skin, which, under normal circumstances requires 28 days, but slows with aging. EGCG not only speeds the healing process to 20 days, but boosts the skin’s capacity to restore itself, even in older adults.

4. Eat Healthy Fats

Healthy fats, including monounsaturated fats, polyunsaturated fats, and omega-3 polyunsaturates all reduce inflammation and oxidant and help restore the youthful suppleness, elasticity, and vitality of the skin. In order to get adequate amounts of healthy fats, eat the following foods:

• Salmon and other fish, all of which contain omega-3 polyunsaturated fats. (Salmon is the greatest source of these oils.)

• Flaxseeds, which contain both omega-3 oils and lignans, a plant chemical that fights inflammation and free radicals.

• Olive oil, rich in monounsaturated fats, which block inflammation and free radicals.

• Olives, which contain monounsaturated fats.

• Nuts and seeds, including almonds, walnuts, pumpkin seeds, and Brasil nuts (the latter are rich in selenium).

• Safflower oil. Rich in healthy polyunsaturated fats and low in saturated fats, which increase oxidation and inflammation .

• Sesame oil, rich in phytochemicals, minerals, and vitamins, and low in saturated fats.

5. Eat Cooked, Unprocessed Whole Grains

Whole grains, such as brown rice, quinoa, millet, and barley, are rich sources of antioxidants, phytochemicals, vitamins, minerals, proteins, and fiber, all of which dramatically reduce oxidation and inflammation and thus restore youthful vitality of the skin. In addition, new research now shows that women who eat six or more servings of cooked, unprocessed, whole grains each week experience the following benefits:

They weigh less and are far more likely to enjoy healthy, optimal weight than women who eat foods made from processed grains. (Source: Harvard Medical School nurses study; Nov. 2003, American Journal of Clinical Nutrition.)

They experience a significantly lower risk of cancer, including those of the breast, colon, and prostate. (Source: same as above; also, Cornell University researchers.)

They enjoy significantly lower risk of cardiovascular disease.

They have a much lower risk of gallstone disease.

6. Reduce Or Avoid Unhealthy Fats

Reduce saturated fats, found in red meat, chicken, and dairy products, and eliminate all transfats, or hydrogenated oils, which are the most toxic forms of oil. Transfats, found in processed foods, especially pastries, muffins, doughnuts, and fast foods, dramatically increase oxidation and inflammation. The two latter processes combine to age organs and skin, producing wrinkles and disease.

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