Anti-Aging Foods Cheat Sheet

Anti-Aging Foods Cheat Sheet | The Dr.
Oz Show 9/7/20, 2:39 AM
Anti-Aging Foods Cheat Sheet

Consider these foods your anti-aging staples. As a
rule, fruits and vegetables high in flavonoids and
carotenoids, two powerful plant-based antioxidants,
will remove the free radicals from your skin and body
that cause you to age prematurely. A well-balanced
diet can help you lose weight, live longer and feel fitter.
But it can also help you look younger. Forget the
fountain of youth. Load up a plate at the feel-better
buffet and turn back the clock on a full (and happy)
stomach.
https://www.doctoroz.com/article/anti-aging-foods-cheat-sheet Page 1 of 14
Anti-Aging Foods Cheat Sheet | The Dr. Oz Show 9/7/20, 2:39 AM
Black garlic helps to repair age-damaged skin. Uniquely colored due to its
fermentation process, black garlic contains double the antioxidants as
regular garlic and can be eaten raw. It strengthens and restores skin cells
damaged by the aging process. Use it in place of regular garlic in most
recipes.
Jicama is a crisp root vegetable that can help fight crow’s feet by boosting
collagen and fighting wrinkles. It’s also an excellent source of vitamin C. Try
it either raw or cooked.
Jerusalem artichoke can help to fade the appearance of under-eye circles.

Their beauty secret is iron – they contain five times more iron as potatoes.
Eating them can help to correct an iron deficiency, a common cause of
paleness that makes your under-eye bags more apparent.
Purslane is an herb that is loaded with omega-3 fatty acids that help to
reduce your risk of heart disease and stroke. It also is a great source of
vitamins A, B and C. Add it to yogurt or salads.
Sunflower Seed Butter works to unclog your arteries. It’s rich in

polyunsaturated fatty acids including one that lowers your cholesterol. Try it
instead of peanut butter.
Salmon is among the highest omega-3-containing fish, making it a go-to

fish for healthy skin. As we age, cell turnover slows down, causing an
accumulation of rough patches and dry skin; our skin also begins to
produce less oil, diminishing our natural glow. Brighten your complexion
with omega-3 fatty acids. Try to eat salmon two times per week to bring
radiance back to skin.
Sweet Potatoes, Peppers and Almonds are representative of ACE foods,

or foods that are high in vitamins A, C and E. They’re rich in antioxidants
that combat damaging and aging free radicals in the body. Brightly colored
vitamin A foods like sweet potatoes help to tackle the free radicals. Peppers
have the highest levels of vitamin C and should be eaten raw to maximize
their benefits. And like all foods high in vitamin E, almonds keep skin
moisturized and soft by promoting oil production.
Pure noni juice, known for its anti-inflammatory properties, can help fight
the formation of tumors – and wrinkles. Noni and noni products build
collagen and are high in antioxidants and polyphenols.
Tuna contains omega-3 fatty acids that fight UV-related cell damage and
are a rich source of niacin, a deficiency of which causes skin rashes.
Black currants contain a compound called anthocyanosides, which can

help improve vision. Additionally, this superfood contains five times the
vitamin C that oranges do, making it a superb immunity booster.
Wheat germ is rich in zinc, which plays a crucial role in the production of
new skin cells. It also has anti-inflammatory properties to help prevent
eczema; recent studies even indicate that wheat germ can help reduce
acne. Get half a cup of wheat germ per day for your daily dose of zinc. Try
sprinkling it over salads and yogurt or adding it to smoothies.
Watermelon is a source of lycopene, which protects the skin from UV rays.
Sunflower seeds contain lignin phytoestrogens, which prevent collagen

breakdown and boost the skin's lipid barrier.
Spinach is an excellent source of vitamin C, which the body needs to

manufacture sebum, an oily substance produced by the sebaceous glands.
Sebum is the body's "natural conditioner," and keeps hair shiny, smooth and
young looking, while preventing dryness.
Sardines, rich in omega-3 fatty acids, promote hair growth and shine to
keep your locks looking young.
Romaine lettuce is a leafy green vegetable high in vitamin A, a vitamin that

helps revitalize skin by increasing cell turnover and encouraging new skin
cell growth. Add 6 leaves to your salad or as a side with dinner for your daily
allowance of vitamin A.
Red peppers and brussels sprouts are rich in vitamin C, which help build
collagen and fight off free radicals.
Pomegranate seeds contain juice rich in ellagic acid and punic alagin – two
agents that fight damage from free radicals and preserve the collagen in
your skin.
Oysters are an excellent source of zinc, which aids in protein synthesis and
collagen formation.
Avocados are one of the richest sources of monounsaturated fats and

contain biotin for healthy skin.
Oatmeal is high in soluble fiber which reduces LDL cholesterol (the "bad"
kind).
Foods of the Mediterranean: Fennel, an anti-inflammatory; octopus, a rich

source of omega-3 fatty acids, B12, iron and zinc; gigantes beans, giant
lima beans rich in potassium
Lentils are a good source of zinc
Mango provides 96 percent of your daily vitamin C needs and helps

prevent periodontal disease.
Lean beef is full of iron. Iron deficiency can cause nail beds to be thin and
concave.
Tomatoes provide lycopene, which helps prevent heart disease, elevated

cholesterol and cancer. Lycopene acts as natural sun block, preventing the
UV damage that causes sun spots, dryness and wrinkles. Remember to
cook tomatoes for the maximum anti-aging effect.
Guava is packed with vitamin C which boosts collagen production to

smooth skin. Two cups of guava per week is the perfect dose of this anti-
aging powerhouse.
Eggs are high in iron and biotin.
Kelp contains vitamins C and E, which protect fats in the skin's moisture
barrier from free-radical damage.
Cucumbers are good for the skin. The silica in the peel helps reduce
wrinkles and boost collagen. Buy them unwaxed if possible.
Lowfat cottage cheese is full of protein, and therefore promotes hair

health (since hair is mostly protein). Just be wary of high sodium levels.
Cod contains selenium which safeguards your skin from sun damage and
cancer.
Red wine, made with the dark skin and seeds of grapes, is rich in
polyphenols, a type of antioxidant that includes resveratrol. If you don't
drink, opt for grape juice or a resveratrol supplement available at your drug
store for about $25.
Dark chocolate will help curb your sweet tooth and is rich in flavonoids.
Brazil nuts contain selenium, a powerful mineral that aids in the production
of the antioxidant glutathione, which repairs cell damage and slows down
the skin's aging process. Just 2 nuts a day will help you stop the aging
process in its tracks.
Carrots are an excellent source of vitamin A; this nutrient is essential to a

healthy scalp and youthful-looking, shiny hair.
Blood oranges contain anthocyanins, antioxidants that combat free-radical

damage and UV rays.
Cranberry juice disrupts the formation of plague and thereby prevents

yellowing of teeth. The flavonoids in cranberry juice also counteract the
damaging effects of bacteria that cause tooth decay. Be careful that you
aren't drinking a sugar-laden cranberry juice cocktail.
Beans, which are high in protein, promote hair growth and help thicken hair
cells by making the fibers stronger.
Blueberries: One serving of this superfood provides more antioxidant

activity than most fruits and veggies. Antioxidants fight the free radicals
that cause wrinkles.

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Anti-Aging Foods Cheat Sheet | The Dr.

Oz Show 9/7/20, 2:39 AM

Jerusalem artichoke can help to fade the appearance of under-eye circles.

Sunflower Seed Butter works to unclog your arteries. It’s rich in

Salmon is among the highest omega-3-containing fish, making it a go-to

Sweet Potatoes, Peppers and Almonds are representative of ACE foods,

Black currants contain a compound called anthocyanosides, which can

Watermelon is a source of lycopene, which protects the skin from UV rays.

Sunflower seeds contain lignin phytoestrogens, which prevent collagen

Spinach is an excellent source of vitamin C, which the body needs to

Romaine lettuce is a leafy green vegetable high in vitamin A, a vitamin that

Avocados are one of the richest sources of monounsaturated fats and

Foods of the Mediterranean: Fennel, an anti-inflammatory; octopus, a rich

Lentils are a good source of zinc

Mango provides 96 percent of your daily vitamin C needs and helps

Tomatoes provide lycopene, which helps prevent heart disease, elevated

Guava is packed with vitamin C which boosts collagen production to

Eggs are high in iron and biotin.

wrinkles and boost collagen. Buy them unwaxed if possible.

Lowfat cottage cheese is full of protein, and therefore promotes hair

Carrots are an excellent source of vitamin A; this nutrient is essential to a

Blood oranges contain anthocyanins, antioxidants that combat free-radical

Cranberry juice disrupts the formation of plague and thereby prevents

Blueberries: One serving of this superfood provides more antioxidant

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