Fish. Follow the guidelines of the American Heart Association and eat twice weekly, especially the fatty kind that is rich in omega-3 fatty acids. This is a powerful anti-inflammatory food that offers a multitude of health benefits.
Fruits and vegetables are powerhouses of antioxidants. Aim for a variety of colorful produce. Enjoy at least 5 servings per day for the maximum benefits.
Whole grains provide soluble fiber to help lower blood cholesterol levels, and also have phytonutrient content equal to any fruit or vegetable. Strive for at least 3 daily servings.
Legumes are unsung heroes, packed with nutrients similar to fruits and vegetables and with very few calories. Add them to your diet 3 to 4 times a week.
Yogurt has all the benefits of dairy foods, plus probiotics that help add healthy bacteria to the intestines. Moores recommends eating a yogurt with active cultures as one of your 3 dairy servings each day.
Nuts are a great source of B vitamins that are good for your heart and your brain. Thehealthy fats in nuts benefit the elastin and collagen in skin, helping to maintaining skin’s structure and keep it resilient. Small portions are advised, as nuts are high in calories.
Water is essential for hydration of the skin, muscles, circulation, and all organs in the body. Enjoy 3-4 glasses of pure water in addition to other liquids and watery foods.
- Acai (found in health stores)
- Allium (garlic, onions, leeks, scallions, chives, and shallots)
- Greens (such as wheatgrass)
- Buckwheat (both seeds and grains)
- Beans and Lentils
- Hot Peppers
- Nuts and Seeds
- Yogurt and Kefir
Nearing the top of Dr. Oz’s food pyramid are fruits, which pack an anti-aging one-two punch. The flesh of fruit contains vitamins and minerals, and the skin is loaded with powerful anti-agers due to a higher concentration of nutrients. Mangoes help fight cancer and heart disease, and can attribute their beautiful color to beta carotene. As a result of the drying process, dried fruits like dates are high in antioxidants. They are also a great source of magnesium, which helps the body maintain normal muscle and nerve function, steady heart rhythm and strong bones; they are also good for blood pressure and blood sugar regulation.
* The old saying still stands true. An apple a day may be the ultimate longevity MVP, loaded with fiber, antioxidants, folate and vitamin E to fight Alzheimer’s; and a flavonoid called quercetin that protects the brain against the oxidative stress of daily life.
- Brazil nuts
Protein is an all-encompassing category that incudes meats, beans and nuts. Trout and tofu are high in omega-3 fats, which ensure normal brain function and lower the risk of dementia. Omega-3s are essential to brain health as they provide the building blocks for brain cell renewal. Brazil nuts contain selenium, an antioxidant that fights the free radical damage that can cause cancer.
- Greek yogurt
- Feta cheese
Lastly, with the least amount of servings, is dairy, which is especially important for women. Dairy contains calcium and is fortified with vitamin D – Dr. Oz’s number-one recommended supplement – to strengthen bones and fight against the onset of osteoporosis.
- Sweet Potatoes
Vegetables are the base of Dr. Oz’s food pyramid, and the most important tool in fighting every major killer in America: heart disease, hypertension and cancer. Jicama is a slightly sweet and crisp root vegetable that is high in potassium, which helps to reduce high blood pressure. Kale is high in flavonoids, which kills off cancer cells. Sweet potatoesare high in beta carotene, which helps to build heart-healthy vitamin A within the body. Microwave or steam vegetables with as little water as possible to retain the maximum amount of nutrients
Whole grains are the next level up. Whole grains are high in fiber and necessary to colon health. Teff, amaranth and millet are whole grains popular in other parts of the world but now widely available in the US. These whole grains are high in protein. One key to longevity is getting more of your protein from plants instead of animal sources. They are also high in calcium, which helps to strengthen bones, and omega-3 fats which are critical to brain health. Millet is also a great source of B-complex vitamins.
Best Antioxidant Foods
• Green Tea • Blueberries • Pomegranates • Acai, Goji • Spinach • Raspberries • Nuts, seeds
Best Inflammation Fighters
Purple Grapes • Proanthocyanidins • Prevents damage to cells that leads to aging and cancer. • The French Paradox • Reduce inflammation = less puffy skin, smoother skin = less redness = lower risk of disease (heart, arthritis)
Seeds • Contain many nutrients that help the skin look younger: • Copper • Plays a role in collagen formation • Vitamin E • Antioxidant that may help with wound healing • Potassium • Deficiency results in dry skin • Selenium • Antioxidant that aids elasticity • Zinc • Helps heal wounds
Chocolate • Rich in antioxidants • Fights free radicals • Thus, stops damage and inflammation • Avoid sugar (pure chocolate is best) • Sugar promotes inflammation
Essential Fatty Acids • Seeds contain Omega-6 and Omega-3 • Omega-6 fatty acids linked to • lower cholesterol, acne, arthritis… • Omega-3 fatty acids compete with bad fats in the inflammation pathway, blocking the production of chemicals that promote inflammation. • Dietary consumption linked with improved factors for heart disease, arthritis, cognitive function • People who consume high amounts of fish have the lowest rates of acne.
Raspberries • Antioxidants • Vitamin C • 50% more antioxidant power than strawberries or kiwis • Ellagic acid • Anthocyanins • Pharmacological Research, animal experiments have shown that supplementation with anthocyanins effectively prevents inflammation and subsequent blood-vessel damage.
Rhubarb • Silica • structural strength, elasticity & flexibility of connective tissue and blood vessels • promotes growth of hair and fingernails • binds the water equivalent to 300 times its own weight • proper water balance in the skin ensures a controlled supply of nutrients to the cells.