by Barbara Nuzum

Created on: March 09, 2009   Last Updated: August 16, 2011

Wouldn't it be wonderful if we could stay young forever? Well, that's not possible for anyone, but we can take steps to slow down the process of aging, and at the same time improve our health. Over the past decades, research has shown the benefits of many foods that can help us achieve a younger looking face and body. A diet rich in antioxidants can help us stay younger and healthier, and feel better too.

Oxidants and Antioxidants

Our bodies turn the food we eat into energy. Oxygen is needed for that process. As a result, we also produce oxidants. These "free radicals", as they are sometimes called, attack cells, causing premature aging and age-related diseases. Outside environmental sources, such as cigarette smoke, sun exposure or pollution, can enhance that process. As we grow older, our natural defense against oxidants diminishes. But we can boost our defenses by eating healthy foods, rich in antioxidants. These agents act as a stabilizer and can prevent cell damage before oxidants can launch the onslaught.

Antioxidant Food Sources

Foods that hold the highest known amount of antioxidants are full of Vitamins A, C and E; Beta Carotene; Selenium, a mineral; and the compound lycopene, a carotenoid pigment. Quite often the color of your food will announce the presence of antioxidants, so it's easy to choose. Red, yellow, orange, purple are some of the identifying colors. And don't forget your dark leafy greens.

Vitamin A foods include broccoli, spinach, cabbage, dairy products and fish. Foods rich in Vitamin C are the citrus fruit family, but also pineapple, mango and bell peppers. You will find Vitamin E in olive oil, cereals, sunflower seeds and nuts. Beta Carotene we will find in carrots, but also yellow squash and cantaloupe. Lycopene is primarily present in tomatoes and any tomato products. Selenium is found largely in Brazil nuts, tuna and meats. Garlic, onions and leeks enhance detoxification. Blackberries, blueberries, purple grapes and eggplant boost our antioxidant defenses and may increase healthy brain function.

Preparing the Food

Some foods are more beneficial when cooked or steamed. You'll be happy to know that you won't have to nibble a bunch of raw carrots; in fact, carrots and tomatoes do better and release more nutrients into your body when cooked or steamed. Other foods may offer a little more variety if you include them in salads or a quick snack. Perhaps a veggie salad of broccoli, carrot slices and onions marinated in an olive oil and vinegar based vinaigrette might liven up the dinner table.

Nuts can be an easy and scrumptious snack. Steam yellow squash, bell peppers and other veggies, sprinkled with oregano or basil. Prepare a batch of salsa, laden with tomatoes, bell peppers and onions. You can top it all off with a delicious dessert of blueberries.

The possibilities to add these food items to your menus are endless. And with a little creativity, meals do not have to be boring at all. And you'll look and feel young and healthy.

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