ANTI-AGING
Foods & Drinks

Checklist

Foods To Eat

□    Olive Oil & Olives

• Ø Polyunsaturated fats
• Ø Monounsaturated fats
• Ø Antioxidants (vitamin E and coenzyme Q10)
• ü Heart Health
• ü Healthy Cholesterol
• ü Fight Damage From Free Radicals

Other Anti-Aging Oils

• Coconut Oil
• Palm Oil
• Avocado Oil
• Rice Bran Oil

□    Whole Grains

• Ø Fiber
• Ø Beta glucans
• ü Heart Health
• ü Healthy Cholesterol
• ü Energy

□    Vitamin D Fortified Greek Yogurt

• ü Bone health

 

 

□    Oysters

• Ø Zinc
• ü Protein synthesis
• ü Immunity Health
• ü Collagen Formation
• ü Anti-inflammation

□    Turmeric

• Ø Curcumin
• ü Prevent cellular aging and degenerative diseases
• ü Anti-inflammatory
• ü Joint health

□    Omega-3 Fatty Acids

• ü Brain Health
• ü Healthy Cholesterol and Heart Health
• ü Skin Health
• ü Reduction in elevated blood triglyceride levels
• ü Alleviate joint pain and stiffness from rheumatoid arthritis
• ü May help protect against dementia conditions, such as Alzheimer’s disease
• ü May help prevent age related gradual memory loss linked to aging
• Walnuts
• Flaxseed and flaxseed oil
• Canola oil
• Soybean oil
• Mackerel
• Wild Caught Salmon
• Anchovies
• Bluefish
• Herring
• Sardines
• Sturgeon
• Lake trout
• Tuna

□    Dark Chocolate

• Ø Flavonoids
• ü Diseases prevention
• ü Prevent damage from free radicals

□    Nuts

• Ø Healthy fats and omega-3s
• ü Immunity health
• ü Prevent oxidative stress
• ü Prevent cell damage
• ü Prevent inflammation that accelerates aging

Perfect Portions (Choose one daily)

• 18 medium cashews
• 12 hazelnuts or filberts
• 8 medium Brazil nuts
• 12 macadamia nuts
• 35 peanuts
• 15 pecan halves
• 14 English walnut halves

 

 

□    Seeds

• Ø Plant proteins
• Ø Healthy fats
• Ø Key nutrients for disease prevention
• ü Anti-inflammation
• ü Skin health
• ü Heart health
• Pumpkin Seeds
• Sunflower Seeds
• Flax Seeds
• Sesame Seeds

□    Blueberries

• Ø Key antioxidants
• ü Reduce risks of cancer
• ü Reduce cholesterol levels
• ü Reduce risks of heart disease and stroke
• ü May reduce risks of neurological diseases
• ü Brain and memory health
• ü Support immune system health
• ü Improve urinary tract health
• ü Improve eye health
• ü Prevent inflammation and oxidative damage
• ü Protect from free radicals
• ü Youthful complexion and skin health
• ü Positive mood

□    Fresh Raw Garlic

• Ø Key Antioxidant – Allicin
• ü Protection from free radicals
• ü Heart health
• ü Prevent plaque build-up in the heart
• ü Healthy cholesterol

□    Kale

• Ø Lutein
• Ø Zeaxanthin
• Ø Vitamin K1
• Ø Vitamin C
• Ø Beta carotene
• Ø Manganese
• Ø Copper
• Ø B Vitamins
• Ø Fiber
• Ø Calcium
• Ø Potassium
• Ø Vitamin E
• Ø Iron
• Ø Magnesium
• Ø Omega-3 fats
• Ø Phosphorus
• Ø Folate

 

• ü Prevents oxidative stress that accelerates aging
• ü Protects from damage caused by free radicals
• ü Immune system health
• ü Healthy blood pressure
• ü Healthy blood clotting
• ü Reduced risk for cancer
• ü Skin health
• ü Healthy cholesterol for heart health
• ü Contains lutein and zeaxanthin, which numerous studies have shown to greatly reduce risks for age related macular degeneration and cataracts, two of the most common eye disorders in older people

□    Spinach

• Ø Folate
• Ø Beta-carotene
• Ø Vitamin C
• Ø Vitamin K1
• Ø Dulforaphane
• ü Short-term memory health
• ü Reduced risk for heart disease
• ü Reduced risk for cancer
• ü Protection from free radicals
• ü Skin and hair health and moisture

 

 

□    Collard Greens/Salad Greens/Spinach

• Ø Vitamin K1
• ü Vein health and prevention of varicose veins
• ü Strong bones
• ü Healthy blood sugar levels
• ü Healthy blood clotting
• ü Prevention of heart disease
• ü Possible reduced risk of Alzheimer’s disease
• ü Prevention of certain cancers, such as lung and liver cancer

□    Broccoli

• Ø Isothiocyanates
• Ø Sulforaphane
• Ø Fiber
• Ø Folate
• Ø Vitamin K
• Ø Vitamin C
• ü May reduce risks for breast cancer (folate)
• ü May reduce risks for lung and colon cancer (sulforaphane)
• ü Protect from heart disease, type 2 diabetes, stroke, and hypertension (fiber)
• ü Strong bones
• ü Weight Loss
• ü Collagen production for younger looking skin (vitamin C)

Similar Foods

• Brussel sprouts
• Cauliflower
• Cabbage
• Arugula
• Watercress
• Horseradish

□    Swiss Chard

• Ø Chlorophyll
• Ø Vitamin K
• Ø Vitamin A
• Ø Potassium
• Ø Magnesium
• Ø Alpha-lipoic acid
• ü Bone health
• ü Eye health
• ü Reduced risk for cancer
• ü Healthy blood sugar
• ü Lower blood pressure

□    Tomatoes

• Ø Lycopene
• ü Skin health
• ü Skin hydration
• ü Anti-wrinkle
• ü Protection from harmful effects of ultraviolet rays
• ü Heart health
• ü Strong bones
• ü Anti-cancer
• ü Stroke prevention

Other foods that contain lycopene:

• Pink grapefruit
• Carrots
• Watermelon
• Guava
• Red peppers

□    Cucumbers

• Ø 99% water
• Ø Silica
• ü Hydration for anti-aging skin health
• ü Anti-wrinkle and collage production

□    Soy Foods

• Ø Phytoestrogens
• Ø Isoflavones
• ü Skin health and anti-aging properties
• ü Bone health
• ü Heart health
• ü Mimic estrogen for menopause support
• Tofu
• Edamame
• Soymilk

□    Guava/Lemons/Limes/Bell Peppers/Oranges

• Ø Vitamin C
• ü Boost collagen production for younger skin
• ü Heart health
• ü Immune system health
• ü Anti-Cancer

 

 

□    Black Currants

• Ø Anthocyanosides
• ü Eye health

□    Pineapples

• Ø Manganese
• ü Anti-aging skin benefits

□    Concord Grapes

• Ø Polyphenols
• ü Brain Health
• ü Heart Health
• ü Antioxidant and anti-inflammatory properties

□    Mushrooms

• Ø B Vitamins
• Ø Vitamin D
• Ø Beta Glucans
• ü Weight management
• ü Reduce and prevent inflammation
• ü Support calcium absorption
• ü Anti-cancer
• ü Boost immunity
• ü Natural Detox
• ü Heart Health
• ü Healthy Metabolism

□    Carrots and Sweet Potatoes

• Ø Vitamin A
• ü Eye health
• ü Collagen production for younger skin
• ü Shiny hair
• ü Skin health
• ü Anti-cancer properties

□    Beans and Lentils

• Ø Fiber
• Ø Phytochemicals
• Ø Protein-based amino acids
• Ø No fat protein sources
• ü Hair health
• ü Heart health
• ü Muscle health
• ü Healthy cholesterol

□    Wheat Germ

• Ø Zinc
• ü Skin cell production
• ü Anti-inflammatory properties
• ü Skin health
• ü Acne prevention

 

 

□    Saffron

• Ø Carotenoid phytonutrients: crocin and crocetin
• ü Antioxidants to fight free radicals
• ü Anti-tumor effects
• ü Prevent premature aging of DNA
• ü May help stop cancer cell proliferation

 

 

 

What To Drink

□    Water

• Ø Hydration that supports all internal functions within the body

□    Green Tea

• Ø Flavonoids
• Ø Theanine
• ü Cell health
• ü Protection from free radical damage and stress
• ü Weight loss
• ü DNA health and damage protection
• ü Calm
• ü Focus
• ü Stress management

□    Lemon and Lime Juice

• Ø Vitamin C
• ü Boost collagen production for younger skin
• ü Heart health
• ü Immune System Health
• ü Anti-Cancer

 

 

□    Coffee

• Ø Caffeine
• Ø Antioxidants
• ü Lower risk for cancer
• ü Focus
• ü Alertness
• ü Energy
• ü Protection from type 2 diabetes
• ü Protection from heart rhythm problems
• ü Prevent tooth decay and cavities
• ü Improved Mood
• ü Liver Health
• ü May Prevent Skin Cancer
• ü Heart Health
• ü Tightens DNA integrity
• ü Fight free radicals

□    Cocoa

• Ø Flavonols
• Ø Epicatechin
• ü Healthy functioning of blood vessels
• ü Lower risk of high blood pressure, type 2 diabetes, kidney disease and dementia
• ü Epicatechin supports skin health, increases blood flow, oxygen and nutrients to the skin

 

 

□    Cranberry Juice

• Ø Flavonoids
• ü Anti-inflammation
• ü Tooth decay
• ü Improved

□    Beet Juice

• Ø Nitrates
• ü Boost blood flow to the brain to reduce risk of dementia diseases, and Alzheimer’s disease
• ü Heart health
• ü Keep blood vessels strong

Other sources of nitrates

• Cabbage
• Radishes

□    Green Juice

• Ø Antioxidants
• Ø Phytochemicals
• Ø Minerals and vitamins
• ü Protection from free radical damage
• ü Protection from oxidation
• ü Healthy cholesterol
• ü Cancer prevention

 

 

□    Pomegranate Seed Juice

• Ø Antioxidants
• Ø Ellagic Acid
• Ø Punicalagin

 

• ü Prevent inflammation
• ü Reduce risks for heart disease
• ü Cancer prevention
• ü Fight damage from free radicals
• ü Collagen production for younger skin

 

□    Soymilk

• Ø Isoflavones
• ü Skin health and anti-aging properties
• ü Bone health
• ü Heart health
• ü Mimic estrogen for menopause support

□    Milk

• Ø Leucine
• Ø Vitamin D
• Ø Essential amino acids
• Ø Calcium
• ü Bone strength
• ü Healthy muscle mass
• Leucine is also found in Greek yogurt, lean meat, soy, and fish

 

□    100% Pure Fresh Orange Juice

• Ø Vitamin C
• ü Boost collagen production for younger skin
• ü Heart health
• ü Immune system health
• ü Anti-cancer

□    Red Wine or Purple Grapes

• Ø Resveratrol
• ü Slows the aging process
• ü Heart health
• ü Reduces risk for age related memory loss

□    Herbal Teas

• Ø Various compounds in support of good health
• Ø Antioxidants
• ü High blood pressure
• ü Anti-inflammatory properties
• ü Stress reduction
• ü Prevent tooth decay
• ü Immune system health
• ü Cardiovascular health
• ü Blood circulation

Good Tea Choices

• Nettle tea
• Ginger tea
• Peppermint tea
• Hibiscus flower tea (sorrel)
• Green tea
• Cardamom tea
• Rosehip tea
• Blackberry leaf tea
• Hawthorn herb tea

                   

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