There are several factors that can accelerate aging and many others that can slow it down. An important factor is nutrition. Some nutrients accelerate aging, others defy it. As we have seen, many scientists believe the process of aging to be greatly affected by free radicals. These can be neutralized by our body’s own defense, one of which is referred to as "free-radical scavenging". We have our own supply of antioxidants, the chemicals which counteract free radicals, and these patrol our bloodstream and tissues, seeking free radicals to neutralize.

Antioxidants

There are many different types of antioxidants and so-called "free-radical scavengers", which include:

• vitamins C and E

• beta carotene

• grape seed extract

• lycopene

• lutein and zeaxanthin

• polyphenols and catechins

To really take full advantage of the neutralizing qualities of antioxidants, we need to know how we can boost our supplies of these useful age-defying chemicals. Some people eat them, others swallow them in tablet form and others take them in the form of an injection. The best approach is to consume them in the food we eat. There are many foods that contain the antioxidants mentioned above.

Vitamins and Beta carotene

Rich sources of vitamin C are citrus fruits and certain tropical fruits such as papaya, kiwi fruits and mangoes. You can find high concentrations of vitamin E in nuts and sunflower seeds, as well as green tea, wheat germ and liver. Beta carotene is found in yellow or deep-colored fruits, including mangoes, and vegetables such as carrots, kale and spinach.

Grape Seed Extract

This is a very strong free radical scavenging antioxidant, particularly if prepared from the seeds of white and green grapes. It is also said to help keep capillaries and connective tissue in good condition.

Many people chew the seeds when eating grapes to gain the maximum benefits from this valuable anti-aging nutrient. However, some people find this unpalatable. Grape seed extract is also available in tablet form, which can be found in most health food shops.

Grape seed extract is a powerful antioxidant that can be taken either in a supplement or by chewing the seeds found in fresh grapes.

Lycopene

Another great antioxidant, lycopene, is found in tomatoes. Surprisingly, raw tomatoes are not a particularly rich source of this chemical. Cooked tomatoes, tomato ketchup or tomato sauce are much better sources.

Lutein and Zeaxanthin

These phytochemicals are found in several fruits and vegetables, but the best sources are blueberries and bilberries. Lutein and zeaxanthin are used primarily to fight aging of the eye, but also have a role to play in cancer prevention and in protecting the brain against the effects of aging.

Polyphenols, including Catechins

These come from many sources but mainly from green tea. This is an ideal drink because it deals with many age-related problems before they appear.

Other Age-Defying Nutrients

As well as antioxidants, there are a number of other essential anti-aging nutrients that can help to slow down, and reduce the effects of, the biological processes of aging. Many of these nutrients are also antioxidants but have other essential age-defying properties.

Isoflavones

These antioxidant nutrients help to regulate and balance levels of oestrogen and other hormones in the body. Soya beans and soy products are a rich source if isoflavones, and there are also thousands of different isoflavones found in many plants and plant products.

Vitamins B6, B12 and Folate

All of these affect methylation, which is an essential process that keeps our DNA and proteins in good condition. These nutrients are also believed to help protect the heart and brain from age-related damage. Oily fish, liver and green vegetables are good sources of these nutrients.

Vitamin K

This is increasingly being recognized as an excellent anti-aging vitamin. It is believed to help reduce the risk of osteoporosis, improve bone health, strengthen the gums and reduce the risk of heart disease. Sources include leafy vegetables such as broccoli and Brussels sprouts, liver, yogurt, beans, soy and lean red meat.

Carnosine

This is a special amino acid present in brain, muscle and eye tissues. It helps to fight the process of glycosylation, which is the dangerous coupling of sugar molecules to our valuable body protein, causing widespread destruction during aging.

Carnosine is also an antioxidant, and it helps the body fight toxic material from pollution or from internal chemical reactions. This remarkable nutrient is found in lean red meat and chicken, and is also marketed in capsule form.

Co-enzyme Q10

This really is an anti-aging super-nutrient. The list of benefits of this essential antioxidant is unbelievably long. Co-enzyme Q10 is also called ubiquinone, indicating that it is found in almost any part of the body. It is a natural substance that is produced in the body. Unfortunately, its natural production in the body begins to decline early in life, around the age of 20. This tends to leave the body deficient in co-enzyme Q10 later in middle age.

It is an ideal nutrient for helping in the prevention of many diseases and problems related to aging. Among many things, it is believed to lower blood pressure, boost the immune system, protect the brain and eyes from damage and help prevent heart disease.

Co-enzyme Q10 fights the aging process at the mitochondria level (mitochondria are the power-houses of our cells, where all the energy needed for efficient body function is produced). This valuable nutrient can be found in oily fish such as trout, sardines, mackerel and whitebait, nuts, soy beans and soy products, such as bean curd (tofu), tempeh and soy milk.
By: Gladys K