Fight Aging with the Top 101 Superfoods

By on November 12, 2013 with No Comments

Aging vs. The Top 101 Superfoods

The best youth-enhancing foods, spices, herbs, and other remedies that help you to look and feel years younger, protect your skin, muscles, organs and joints while slowing the aging process.

What Causes Aging?

Some of the known causes of aging are a combination of complex interactions between environmental, dietary and internal physiological factors.

Have you ever noticed how some people do not look anywhere close to their actual age, while others look much older? Why is that? Granted, genetic factors do produce a predisposition to our physical body-types and the physiological inner workings of our bodies. But, it is not JUST entirely based on genetics.

Many people think the answer to fighting aging is to spend hundreds, or thousands of dollars on expensive anti-aging creams and potions, injections of toxic substances and fillers, or will simply go under the surgeon’s knife to cosmetically enhance their aging bodies. While to many, this may seem to be the best ‘fix’, in all reality it actually is not.

You can actually stop and prevent much of your body’s aging process by making simple changes in your diet. Additionally, the best thing about changing your diet not only changes the way that the world sees you, but it also makes a very definite change in how you FEEL on the inside (and this is NOT just a perceptional change)!

The answer to aging gracefully and remaining healthy, lean, strong and disease free, is by eating the right foods to maintain a healthy diet. Eating a wide variety of REAL, natural foods which are rich in antioxidants, low in sugar and starches, and have plenty of the right types of fats, will make a huge difference in how you look and feel. This practice will also make a significant difference between looking “old before your time” or looking much younger than your actual physical age.

(AGE) Is The Enemy

(AGE)’s are Advanced Glycation End products. (AGE)’s can either be in the foods that we eat or are formed within your body naturally. (AGE)’s occur when sugar molecules attach to protein or fat molecules without an enzyme. What does that mean for our overall health? As a result, (AGE)’s are a serious promoter of aging in the body, as well as the beginnings of many chronic diseases. In fact, (AGE)’s are one of the biggest factors in diabetes, heart disease and other chronic inflammatory conditions as well. Isn’t it ironic that the acronym for these byproducts refers to the physiological degradation that they create – AGE?

Glycation: (sometimes called non-enzymatic glycosylation) is the result of typically covalent bonding of a protein or lipid molecule with a sugar molecule, such as fructose or glucose, without the controlling action of an enzyme. All blood sugars are reducing molecules. Glycation may occur either inside the body (endogenous glycation) or outside the body (exogenous glycation). Enzyme-controlled addition of sugars to protein or lipid molecules is termed glycosylation; glycation is a haphazard process that impairs the functioning of biomolecules, whereas glycosylation occurs at defined sites on the target molecule and is required in order for the molecule to function. Much of the early laboratory research work on fructose glycations used inaccurate assay techniques that led to a drastic underestimation of the role of fructose in glycation.

HOW TO Minimize the Effects of Aging
  • Keep blood sugar low by maintaining a low carb/low sugar diet. Especially avoid the sugar that comes from fructose, as in high fructose corn syrup and fruit juices.
  • Avoid or minimize to many grains in your diet — especially wheat and corn, as they tend to significantly raise blood sugar. Many grains are also prepared in meals by baking or frying, to become crispy and brown, which makes them even higher in (AGE)’s. This would include foods like: breaded fried chicken, pizza, even toasted bread in sandwiches, as well as donuts, muffins, pastries, and bagels.
  • Cook meats at lower temperatures more often – Higher temperatures produce far more (AGE)’s than slower cooking over low heat. A remedy is to cook your meats in broth where possible such as in a crock pot, as this dramatically minimizes (AGE) formation. Also rare and medium-rare meats have fewer (AGE)’s than well-done cooked meats. Fried meats like bacon would have the highest concentrations of (AGE)’s and should be limited to an occasional treat as opposed to a daily habit. Another example – When cooking sausage, you should cook them slowly over lower temperatures and use a tiny bit of water while covered with a lid. This will help to minimize (AGE) formation compared to pan frying over a higher heat.
  • Eat Vegetables and Fruits (raw, boiled, stewed, slow-cooked, or steamed) – boiling and steaming also introduce water to the cooking process, which stops harmful glycation.
  • Avoid all processed foods. Not only are they higher in sugar content, but they often have caramel for coloring and other additives which are high in (AGE)’s to help improve their color and appearance.
  • Avoid browned, roasted, grilled, carmelized, or fried foods. If it is golden brown or brown, it most likely contains (AGE)’s.
  • Avoid dark colored soft drinks and other beverages which typically have caramel coloring in them.

Low-glycemic Foods that DO NOT Raise Blood Sugar Levels

  • Artichokes
  • Beans
  • Bell Peppers (Green, Red or Yellow)
  • Berries
  • Broccoli
  • Brussels sprouts
  • Carrots
  • Cauliflower
  • Cherries
  • Collard greens
  • Grapes (Black or Red)
  • Kale
  • Kiwi fruit
  • Plums
  • Spinach
  • Sweet potatoes
  • Tomatoes

Low-glycemic Foods That Help Stabilize Blood Sugar Levels

  • Almonds
  • Artichokes
  • Apples
  • Apricots
  • Avocados
  • Blackberries
  • Brazil Nuts
  • Broccoli
  • Brown Rice (in low amounts)
  • Buckwheat (in low amounts)
  • Cabbage
  • Cauliflower
  • Carrots (raw)
  • Cashews
  • Cheeses (esp. raw cheeses)
  • Cherries
  • Chick Peas
  • Coconut
  • Coconut Milk
  • Eggplant
  • Grapefruit
  • Green Beans
  • Hummus
  • Kiwi fruit
  • Lentils
  • Lettuce
  • Macadamia Nuts
  • Mushrooms
  • Onions
  • Peaches
  • Pears
  • Peas (Green, Yellow, and Split)
  • Peanuts
  • Peanut and Nut Butters
  • Pecans
  • Plums
  • Pistachios
  • Quinoa (in low amounts)
  • Raspberries
  • Red Peppers
  • Strawberries
  • Sweet Potatoes
  • Walnuts
  • Yogurt (plain)

Foods That Are High in Anti-Inflammatory Fats (use a variety for max benefit)

  • Almonds
  • Anchovies
  • Avocados
  • Brazil Nuts (limit to 3-4 per day to prevent getting too much selenium)
  • Cashews
  • Chia seeds
  • Coconut
  • Coconut Oil
  • Eggs (free-range, organic)
  • Flax seeds
  • Grass-fed Meats
  • Halibut
  • Hemp seeds
  • Olive Oil (Extra Virgin)
  • Pecans
  • Pistachios
  • Macadamia Nuts
  • Mackerel
  • Salmon
  • Sardines
  • Tuna
  • Walnuts

Anti-Aging/Anti-Inflammatory Spices & Nutrients

Certain spices, herbs and teas contain some very powerful compounds that fight inflammation. Some of the most powerful anti-inflammatory phytochemicals are naturally found in the following herbs and spices:

  • Basil
  • Chili Pepper and cayenne
  • Cinnamon
  • Cloves
  • Ginger
  • Oregano
  • Rosemary
  • Sage
  • Thyme
  • Turmeric
  • Teas: (Green tea, Black tea, White tea, and Rooibos tea)

Miscellaneous Anti-Inflammatory Foods

  • Banana Peppers
  • Blueberries
  • Bone Broth (often forgotten superfood)
  • Broccoli
  • Broth from Chicken Feet
  • Brussels sprouts
  • Cauliflower
  • Chili Peppers
  • Chocolate (with 70-75% or more cacao to reduce sugar and maximize antioxidants)
  • Grapes (Black or Red)
  • Habenero Peppers
  • Jalapeño Peppers
  • Kelp
  • Papaya
  • Pineapple
  • Shiitake Mushrooms (as well as most other mushrooms)

FREE Download: The Top 101 Superfoods That Fight Aging

– by Catherine Ebeling, RN BSN (
and Mike Geary, Certified Nutrition Specialist (

Cooking with Christ – COOKBOOK
for more details about these various nutriious and healthy Superfoods, Herbs and Spices.

DISCLAIMER: The information provided herein is not a substitute for a face-to-face consultation with your physician, and should not be construed as individual medical advice. If a condition persists, please contact your physician.

This information is provided for personal and informational purposes only. It is not to be construed as any attempt to either prescribe or practice medicine. Neither is the information to be understood as putting forth any cure for any type of acute or chronic health problem. You should always consult with a competent, fully licensed medical professional when making any decisions regarding your health.

The authors of this information and this website will use reasonable efforts to include up-to-date and accurate information on this material, but make no representations, warranties, or assurances as to the accuracy, currency, or completeness of the information provided. The authors of this information and this website shall not be liable for any damages or injury resulting from your access to, or inability to access, this material, or from your reliance upon any information provided.



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Category: Nutri-NEWS

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