Six food groups hold the "power" to help you lose weight and turn back the clock.
1. Produce
Piling
your plate with fruits and vegetables is a no-brainer when it comes to
weight loss — they're low in calories, high in nutrients, and filling —
but the latest studies show that certain ones can provide surprising
anti-aging benefits.
There's buzz about blueberries, for
instance, for their memory-boosting potential. But berries of all hues
are antioxidant-rich, reports Navindra P. Seeram, Ph.D., assistant
professor at the University of Rhode Island College of Pharmacy in
Kingston. That means they combat free radicals, molecules that can cause
widespread cell damage and are linked to chronic inflammation. Unlike
the inflammation that occurs when you sprain an ankle or strain a
muscle, the type that contributes to aging is persistent, and thought to
be at the root of most chronic diseases, from cancer, heart disease,
and diabetes to Alzheimer's, arthritis, and osteoporosis. Berries'
beauty bonus: They're chock-full of vitamin C, another potent
antioxidant that may help keep your complexion looking smooth by
fighting those pesky (skin-damaging) free radicals.
To
keep your vision sharp, set your sights on spinach and other dark leafy
greens. These veggies are prime sources of lutein and zeaxanthin, plant
pigments that protect your eyes from the harmful effects of ultraviolet
light. Leafy greens are also rich in vitamin K, a nutrient that plays a
role in reducing bone loss and preventing fractures.
2. Protein
This
key dietary component becomes even more critical starting in the 40s,
when muscle mass begins to decline by up to 1 percent a year. That drop
slows metabolism, which makes the pounds pile on more easily. The double
whammy consequence: Added weight puts your health at risk, and down the
road, diminished muscle mass can throw off your balance (upping chances
of a fall), sap your strength, and even threaten your ability to
recover from an illness or accident.
To hang on to your
metabolism-boosting muscle — and keep you feeling full after meals
(another protein plus) — experts recommend eating eggs, beans, and
seafood. And don't forget protein-rich dairy: Minerals (primarily
calcium, phosphorus, and potassium) in fat-free milk and yogurt as well
as low-fat cheeses help to keep blood pressure healthy, pudge in check,
and bones strong. News flash: Calcium can't build bone if you're not
getting enough protein, and current recommendations — about five ounces a
day for a 145-pound woman — are too low, says Robert P. Heaney, M.D.,
professor of medicine at Creighton University in Omaha.
Another
reason to spoon up some yogurt: Eating at least 1/4 cup every day led
to a 60 percent lower risk of gum disease and a 50 percent lower risk of
tooth loss in a Japanese study published in the Journal of
Periodontology. The effect is thought to be linked to the probiotics in
yogurt, but not in most other dairy.
3. Omega-3-Rich Fish
Fatty
acids in seafood help quench the flames of chronic inflammation. In
addition, "there's very good new data suggesting that omega-3 fats from
fish act on an area of the brain that leads to improved mood and
attitude among healthy people," says Artemis P. Simopoulos, M.D., author
of The Omega Diet. These improvements in outlook lead to feeling
healthier and more vigorous, she explains. The omega-3s in fatty fish
like salmon and tuna have the most potent anti-inflammatory effects. But
it's smart to consume omega-3s from plant sources, like walnuts and
flaxseed, too — especially if you're not fond of fish.
4. Whole Grains
A
2008 review of these diet-friendly foods — which include whole wheat,
oats, and brown rice, and the bread, cereal, and other edibles made from
them — concluded that a meal plan loaded with whole grains helps you
stay slim, thanks, in part, to fiber's role in appetite control. Their
low rankings on the glycemic index (a system that rates the effect of
different carbohydrates on blood sugar levels) may also play a role.
A
raft of research has also shown that whole grains offer protection
against diabetes, heart disease, stroke, colon cancer, high blood
pressure, and gum disease. These benefits are tied to the array of
vitamins, minerals, plant chemicals, and again, fiber that work together
to promote health. (That's why refined grains, which filter out these
nutrients during manufacturing, and add some back later in the process,
don't offer the same advantages.)
5. Exercise
It's
an anti-aging bonanza: Being active maintains muscle mass, boosts
metabolism, and keeps your heart and lungs primed, among other benefits.
Now, a recent study has found that running, in particular, promotes a
long, independent life. Researchers at Stanford University School of
Medicine followed a group of runners and non-runners for 21 years and
found that elderly runners put off age-related disabilities for 16 years
beyond their non-running counterparts. Runners also lived longer: 19
years into the study, only 15 percent of them had died compared with 34
percent of the non-runners. And the active ones were less likely to die
from heart disease, stroke, cancer,and neurological conditions. While
this study examined running, 30 minutes of more moderate aerobic
activity, five days a week, will keep you healthy, according to recently
released guidelines from the American Heart Association and American
College of Sports Medicine. What should also be on your fitness agenda:
strength training twice a week to maintain muscle and keep your
metabolism humming.
6. Red Wine and Other Drinks
What
other diet recommends red wine? Ours does because the ruby beverage's
resveratrol is a potent antioxidant, inflammation damper, and artery
protector. Plus, animal research suggests that high amounts of
resveratrol may counteract cell death in the heart and brain, which
could mean this compound has even greater potential to prolong your
life. Limit yourself to one five-ounce glass a day; more could be
harmful.
If you're not a wine drinker, no worries: Put on
the coffeemaker or the kettle instead. Coffee appears to lower the risk
of type 2 diabetes and Parkinson's disease, and evidence suggests that
java drinkers have a lower chance of dying from heart disease. Some of
the benefit may come from caffeine, but coffee also contains chlorogenic
acids, antioxidants that might also play a protective role. Drinking
tea may lower your risk of heart attacks, strengthen your immune system,
protect tooth enamel, and help fight memory loss associated with aging.
Choose green, black, white, or oolong — their leaves all come from the
camellia sinensis, or tea plant. And their polyphenols (antioxidants),
fluoride, and caffeine — which are thought to contribute to these health
benefits — are largely missing from herbal brews.
Two Secret Age-Defying Treats
They
seem like diet no-no's because of their calorie load, but dark
chocolate and a handful (not a canful) of nuts have longevity and
weight-loss benefits.
This just in: Nuts give you a
surprising diet edge. A recent study found that despite being a
high-fat, high-cal food, they don't promote weight gain. The reason:
People find nuts filling and after eating them, offset some of the
calories by eating less later on. Best of all, up to 20 percent of the
calories in nuts don't get absorbed.
Craving something
sweet? Dip into dark chocolate. The latest evidence suggests that cocoa
flavanols (more predominant in dark chocolate than milky versions) may
lower inflammation, keep blood pressure in check, prevent platelets from
clotting (which could, in turn, prevent strokes and heart attacks), and
boost brain power.
By Samantha B. Cassetty, M.S., R.D. and Delia Hammock, M.S., R.D
