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How to Prevent Aging with Good Nutrition

August 11th, 2009

prevent-aging-nutrition.jpgNutrition plays a vital role in not only maintaining current heath, but actually preventing aging of our bodies. Necessary vitamins and minerals and powerful antioxidants have the ability to invigorate body systems and combat dangerous free radicals. Making smart food choices now can provide your body with the tools it needs to prevent the aging process and give you an excellent quality of life for years to come.

In order to prevent aging with good nutrition, it is imperative to follow a well-balanced diet comprised of heart healthy fats, fiber, and antioxidants. They all play an important role in maintaining smooth, efficient functioning of all the body systems.


Antioxidants have risen to fame in recent years, and have earned the nickname of ‘power foods’. Popular antioxidants are vitamins A, C, E, beta carotene, selenium, and lycopene. Antioxidants have the ability to stabilize free radicals caused by cell metabolism. These free radicals, if left free, can cause damage to our cells. Damaged cells contribute to degenerative diseases as we age, as well as cancer. Antioxidants can give the body an advantage in defending against these free radicals.

When it comes to fruits and vegetables, darker is better. The rich color in the leaves or skin indicates a wealth of essential, age defying vitamins and minerals. For example, iceberg lettuce with its watery, light green tint has almost no nutritional value. But romaine lettuce with its darker leaves is packed with nutrients. Salads with spinach, peppers, carrots, avocado, tomato, and any colorful vegetables you can find will provide an ample source of antioxidants. The deep blue color of blueberries, dark red cherries, and vibrant watermelon are just a few examples of antioxidant rich fruits.


In addition to its most well known benefit of assisting the digestive tract, fiber plays a part in preventing diabetes, heart disease, and cancer. Insoluble fiber is found in whole grain breads, cereal, legumes, and the skins of fruit. Since insoluble fiber does not break down with water, it passes through mainly intact therefore acting as a cleanser to the digestive tract. Soluble fiber is found in fruits and vegetables, seeds, rice, and oats. Soluble fiber has been shown to help prevent certain substances from being absorbed into the bloodstream. In addition, soluble fiber aids in slowing the absorption of glucose, thus helping to control blood sugar levels.

Healthy Fats

Fatty acids are essential to many bodily functions. However, saturated fats contribute to high levels of LDL, otherwise known as ‘bad’ cholesterol. High LDL in turn contributes to an increased risk for heart disease as we age. Monounsaturated and polyunsaturated are known as healthy fats and actually lower your risk of heart disease. Healthy fats include plant oil sources such as olive oil, avocado, and almonds. Omega-3 fats also fall into this category and are often found in fish.

Nutrition plays an important role in preventing aging of our bodies. Adding specific foods to your diet such as antioxidants, fiber, and healthy fats can improve functioning of your body and prevent aging naturally.

Michelle Homan is a teacher and certified personal trainer who has a passion for health and fitness-related topics. Her goal is to be a strong, motivational influence in the health and fitness community.

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