MY HAPPY ME {com}

By: Liliya Vafina, Nutrition Consultant

It’s no secret that there are many factors that play a role in our ageing process. Genetics, exercise, nutrition, relaxation, proper skin care are just a few of them and while it is not in our power to change our genetics and stop the ageing process, we can slow down its effects through lifestyle choices.  Here is one easy change you can make towards a healthier and more youthful-looking you. Just take this superfoods list to the supermarket next time you go grocery shopping and aim to include one different superfood for every day of your week. It’s that easy!

• Berries. All bright coloured berries contain a massive amount of antioxidants. These antioxidants help to protect our body from oxidative damage that causes premature ageing plus all kinds of disease that come with free radical damage. It is worth to note that frozen berries contain about the same amount of vitamins as fresh berries, so no need to skip them out of season.
• Broccoli and other cabbages provide a wide array of antioxidants, including vitamin C and beta-carotene. Broccoli is also rich in folate, which is necessary for proper formation of blood cells, and high in fiber which is so very important for the elimination of toxins.
• Carrots are high in vitamins C and A plus a great source of fiber. Eating a couple of carrots a day can help lower blood cholesterol levels and protects from heart disease, stroke and various cancers.
• Tomatoes are a rich source of lycopene, which’s shown to prevent mental dysfunctions associated with ageing process and to reduce the risk of prostate, pancreatic and cervical cancers.
• Spinach tops the list of green leafy vegetables as a source of cancer-preventing antioxidants that is also high in folate. My personal favourite superfood!
• Fish –particularly small and fatty types- is a great source of omega 3 essential fatty acids that may prevent cardiovascular disease, high blood cholesterol, Type 2 diabetes, some skin diseases and arthritis.  In addition, it makes your skin look younger by preventing wrinkles.
• Citrus fruit. An excellent source of vitamin C, which participates in the formation of collagen essential for healthy, strong and firm skin. Vitamin C also helps strengthen body’s immune system.
• Avocado is high in good monounsaturated fat that resists oxidation. It is rich in B vitamins (important for healthy metabolism) and high in antioxidant vitamins such as C and E.
• Grapes, especially red and black varieties, contain record amount of antioxidants-up to 20! But these are found mostly in skin and seeds, so keep chewing! J
• Green tea is a potent antioxidant. One or two cups a day can lower the risk of cancer.
• Onion and garlic. They might give you bad breath, but onion and garlic help prevent cancer, thin blood, protect from clots as well as increase levels of good cholesterol. They also have anti-inflammatory effects.   These are worth eating a few times a week, but make sure you don’t have to speak with too many people after that…well, that’s just inconsiderate JJ J