The top 10 anti-aging foods

USDA researchers sifted through some common fruits and vegetables (some are common, too, in the Philippines), and found that the following act as antioxidants (that protect against cancer) in the body (from the highest to the lowest): 1. Blueberries, 2. kale, 3. strawberries, 4. spinach, 5. Brussels sprouts, 6. plums, 7. broccoli, 8. beets, 9. oranges, 10. red grapes.

And the runners-up are (according to authors of Eat to Stay Young – The Anti-Aging Program): red bell peppers, pink grapefruit, onions, white grapes, corn, eggplant, cauliflower, potatoes, cabbage, leaf lettuce, bananas, apples, green beans, carrots, tomatoes, and pears.

Another study gave this ranking, from highest to lowest in antioxidant capability: strawberries, plum, orange, red grape, kiwi, pink grapefruit, white grape, banana, apple, tomato, pear, and honeydew melon.

Grapes, apples, strawberries and raspberries are packed with a phytochemical, ellagic acid, which "slows tumor growth by decreasing enzymes used by cancer cells." Sweet potatoes, carrots, pumpkin, cantaloupe, apricots, peaches, spinach, and leafy greens have beta-carotene which "functions as an antioxidant, protects cells from free radical damage; may reduce risk of heart disease, bladder, colon, and skin cancer; and boosts immunity." Watermelons, tomatoes, tomato-based products, guava, and pink grapefruit have lycopene that "functions as an antioxidant, protects cells from free radical damage; may reduce risk of cardiovascular disease, colon, pancreatic, and prostate cancer." Broccoli, bok choy, cabbage, cauliflower, radishes, turnip greens, and turnips have indoles that "stimulate enzymes that make estrogen less active and improve immune response." Green tea is packed with catechin/flavonoid that "functions as an antioxidant and protects cells from free radical damage. It may also reduce the risk of stomach, liver and lung cancer, and lower cholesterol levels." Soybeans and soy products, peanuts, mung beans, and alfalfa sprouts have genistein which "blocks enzymes that switch on cancer genes, inhibits the growth of new blood vessels needed for tumor growth, blocks the entry of estrogen into cells and testosterone into the prostate. Other compounds in soy may reduce blood cholesterol levels."

Yes, an apple a day can keep the doctor – and his exorbitant fee – away. According to the book, new research has also unveiled specific vitamins that can counter facial wrinkles and increase collagen production.

"If you suffer from a racing mind and high anxiety and have difficulty sleeping, you will discover the specific foods that can calm you down and help you experience the healing sleep needed to produce human growth hormone that helps you stay young and feel alert," authors Catherine Christie and Susan Mitchell with Debra Fulghum Bruce stress. "Eating right, combined with exercise and other mind-body tools, will let you be on your way to deactivating stress-aging and feeling young again."

And the winning foods that increase concentration and alertness are: skim milk, yogurt, low-fat cheese, shellfish, egg or egg substitute, beans and peas. "A food containing protein will give a temporary boost in alertness and concentration, allowing you to focus on the task at hand," the book asserts, adding, "To improve concentration and alertness, don’t skip meals, spread your calories out throughout the day, and choose from our Gold Medal List of Winning Foods (as listed above) when you need a boost in concentration and alertness."

The book also suggests that you bust those immune busters and beef up on those immune boosters. For instance, instead of a bacon and egg sandwich, go for a veggie omelet; instead of French fries, a side salad with lots of cut-up veggies; a fruit or juice instead of soft drinks; dried fruit instead of potato chips; fruit sorbet instead of ice cream; a peanut butter sandwich instead of a hot dog; a veggie pizza instead of a pepperoni -and-sausage pizza.

Excuse us while we finish our salad.