TOP 7ANTI-AGING SUPER FOODS FOR BETTER HEALTH

SARA GOTTFRIED MD

Aging Reset

4 ounces

Studies show that people who eat fish regularlyhave a much lower risk of heart disease andheart attack than people who don’t consumefish. Particularly cold-water fish like cod havebeen shown to be very beneficial for peoplewith atherosclerosis and diabetic heart disease.Cod promotes cardiovascular health because itis a good source of blood-thinning omega 3’s aswell as an excellent source of vitamins B12 andB6, both of which are needed to keephomocysteine levels low. Cod may also helpfight brain fog because of its EPA content. EPA’santi-clotting and anti-inflammatory actionspromote a healthy blood supply to the brainand lower inflammation.A DHA+EPA intake ofapproximately380 mg per day may help prevent cognitivedecline. This amount of DHA+EPA would befound in only 3 ounces of cod.

© COPYRIGHT 2016 GOTTFRIED INSTITUTE 2

TOP 7 ANTI-AGING SUPER FOODS FOR BETTER HEALTH

Top 7 Anti-Aging Super Foods for Better Health

Summer Squash 6 ounces

Standard green zucchini and yellow squash can be found almost year-round in the grocery store. But come summer, farmer’s markets and CSA boxes are bursting with an even bigger variety of squash spanning all shapes, sizes, and shades of yellow and green. My favorite is the patty pan – the yellow ones look like a little ball

of sunshine! Due to its high water content, zucchini is low in calories, carbs and sugars,

but high in essential nutrients like potassium and antioxidants like vitamin C and vitamin A.

Steelhead Trout 4 ounces

Gone fishing! Trout provides up to 32 grams of protein per ounce. It is also a very good source of vitamin D, vitamin B12 and selenium. Lysine is a mineral that’s also rich in fish, and helps the body absorb calcium. Trout is categorized as an oily fish, similar to it’s more outgoing peer, salmon, which means it contains high amounts of the lovely omega-3 fatty acids. Omegas benefits everything from lowering inflammation and blood sugar to helping keep your hair and skin lustrous.

Wild Cod Avocados 2 ounces

Relationship status: Avocado

Studies show eating avocados with veggies can dramatically increase the amount of

with nutrients, antioxidants you absorb. Loadedfiber, and magnesium they will have you at delicious. Good fat is where it’s at. Healthy

Thefats help heal your metabolism. avocado the

has been is mostly made up of oleic acid,monosaturated fatty acid thatlinked to reduced inflammation.

© COPYRIGHT 2016 GOTTFRIED INSTITUTE 2

TOP 7 ANTI-AGING SUPER FOODS FOR BETTER HEALTH

Leafy Greens 6-18 ounces

Be the queen of greens. By eating leafy greens you crowd out environmental toxins, you inactivate bad estrogens, you methylate more efficiently, and you counteract free radicals by taking in fiber and vitamin C to support your liver. Kale alone increases your antibody production five times your normal antibody count. Eat greens at least 2x per day. I start my day with a green or collagen shake that contains one cup of green vegetables plus 1 tablespoon of a greens powder, which can be an easier way to make volumes of greens palatable.

Cauliflower 6+ ounces

You’ll want to include cauliflower as one of the cruciferous vegetables you eat on a regular basis if you want to receive the fantastic health benefits provided by the cruciferous vegetable family. Its broad-spectrum antioxidant support

helps lower the risk of oxidative stress in our cells. Beta-carotene, beta-cryptoxanthin, caffeic acid, cinnamic acid, ferulic acid,

quercetin, rutin, and kaempferol are among cauliflower’s key antioxidant phytonutrients. Cauliflower also contains phytonutrients called glucosinolates that can help activate detoxification enzymes and regulate their activity. The support provided by cauliflower includes antioxidant nutrients to boost your body’s detoxification, repair, and rejuvenation. Cauliflower has a mild taste, and its texture adapts to many different uses. It plays well as rice, soup, tortillas, pizza crust, and a wonderful cauliflower mash that can replace mashed potatoes.

Green tea Enjoy a cup of positivitea. A morning cup of green tea not only wakes you up without the harsh “rev” of caffeine by releasing dopamine in the brain, it also provides a rich dose of polyphenols—the antioxidants that prevent oxidative stress from making you old and sick. Tea is possibly the most researched out of all the high-polyphenol foods. Polyphenols seem to act as a prebiotic-type substance, meaning that they increase the amount of healthy bacteria in the gut, such as the lactobacillus and bifidobacteria strains. Green tea may be beneficial for lowering high blood pressure. Green tea leaves, stems, and buds contain six types of antioxidants known as catechins and all six clear your body of free radicals and weaken the cold virus. Drink tea and you won’t have to call me in the morning.

Do the health benefits out-weigh the mercury risks? Risk of mercury contamination has thrown some of these nutritional benefits into question, and the benefits-versus-risks of fish have become a matter of widespread debate. Do the nutritional benefits of fish, including their rich omega-3 fatty acid content, outweigh the risk of mercury exposure? I believe the answer to this question is “yes” — but a conditional yes. The nutritional benefits of fish outweigh the risk of mercury exposure, provided that:

• lower mercury fish are chosen for Consumption

• total weekly intake of fish is not excessive