Ageing is a process that should occur gradually allowing one to age gracefully and stay attractive for longer periods of time. Anti ageing foods are of two kinds, one kind which need to be avoided in order to prevent ageing and another kind which includes food for anti ageing that should be consumed in good proportions in order to reverse the process of ageing or to slow it down. Discover healthy Italian foods to eat every day and stay young.

Foods that need to be avoided in order to prevent ageing include the following

1. Alcohol consumption: This is well known for its harmful effects and should be completely avoided. This habit produces a lot of changes in the body that lead to weakening of the immune system, skin wrinkling and damage.
2. French fries/ Chips: French fries and chips are commonly loved by people the world over. However, these oily snacks could greatly harm the body, increasing levels of cholesterol, causing skin to develop pimples and also hamper graceful ageing.
3. Processed foods
4. Sugar
5. Coffee and tea
6. Artificial colouring
7. Hydrogenated oils
8. Deep fried foods
9. High levels of mercury present in fish and tuna
10. Meat in more than moderate quantities

Anti-ageing foods that help rejuvenate and are good sources of anti-oxidants have are below

1. Avocado:
   1. These are alkalizing foods and are eaten as a vegetable. This is one of the important foods for anti ageing.
   2. It provides unsaturated fats that is healthy
   3. Good source of Vitamin E
   4. Reduces levels of bad cholesterol in the body
   5. Rich in potassium

   Uses:

   • Maintains healthy skin
   • Delays ageing
   • Reduces hot flushes during menopause
   • Prevents fluid retention
   • Prevents high blood pressure
   • Glowing skin
   • Healthy hair
   • Restricts wrinkle formation on the skin
2. Berries:
   1. Contain flavanoids powerful anti-oxidants
   2. Rich in Vitamin C
   3. Berries are commonly consumed foods for anti ageing and are consumed by many people for their anti ageing properties.
   4. Oxygen Radical Absorbance Capacity(ORAC) is the level of antioxidant capacity of various foods.3000 ORAC are required per day and ½ cup of blueberries contain 2,400 ORAC

   Uses:

   • Protect against damage caused by free radicals
   • Delays ageing
   • Proper blood circulation
   • Facilitates circulation of minerals and salts all across the body
3. Green and cruciferous vegetables:
   1. Cruciferous vegetables include cauliflower, broccoli, cabbage, Kale, turnip, sprouts, watercress, radish
   2. Green vegetables include spinach, lettuce, salad leaves
   3. 115g of these vegetables should be eaten everyday
   4. They are rich in enzymes and so should be consumed raw or lightly cooked for maximum benefits and to enhance the effect of these anti ageing foods.

   Uses:

   • They help keep the body weight low
   • The toxins present in the body are removed
   • Help fight cancer
4. Garlic
   1. Considered one of best anti ageing foods
   2. A clove of garlic should be eaten a day
   3. Highly effective when it is eaten raw

   Uses:

   • Prevents degeneration of cells
   • Aids in making blood thin
   • Fights against cancer
   • Fights heart diseases
5. Ginger:
   1. This is a spicy root that should be included in one's diet regularly as it is an anti ageing food.
   2. Highly recommended for older people

   Uses

   • Good for digestion
   • Good for the circulatory system
   • Helps in bowel movement
   • Removes rheumatic aches and pains
6. Nuts:
   1. These anti ageing foods are good sources of minerals
   2. Some are high in calories
   3. High in protein
   4. Walnuts are high in Selenium, Copper, Zinc, Potassium and Magnesium

   Uses:

   • Improve skin
   • Control cholesterol
   • Effective against cancer
   • Improve digestive system
   • Enhance the immune system
   • Body will feel energetic as nuts are filled with energy
7. Yoghurt
   1. Rich in potassium, minerals, protein, vitamin B and Calcium
   2. Contains live bacteria
   3. This food is good for anti ageing and is available in different flavours

   Uses

   • Helps in absorption of food
   • Boosts the immune system
   • Aids in digestion
   • Good for the skin
8. Watermelon
   1. Vitamin A,B and C are present in the flesh
   2. Selenium, Zinc , essential fats and vitamin E
   3. Exert alkalizing effect on the body
   4. Provide essential fluids to the body
   5. These foods good at anti-ageing should be consumed daily to get maximum benefits

   Uses:

   • A well known anti ageing food with good anti ageing properties.
   • Fights against free radicals
   • Helps in hydration of the body
9. Whole wheat pasta and brown rice
   1. This food for anti ageing is a source for complex carbohydrates
   2. High in fibre
   3. Whole wheat pasta contains large amounts of iron
   4. Brown rice is rich in Vitamin B

   Uses:

   • Provide immense amount of energy
   • Increases energy level
10. Water
    1. At least 8 glasses of water
    2. Fruit juices and buttermilk can also be consumed to increase the level of liquid in the body
    3. As age increases the stimulus for thirst reduces so water should be consumed at regular intervals.
    4. These are essentially the best form of anti ageing foods and they are not given their due importance.

    Uses:

    • Aids circulation
    • Provides fluid for the body
    • Flushes out the toxins from the body
11. Soya
    1. Soya is a high source of protein
    2. Fermented soya can be digested easily

    Uses:

    • Maintains oestrogen levels in menopausal women
    • Removes hot flushes in menopausal women
    • Helps against Alzheimer's
    • Effective against Osteoporosis
    • Fights against heart diseases
12. Dark chocolate
    1. Contains cocoa flavanols that are present in higher quantities that ordinary chocolate
    2. This delicious food for anti ageing should be consumed rather than their milky alternatives.

    Uses:

    • Helps in checking blood pressure
    • Prevents clotting of platelets
    • May prevent stroke and heart attacks
    • Aids in improving brain power

The task of maintaining a diet that would allow one to age gracefully should avoid foods that are harmful and include good amounts of food for anti ageing. Apart from the food that is consumed, remember to wear a smile and you would stay young for long.