The Anti-Aging Solution: 5 Simple Steps to Looking and Feeling Young

By Vincent Giampapa, M.D, Ronald Pero, Ph.D. and Marcia Zimmerman, C.N.

Summarized with permission of Wiley (www.wiley.com). All rights reserved.

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Foods to Repair Genes, Improve Cellular Nutrients, and Detoxify

Phytonutrients: sulfur compounds: Cysteine, sulphoraphane, Isothiocyanates, indoles, and the mineral selenium

Serving size: ½ cup cooked, 1 cup raw Servings per day: 2-4

Cruciferous Vegetables	Mustard Vegetables	Garlic Family	Onion Family
Asparagus	Arugula	Fresh garlic	All onions
Broccoli	Daikon	Dried garlic	Chives
Broccoli sprouts	Horseradish		Leeks
Broccoflower	Jicama		Scallions
Bok choy	Mustard greens		Shallots
Brussels sprouts	Mustard seed
Cabbage	Radishes
Cauliflower	Spices in moderation
Collards	Sprouts
Kale
Kohlrabi
Rutabaga
Sauerkraut
Tatsoi
Turnips
Watercress

Why these foods are important

Similarly, Edward Giovannucci, Ph.D., and other researchers have found that indoles in cabbage and other crucifers inhibit colorectal, bladder, lung, mouth, throat, stomach and breast cancers. There is an important distinction between foods in this group and the yellow group, the latter protecting the body by direct free radical scavenging. You should to eat from both groups daily. Paul Thornalley, Ph.D., University of Essex, United Kingdom, and his team have discovered an important anti-aging property of Isothiocyanates. They inhibit enzymes that promote glycation and formation of AGEs. From this effort it is apparent that green foods are one of your most important allies in the fight against wrinkling.

Scottish researchers have reported that indoles and isothiocyanates from cruciferous vegetables protect DNA from damage and stimulate apoptosis in colon cancer cells. Cruciferous vegetables, garlic, and onions release their sulfur compounds when they are bruised, mashed, or cooked.

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