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 Improve Gene Expression and Reset Genetic Switches

Phytonutrients: phenolics: flavonoids, polyphenols, anthocyani-dins, plus vitamin C (a nonphenolic)

Serving size: ½ cup Servings per day: 1-2

Fruits	Vegetables	Beverages	Spices (no limit)
Blackberries, Blueberries, Boysenberries	Beets	Green and Black tea (3-4 servings)	All green leafy herbs
Cherries, Cranberries, Currants	Eggplant	Juice from any of the fruits listed	Allspice, Cardamom
Grapes, Marionberries	Radicchio	Red wine	Cinnamon, Curries
Pomegranates, Prunes		White wine	Ginger
Raspberries, Red apples, Strawberries			Peppermint

Why These Foods Are Important

Flavonoids are a large subgroup of phenolic compounds found in fruits, vegetables, whole grains, legumes, tea and wine. Over 600 related compounds make up this family of powerful anti-aging nutrients. Large epidemiological studies have shown that flavonoids possess antioxidant, anti-inflammatory and anti-thrombogenic properties. Additionally, some members of this family improve vascular function.

The ability of flavonoids to prevent heart attack was analyzed from data gathered in the Rotterdam study. This large study analyzed flavonoids intake among 4,807 men and women, with an average age of 67. The investigators found that drinking one to two cups of tea daily was protective against heart attack. Throughout the world, dietary flavonoids are consumed from wine, cranberry juice, grape juice, other berries and their juices, and less often from tea or cocoa, which is also a good source. Intake of berry juices, particularly cranberry, is tied to reduced risk of urinary tract infections.

Red wine contains a compound known as resveratrol, which scientists have found doubles the activity of a cellular anti-aging enzyme called sirtuin in species of worms and yeast. Moderate consumption of red wine may have a similar result in humans.

While berries and tea are some of the richest sources of flavonoids, apples and onions contain the highest levels of quercetin, an important flavonoid for fighting allergies. Lettuce and salad greens are also good sources of flavonoids but only if they are fresh and have been stored properly. Cut-up salad greens in bags have negligible flavonoid content, although they do contain other antioxidants. Eggplant contains the purple flavonoid glycoside nasunin, which is a potent scavenger of singlet oxygen-free radicals. Nasunin also sequesters iron, which reduces its pro-oxidant effects. Both of these functions are important protection against cardiovascular disease. The ability of flavonoids to inhibit aromatase, the enzyme responsible for estrogen dominance, a factor in some types of cancer, is an important consideration in anti-aging. Flavonoids also suppress the estrogenic activities of environmental estrogens (xeno-estrogens) and thus help control estrogen dominance and estrogen-dependent cancers.

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