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 Build DNA, Proteins, and Enzymes and Improve Intercellular Communication

Phytonutrients: amino acids, essential fatty acids, vitamin A and other antioxidants (nuts, seeds, oils, eggs)

Serving size: 1 ounce for proteins, 1 cup for dairy, 1 teaspoon for oils

Servings per day: 8-14 ounces of protein, 2-3 dairy, 1-2 oils

Proteins	Dairy	Oils
Eggs, Fish, Chicken	Kefir	Macadamia
Cottage cheese, Meat	Low-fat milk	Canola, Olive
Low-fat luncheon meats	Soft cheese
Turkey, Tofu		Salad dressings
Low-fat or diet cheese	Yogurt	Sesame
Legumes for vegetarians

Why These Foods Are Important

Protein foods to emphasize in your meal plans are those colored white. Although some fish are reddish in color, resulting from a carotenoid-rich diet, most are white fleshed. Fish contain healthy omega-3 oils, and fish consumption has been linked to reduction of cardiovascular disease, cancer and autoimmune conditions. Dairy products contain calcium and have been associated with reduced risk of colon cancer.

Eggs are an excellent source of fatty acids and vitamin A in addition to being high protein. However they may have an excess of omega-6 which promotes inflammation. Eggs are highly digestible, and egg white is a nearly perfect protein. Some chickens are now being fed fish or algae meal, which makes their eggs an excellent source of docosahexaenoic acid (DHA). This fatty acid is concentrated in your brain and is essential for optimum cognitive function.

It is important to increase protein intake as you age in order to maintain muscle mass, reduce insulin resistance, and repair DNA. However, excess intake of animal proteins makes the body more acidic, changing the cellular environment and making it less resistant to disease. Consequently, as animal protein intake increases, intake of fruits and vegetables that are alkaline must also increase to maintain optimal acid/base (pH) balance of the body. It is important to keep in mind that legumes and vegetables are excellent sources of protein as well. These sources do not alter pH balance and do not increase the rate of bone loss in postmenopausal women, in contrast to relying solely on animal proteins.

Eating natural-source oils from whole grains, fish, nut, and seed oils that come ready packaged with their own vitamin E is the best way you can fight aging. Fish oil combats the negative effects of omega-6 in the diets. Harvard scientists reviewed data from two large ongoing studies to determine the cardiovascular benefits of eating fish. Analysis of data from the male health professionals' study (43,671 men) revealed that eating fish just twice per month could reduce the risk of ischemic stroke and sudden death. Another scientific team analyzing the nurses' data found that intake of omega-3 fatty acids (fish, walnuts, flaxseed oil) but not beta-carotene reduced risk of macular degeneration.

Some vegetable oils have significant health benefits. The typical Mediterranean diet that's high in monounsaturated fatty acids from olive oil has been found to protect against age-related cognitive decline. Olive oil appears to reduce the need for anti-hypertensive drugs by improving their utilization. The best olive oil is unrefined, dark green, and extra-virgin. Flaxseed oil, particularly with high lignan extraction, has significant hormone-balancing effects. It makes excellent salad dressing but is chemically unstable during cooking.

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