Test Your Anti-Aging Food
IQ! By Monica Gomez
 True: Soy can help maintain
healthy bones. Soybeans are rich sources of iron, phosphorus,
B-vitamins, omega-3 fatty acids, and fiber. Several soy foods are also
naturally high in calcium. One 0.7-ounce serving of fresh, raw edamame (about
10 pods), which are immature green soybeans, contains 39.4 milligrams of
calcium and 124 milligrams of potassium. Soy is also a good source of protein
(2.6 grams per serving). Soy provides magnesium and borontwo important factors
of calcium for promoting bone health. Isoflavones found in soy foods may
prevent the breakdown of bones. A 1993 study by Erdman focused on
post-menopausal women who consumed 40 grams of isolated soy protein daily for 6
months. Results showed that the subjects of this study significantly increased
bone mineral density. A separate study, published in the Archives of
Internal Medicine in September 2005, showed that soy food intake was
associated with a markedly reduced risk of fractureespecially among early
post-menopausal women.
 True: Garlic helps protect
the body against heart disease and cancer. Garlic is a great source of
manganese, vitamin B6, and vitamin C. Regular garlic consumption may help
stimulate the production of nitric oxide in the lining of the blood vessel
walls, which helps relax them. As a result of this, garlic can help fight
against atherosclerosis and diabetic heart disease and reduce the risk of heart
attack and stroke. A study published in Preventive Medicine showed
that garlic inhibits coronary artery calcification. A separate study published
in the American Journal of Clinical Nutrition showed that study
participants consuming the most garlic had a 39 percent reduced risk for cancer
of the oral cavity and pharynx, a 57 percent reduced risk for esophageal
cancer, a 26 percent reduced risk for colorectal cancer, a 10 percent reduced
risk of breast cancer, and a 22 percent reduced risk of ovarian cancer (those
consuming more onions showed similar benefits).
 False: Avocado is a source
of unhealthy monounsaturated fat. Actually, avocados are a good source
of healthy monounsaturated fat that may help reduce levels of a bad
type of cholesterol in the body. Avocados contain oleic acid, the
monounsaturated fat that may help lower cholesterol. Among an avocado's myriad
benefits are its potassium and vitamin E content. A 1.1-ounce serving of a
California avocado provides 152.1 milligrams of potassium as well as 3.9
milligrams of calcium and 2.6 grams of total carbs (including 2 grams of
dietary fiber). Potassium can help prevent fluid retention and high blood
pressure. Vitamin E can help maintain healthy skin and prevent skin
agingvitamin E may even help alleviate menopausal hot flashes.
 True: Ginger has a long
history of effectively treating gastrointestinal problems. Ginger is
regarded as an effective carminativea substance which promotes the
elimination of intestinal gas. It's also known as an intestinal
spasmolytic, which is a substance that relaxes and soothes the intestinal
tract. Ginger has antioxidant effects, the ability to inhibit the formation of
inflammatory compounds, and direct anti-inflammatory effects. It can prevent
motion sicknessespecially seasicknessand its associated symptoms, including
dizziness, nausea, vomiting, and cold sweating. Research presented at the 2003
Frontiers in Cancer Prevention Research conference suggested that gingerols,
the main active components in ginger, may inhibit the growth of human
colorectal cancer cells. These gingerols are believed to reduce the pain
associated with osteoarthritis or rheumatoid arthritis. There are many ways to
enjoy this beneficial anti-aging food (ginger lemonade; grated ginger on a rice
dish; in a salad dressing; on sautéed vegetables; and ginger
tea).
 False: Tomatoes are poor
sources of vitamin C. One cup contains 57.3 percent of the daily
recommended value of vitamin C,* making tomatoes good sources of
vitamin C. Somatoes are also excellent sources of vitamins A and K, potassium,
and manganese. Lycopene, a carotenoid found in tomatoes, has been studied for
its antioxidant and cancer-preventing properties. The antioxidant function of
lycopene is its ability to help protect cells and other structures in the body
from oxygen damage. This antioxidant function has also been linked to the
protection of DNA inside of white blood cells. Lycopene has also been shown to
be protective against a list of cancers: colorectal, prostate, breast,
endometrial, lung, and pancreatic. One 4.3-ounce serving (approximately a
medium tomato) contains only 22 calories, and 4.3 grams of total carbs
(including 1.5 grams of dietary fiber), 1.1 grams of protein, 12.3 milligrams
of calcium, and 291.5 milligrams of potassium. |
*Percent Daily Values (DV)
are based on a 2,000 calorie diet. Your daily values may be higher or lower
depending on your calorie needs. |
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