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Team Beachbody Coach Rich Dafter
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Test Your Anti-Aging Food IQ!

By Monica Gomez
Click here for more great resources, tools and information from Team Beachbody to help you reach your health, fitness and lifestyle goals!

  1. SoybeansTrue: 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.

  2. GarlicTrue: 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).
  3. AvocadosFalse: 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.

  4. Ground GingerTrue: 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).

  5. TomatoesFalse: 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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