LOOKING YOUNG AND GOOD

Get extra antioxidants from food to help block free radical attacks that speed ageing

AGEING is an inevitable part of life. It is accompanied by a series of changes, both in the outward - appearance as well as internal.

The onset of ageing is usually - accompanied by wrinkles on the face as the skin becomes drier and less elastic. White and thinning hair is also part of the package.

Muscles begin to lose their tone and strength. Bones become less dense and more prone to fractures. And sometimes, your short-term memory fails you completely.

Your heart and blood circulatory system also become less efficient. So, do your lungs, and your liver is no longer efficient at filtering toxins from your blood.

In a nutshell, your body slows down in its functions. You are more at risk of infections and diseases.

Although no one can escape from getting old, the rate of ageing differs from one individual to another. So, if we know what prompts ageing, we can try to slow down the process and thus postpone the undesirable effects.

According to the free radical - theory, ageing is the result of - continual attacks by free radicals on our body cells. Free radicals are unstable molecules that lack an electron. So, in order to stabilise itself, a free radical will 'attack and steal' an electron from a body cell, thus damaging the cell. This triggers a chain reaction where more free radicals are formed in the body.

Over the years, cell damage may lead to destruction of tissues and these may cause diseases.
While normal body processes like the burning of oxygen to - produce energy or even exercise can release free radicals, external factors add on to the free radicals in our body.

These include environmental pollutants like vehicle exhaust and cigarette smoke, exposure to - radiation and sunlight, a high fat diet and also physical as well as mental stress.

Fortunately, our body has a way of countering free radicals. It produces antioxidants in the form of antioxidant enzymes to - neutralise the free radicals by donating electrons to them.

However, when the number of free radicals is too high, we need to get extra antioxidants from our diet to help block the free radical attacks that speed - ageing.

Antioxidants also help to prevent certain age-related diseases such as cataracts and macular degeneration which may lead to blindness.

Plant food such as fruits, - vegetables, whole grains, nuts and seeds are good sources of - antioxidants. Some vitamins and minerals also double up as - antioxidants.

For example, beta carotene, found in orange-yellow fruits and vegetables like papaya, mango and pumpkin, is a strong antioxidant.

Vitamin C is also good at - combating free radicals. The same goes for vitamin E and the minerals zinc and selenium.

There is - another group of plant nutrients known as - phenolic compounds or poly - phenols which are - powerful - anti - oxidants besides having anti-inflammatory and anti-bacterial functions.

Phenolic compounds are found in a wide variety of foods including apples, pears, potatoes, lettuce and coffee beans. Incidentally, coffee is one of the richest dietary sources of a type of phenolic compound called chlorogenic acid, which acts as an antioxidant.

In 2005, Dr. Joe Vinson, a - chemistry professor at the - University of Scranton, - Pennsylvania, and his - associates analysed the antioxidant content of more than 100 foods and beverages commonly found in the American diet and coffee came out as the top antioxidant contributor (http://www.foodnavigator-usa.com/Science-Nutrition/Coffee-surpasses-fruit-and-veg-as-dietary-antioxidant-source).

Similarly, the Journal of - Nutrition (2004) reported on the findings of A. Svilaas and team who found coffee to be a - significant source of - antioxidants (Vol 134, pages 562 to 567).

So, it looks like moderate - consumption of coffee, - regardless of the type of beans used, - caffeinated or decaffeinated, brewed or - instant, helps to top up our body-s - antioxidant pool.

In conclusion, if you wish to - delay ageing and its - accompanying effects, you need to minimise free radical - formation and optimise - antioxidant consumption.

Here's how you can achieve that:

* Enjoy five servings of fruits and - vegetables daily, preferably with a variety of colours. Throw in some whole grains, nuts and seeds. Sip a cup or two of your favourite coffee.

* Avoid strong sunlight, - especially between 10am and 4pm. Use sunblock and - umbrellas to shield yourself outdoors.

* Quit smoking and stay away from secondhand tobacco smoke.

* Minimise time caught in - traffic jams.

* Cut down on deep-fried foods and saturated fats. Do not eat burnt foods.

* Learn to manage your stress.

So, to look youthful, think beyond skin creams, botox - injections and mesotherapy. Look for antioxidants instead, because they not only help you look good but feel good as well.