This document discusses 7 foods that can help promote anti-aging effects. It summarizes each food, recommended daily portions, and provides an example recipe for some foods. The 7 foods are: 1) Brussels sprouts, which are high in antioxidants and nutrients to reduce cancer risk. 2) Salmon, which is high in omega-3 fatty acids and lean protein for heart and skin health. 3) Almonds, which provide heart-healthy fats, magnesium, zinc and protein. 4) Yogurt, which is rich in calcium, protein and probiotics to support bones, muscles and digestion. 5) Quinoa, which is a gluten-free source of fiber, calcium, iron and protein. 6) Green

1. 7 anti-aging foods you should be
eating today
Madelyn Fernstrom health and nutrition editorTODAY
Dec. 20, 2014 at 8:42 AM ET
What we eat can cut the risk of developing chronic diseases that make us old
before our time: high blood pressure, diabetes and obesity. Abundant scientific
research has shown how important food is to healthy aging.
What is meant by "anti-aging"? It's not a vague beauty term, its markers are
radiant hair, skin, daily physical activity, a positive mindset and preventing
chronic disease.
Fifty may be the new 40, but one biological fact does change over time: some
nutrient demands do increase, so the importance of nutrient DENSE foods
becomes more important for as we get older. Science-backed healthy eating
plans, like theMediterranean diet and the USDA's MyPlate strategy, have this in
common:
 abundant colorful fruits and vegetables
 lean protein (both animal and plant sources)
 heart healthy, unsaturated fats
 fiber-rich grains
 low-fat dairy products (or equivalent).
 limiting processed foods with added salts, sugars, fats, and calories
Consume these "double-duty" foods regularly or daily: they'll boost your intake
of essential nutrients like protein, calcium, vitamin D, and omega-3-fats, along
with the “value-added” antioxidants, used throughout the body. You'll see and
feel the difference, inside and out.
1. Brussels Sprouts

2. Shutterstock
Brussels sprouts
Cruciferous vegetables like brussels sprouts are a category loaded with value-
added antioxidants and specific nutrients linked to reducing cancer risk when
consumed regularly over time.
Not a lover of Brussels sprouts? Other vegetables in this group include: broccoli,
cauliflower, kale, and cabbage. Cruciferous vegetables are also part of the
spectrum of all colorful fruits and vegetables that are the foundation of health.
They're loaded with fiber, antioxidants, vitamins and minerals.
Consume at least 3-5 servings per day. A portion = ½ cup cooked, 1 cup raw; 1
fruit = size of a baseball.
Try this baked ziti with brussel sprouts recipe

3. 2. Salmon
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Salmon
Fatty fish like salmon are rich in lean protein to build muscle, and omega-3-
fats, supporting heart and nervous system health, as well as shiny and healthy
skin and hair. If salmon’s not your favorite, include other oil-rich fish include
blue fish, sardines, mussels, herring, trout, or halibut. These are also low
mercury fish.
Consume a minimum of two servings a week. A portion = the size of a computer
mouse
Try this super-delicious salmon fillet recipe
3. Almonds
Nuts are an excellent non-animal protein, and loaded with heart health fats,
magnesium, ande zinc. But a little goes a long way, and stick to a handful a day
(around 1 ounce) to balance calorie needs with other nutrients. Walnuts and
pistachio nuts are also other options. Let taste be your guide.
Consume up to one serving daily. A portion = 1 ounce, or one handful.

4. 4. Yogurt
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Yogurt
Rich in calcium, protein, and vitamin D, plain, low-fat yogurt supports strong
bones, helps support muscle maintenance, and is a digestive, plus containing
probiotics. Probiotics are healthy microorganisms and bacteria that support
healthy digestive function by helping to balance the micro-intestinal
environment.
Even those with lactose intolerance can often consume one serving a day of
yogurt. Low-fat milk or cheese are other alternatives (minus the probiotics).
Consume 1-2 servings of dairy daily. A portion = 6 ounce yogurt; 8 ounce milk, 1
ounce cheese

5. 5. Quinoa
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Quinoa
A protein rich plant-product, quinoa also boosts intake of fiber, calcium, iron.
It’s also gluten-free. Other protein/fiber rich options include buckwheat, chick
peas, and black beans.
Consume daily. A portion = ½ to 1 cup
Try this quinoa, feta and spinach-stuffed chicken recipe or these 5 easy
quinoa dishes

6. 6. Green Tea
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Green tea
Yes, green tea is a beverage, not a "food." But it's an antioxidant-rich brew that
deserves the hype. Whether from a bag or free tea leaves, skip the sweeteners
and you'll get the full benefit of the flavanols which are well-documented for
heart and circulatory health. Studies show that 5 cups a day, over time are
linked with health benefits, although less frequent intake is good, too.
Consume up to 5 servings daily. A portion = 6-8 ounces

7. 7. Blueberries
Elena Elisseeva / Featurepics.co
Fresh blueberries
The deep blue/purple color comes from a compound called anthocyanin, an
antioxidant in the flavenol family.
Blueberries and other berries are often considered nature's candy, with their
natural sweetness.

8. Other berries containing potent antioxidants include: blackberries,
strawberries, and raspberries. Fresh or frozen (without added sugars), berries
can be eaten alone, in yogurt or salads, or mashed and eaten as a frozen pop.
And red and concord grapes fall into this antioxidant family, and contain
another health-promoting ingredient called resveratrol.
Since red wine is made from grapes, the antioxidants are both in the fresh
fruit, and its fermentation product, wine. If you're a wine drinker, limit intake
to one 5-ounce serving daily if you're a women, and two 5-ounce servings for
men.
Consume at least 1 serving daily of berries, with 2-3 fruits every day. A portion
of berries is 1/2- 1 cup