Enhance your health with 16 age-busting ingredients—recipes and tips included
by Megan O. Steintrager
Longevity Antioxidants Doable Challenge Image
"G reat nutrition and great taste cannot sit at opposite sides of the table," declares Rebecca Katz, chef and coauthor of the new book The Longevity Kitchen: Satisfying, Big-Flavor Recipes Featuring the Top 16 Age-Busting Power Foods. Katz, who holds an M.S. in health and nutrition education and studied cooking at New York's Natural Gourmet Institute, refers to herself as a "culinary translator" who helps people incorporate more nutritious, disease-fighting, and vitality-boosting ingredients into their diets by teaching them how to cook delicious meals. In The Longevity Kitchen, Katz and coauthor Mat Edelson focus on 16 key ingredients that, as noted in the introduction
DR Max electronic English, "offer the highest levels of antioxidants, those invaluable nutrients that help sweep the dangerous metabolic by-products known as free radicals out of the body."
So what's the big deal about antioxidants and free radicals? Free radical damage has been linked to cancer, heart disease, and outward signs of aging, such as wrinkles. While the body produces some natural antioxidants that fight free radicals, we can give ourselves a major disease-fighting boost by eating antioxidant-rich foods. And the reality is that as we age, our bodies produce fewer antioxidants, requiring us to consume more foods with these properties. Most of Katz's Super 16 also happen to be anti-inflammatory foods, meaning they quell inflammation, which has been linked to heart disease, stroke, fatigue, joint pain, Alzheimer's disease, and sagging skin. When you add up all the antioxidants and anti-inflammatories, plus healthy fats, probiotics, and lots of vitamins and minerals such as vitamin C, beta-carotene, vitamin D, calcium, and magnesium, you have a Super 16 diet that can help you live long and well, fight disease, boost immunity, strengthen bones, lubricate joints
DR Max electronic English, and make you feel better overall.
Many of these foods—such as salmon, yogurt, and chocolate—may already be part of your diet, but for this month's Doable Challenge, do your best to eat at least one antiaging power food each day. And over the course of the month, make it a goal to try as many as possible. Bonus challenge: See how many of these foods you can fit into a single dish, meal, or day.
Keep in mind that this list of 16 is by no means ironclad or exhaustive. Don't like sweet potatoes? Take a color cue and eat butternut squash, which offers similar disease-fighting phytochemicals—the naturally occurring compounds that give color to fruits and vegetables. Not a fan of kale? Choose another cruciferous vegetable, such as broccoli or cauliflower. Had enough of salmon? Try another omega-3-rich fish, such as sardines, anchovies, or halibut. Katz also advocates going beyond the Super 16 and eating a huge range of fruits, vegetables, and other foods—in essence, an entire "culinary pharmacy."
"Anytime we are eating good, whole foods, we are really doing a lot for our health," Katz notes. So put flavor first and don't overthink it: "Nutritional analysis leads to culinary paralysis." For example, instead of worrying about whether to eat certain foods raw or cooked, just eat them any way you like. "The name of the game here is to feel good about nourishing yourself with great food. If the food tastes great, you will want to keep eating this way."
Read on to familiarize yourself with the Super 16, and try our recommended healthy recipes to maximize your intake of antioxidants and other nutrients.
16 Age-Busting Power Foods
Asparagus: A natural detoxifier and diuretic, asparagus is perfect for "spring cleaning" your body, says Katz. These spears are filled with fiber, including inulin, a "prebiotic" that helps the probiotics in your digestive tract flourish. Asparagus is also a very good source of vitamins and nutrients, especially folate.
Recipes to try:
• Roasted Asparagus and Arugula Salad with Shallot Vinaigrette
• Quinoa and Asparagus Salad with Mimosa Vinaigrette
Avocado: Though they're a good source of antioxidants
DR Max electronic English, fiber, and vitamins C, K, and folate, avocados really earn their superfood stripes by providing a whopping dose of heart-healthy oleic acid. Studies show that this monounsaturated fat can help lower LDL ("bad") cholesterol.
Recipes to try:
• Avocado-Lime Sauce Vierge
• Carrot, Avocado, and Orange Salad
Basil: Basil and mint, which are in the same family, are "a mini-culinary pharmacy" that can help suppress inflammation, among other benefits. Since these herbs' beneficial volatile oils are diminished by drying, Katz recommends eating them fresh, infusing them in tea, or freezing them—in pesto, for example—for later use. (To grow your own, see our article on how to grow a windowsill herb garden.)
Recipes to try:
• Three Basil Pesto
• Risotto with Butternut Squash, Leeks, and Basil
Blueberries: Dark-colored berries—and especially blueberries—are well-documented superfoods that benefit the brain, heart, and skin. Studies have linked anthocyanin, the flavonoid that gives these berries their color, with improved memory.
Recipes to try:
• Turkey Rollups with Blueberry Salsa
• Lemon-Nut Torte with Summer Berries
Coffee: It's not just the caffeine in your morning cup of joe that makes you feel mentally alert. In fact, Katz says, coffee is loaded with antioxidants that may improve cognitive function. Of course, if coffee makes you jittery, feel free to strike it from your superfoods list—or try decaf coffee, which still contains antioxidants. And don't forget, coffee has a place in cooking, too.
Recipes to try:
• Coffee-Braised Beef with Cinnamon and Orange
• Coffee Granita
Dark Chocolate: The health benefits of dark chocolate are well known, including improved heart health attained by reducing blood pressure and protecting red blood cells, all thanks to the antioxidant flavonoids found in the treat. Small amounts of dark chocolate may also improve your mood. For maximum antioxidant intake, choose chocolate that is at least 70 percent cacao (the darker, the better)—three squares per serving should do it, says Katz. In addition, use chocolate to add depth to savory dishes. "Look to the Oaxacan mole for inspiration," Katz advises.
Recipes to try:
• Chicken Cashew Chili
• Insanely Good Chocolate Brownies
Garlic: Garlic and other members of the allium family—including onions, chives, leeks, and shallots—contain sulfur compounds that may protect blood vessels and help prevent heart attacks and stroke. Studies show that these compounds also have cancer-fighting properties. Katz says you don't need to consume garlic raw, but she does advise chopping, slicing, or smashing the garlic and letting it sit for about 10 minutes before cooking it to get the maximum health benefits.
Recipes to try:
• Three Way Garlic Pasta with Beans and Peppers
• Ginger Garlic Green Beans
Green Tea: For a coffee alternative, look no further than green tea. It's a "superstar for cancer prevention," says Katz, and has also been credited with helping to lower blood pressure and suppress appetite. Green tea can also boost immunity. Katz suggests that if straight green tea is too bitter for you, add a bit of lemon, ginger (steep a piece of the root with the tea), or honey, or mix iced green tea with a little juice (she makes a cooler with ginger, papaya juice, lime, and green tea). She also uses green tea in recipes like the soup below.
Recipes to try:
• Bento Box Soup
• Matcha Latte
Kale: As a cruciferous vegetable, kale—along with cabbage, broccoli, cauliflower, Brussels sprouts, and bok choy— gets high marks for fighting disease, particularly cancer. "Kale is the mini–vacuum cleaner of the cruciferous set," says Katz. "It sucks up all those little free radicals running around in our bodies." In addition, kale is "off the charts" for certain nutrients, particularly vitamin K, which Katz says is a key regulator of inflammation.
Recipes to try:
• Orecchiette with Kale and Breadcrumbs
• Parsley, Kale, and Berry Smoothie
Olive Oil: The heart health benefits of olives and olive oil and their monounsaturated fat content are well documented, though Katz also points to the promise of oleocanthal, a compound found in extra-virgin olive oil that some new studies show may help ward off strokes. In addition, research suggests that olive oil may decrease the risks of certain cancers, including colon and breast cancers. Finally, some nutrients are easier for the body to absorb when cooked or served with a bit of fat, so that's all the more reason to incorporate olive oil or olives in your meals.
Recipes to try:
• Braised Chicken with Artichokes and Olives
• Steamed Broccoli with Olive Oil, Garlic, and Lemon
Pomegranate: "It's the coolest-looking fruit," according to Katz, but her enthusiasm goes beyond the superficial. In some cultures, the pomegranate has been revered as an age extender for thousands of years, and it has extraordinary antioxidant and anti-inflammatory properties. Among other health benefits, studies have shown that consuming pomegranate and pomegranate juice can lower systolic blood pressure, thus reducing the risk of heart attack and stroke. Katz loves the flavor burst the seeds give to guacamole and uses the unsweetened fruit juice in coolers.
Recipes to try:
• Turkish-Spiced Chicken Kebabs with Pomegranate Relish and Tahini Yogurt
• Pomegranate, Beet, and Blood Orange Salad
Sweet Potato: If you're serving sweet potatoes on Thanksgiving only, your immune and cardiovascular systems are missing out. "Sweet potatoes contain compounds that are like police dispatchers, directing the immune system to produce cells that engulf invading bacteria and escort them permanently off the premises," Katz writes in The Longevity Kitchen. What's more, the tubers are a stellar source of vitamin A and high in vitamin B6 and potassium, all of which have been linked to heart health. And as an excellent source of fiber, sweet potatoes help regulate blood sugar, though their name and dessertlike qualities might almost suggest otherwise.
Recipes to try:
• Bella's Moroccan-Spiced Sweet Potato Salad
• Sweet Potato Cupcakes
Thyme: "Thyme has stood the test of time," Katz says with a laugh, explaining that the herb was once used as a preservative in the Mediterranean. It turns out that thyme's volatile oils have antibacterial and antimicrobial properties and have been shown to neutralize disease-causing pathogens, including some strains of E. coli and staphylococcus.
Recipes to try:
• Grilled Tuna Niçoise Salad
• Cranberry and Orange Thyme Sorbet
Walnuts: Walnuts are an excellent source of heart-healthy omega-3 fatty acids. In addition to reducing the inflammation and high LDL cholesterol levels that can contribute to heart disease, the omega-3s and other nutrients in walnuts can help prevent bone loss, a key concern for the aging, especially women. When it comes to omega-3s, walnuts are the optimal choice, but all nuts contain a variety of vitamins and minerals—including vitamin E, potassium, magnesium, and calcium—that boost overall health. Katz also notes that nutrients in nuts have been shown to raise serotonin levels, which could aid in living not just a long and healthy life but also a happy one.
Recipes to try:
• Summer Bean Salad with Toasted Walnuts and Pecorino Fresco
• Apple-Walnut-Ginger Galette
Wild Salmon: In last month's challenge, we featured salmon as an excellent source of omega-3s. This month, we're challenging you to eat more of this fabulously fatty fish packed with astaxanthin (a type of carotenoid), a powerful antioxidant that gives salmon its reddish color. "This particular carotenoid is known for its ability to protect eyes and joints, boost the immune system, and prevent heart disease and cancer," Katz says. "You can find it in orange and red fruits, dark leafy greens, wild salmon, and shrimp. If you're eating a colorful diet, you're getting a combination of many carotenoids, all of which are extremely immune-protective." According to Katz, wild salmon has higher concentrations of omega-3s and astaxanthin than farmed salmon, but if fresh wild salmon is not an option, canned and frozen wild salmon are good alternatives. She also notes that salmon is an excellent source of vitamin D, a critical nutrient for bone strength and overall health.
Recipes to try:
• Asian Salmon Bowl with Lime Drizzle
• Grilled Salmon with Basil and Mint
Yogurt: Though the brain and heart get most of the attention when it comes to efforts to promote longevity, we mustn't overlook the digestive tract. And yogurt—long associated with extended life spans—helps maintain the billions of good bacteria we need for our gastrointestinal system to function properly. This is critical not just for digestive health but for our immune systems, too: When our internal bacteria are out of balance, our bodies are more susceptible to disease. In addition, yogurt's beneficial bacteria help the body break down and absorb critical nutrients. And perhaps surprisingly, making your own homemade yogurt is an easy and cost-saving endeavor.
PR
