Gillian McKeith's Food Bible (61 page)

Essential fatty acids

It’s not just antioxidants that help you to retain your youthful looks and organs. There are the essential fatty acids (EFAs): omega-6 and -3. These fats are converted in the body to anti-inflammatory prostaglandins. It is this effect that can help to prevent age-related disorders associated with inflammation, in particular arthritis and heart disease. Prostaglandins help to lower blood pressure and thin the blood, important for the prevention of blood clots. Omega-3 fats are known to be more deficient in the diet than omega-6 fats, and their protective effects are well documented. Numerous studies have found that the consumption of oily fish—the best source of omega-3 fats—protects against heart disease, and they are very good for the brain. It has also been found to be protective against other diseases associated with ageing, including rheumatoid arthritis and osteoporosis, cancer, and diabetes.

Beauty comes from within, quite literally, and these fats keep the skin well oiled, helping to prevent dryness and wrinkling. As well as from oily fish, you can get your daily fats from seeds and their oils, including pumpkin, sunflower, sesame, raw shelled hemp, and safflower.

Whole food

You need to consider whole foods as health-promoting and age-delaying. Beans, nuts, and seeds are each a composite of nutrients, phytonutrients, and fiber working synergistically to keep cells and organs functioning. Whole foods have been shown to have the potential to significantly reduce the risk of death from certain cancers and heart disease.

A review of studies on soy and heart disease found that this bean significantly lowers cholesterol and blood fats. You can even find frozen edamame (soybeans) in the freezer section of the supermarket. Beans contain a wide range of potentially
anticarcinogenic compounds, namely fiber, vitamins, and polyphenols. They release their sugars very slowly into the bloodstream. Regulating blood sugar has been shown in several studies to reduce the risk of stroke, heart disease, deterioration of eyesight, kidney infection, and cognitive dysfunction.

Nuts are another longevity superfood. Associated with a reduced risk of heart disease, they have been found to almost halve the risk of heart attack in those who consume nuts more than four times a week, compared with those who rarely eat nuts. Walnuts, pistachios, macadamias, peanuts, almonds, and pecans have all been found to reduce cholesterol and fats generally in the blood. I call almonds the Cholesterol Buster. Almonds are also high in the antioxidants selenium and vitamin E. The antioxidants in almonds along with a substance called laetrile help to battle cell destruction in the body, which helps to protect the body from developing cancer. Finally, almonds have a cholesterol-lowering effect, since 70 percent of the fat in almonds is the artery-clearing monounsaturated variety. Need any more convincing? Nuts are a good source of essential fatty acids, vitamin E, magnesium, and folic acid—a B vitamin that helps to lower homocysteine, a risk factor in heart disease (see page
281
).

The Fountain of Youth

One of the most important yet overlooked nutrients is water. The thirst mechanism diminishes as we get older, and the elderly are more prone to dehydration. Dehydration can lead to mental confusion as well as dry skin and fatigue, so it is vital to drink plenty of water throughout the day.