There's undeniable accuracy in the proverb, "You are what you eat." Above all, fresh is best-and organic, too, when possible. "Every cell in your body is made out of the food you have consumed," says Raymond Francis, MSc, author of Never Feel Old Again. "Processed foods, such as breakfast cereals, packaged foods, canned foods, and foods made with refined sugars, grains, and oils will not support healthy life."
Caroline Cederquist, MD, medical director of BistroMD, and author of the new book The MD Factor Diet, also advocates a diet rich in lean protein (at each and every meal, including snacks), as well as a balance of complex carbs and healthy fats, as the best way to prevent cellular aging.
Here are the top foods and beverages that should be included in the diet of anyone hoping to improve their cellular health:
- Organic Berries. Blueberries, cranberries, and goji berries are all nutrition-rich powerhouses filled with beneficial phyto-chemicals and antioxidants.
- Cruciferous Vegetables. Kale, broccoli, and cauliflower should be part of your daily diet.
- Lean Protein. Chicken, turkey, fish, lean pork, and lean beef can help preserve muscle mass. An optimum serving is 1g of protein per pound of body weight daily.
- Nuts. Almonds and walnuts are excellent sources of healthy fats that support brain health. Some nuts, like Brazil nuts, are also high in beneficial magnesium and selenium.
- Green Tea. One of the most potent and sippable antioxidants; two cups a day are ideal.
- Water. Stay ahead of dehydration. Eight glasses a day is a good start. But according to Brett Osborn, DO, FAANS, a board-certified neurological surgeon and author of Get Serious: A Neurosurgeon's Guide to Optimal Health and Fitness, drinking upwards of one gallon of water per day can help to maintain intravascular volume and flush out toxic metabolites.