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ALIMENTAIA ANTI AGINGAlimentaia anti - mbtrnire trebuie s devin un stil de via, n care obiceiurile alimetare duc la creterea longevitii. Ea nu are ca obiectiv absolut scderea n greutate, chiar dac n final are i acest efect. Pentru a avea succes trebuie ca acest stil de alimentaie s fie neles - ce este i de ce este aa.Dieta anti - mbtrnire are dou componente : | reducerea aportului caloric (restricie caloric) - tipul alimentellor consumate (dieta mediteranean modificat).Odat cu naintarea n vrst scad nevoile metabolice ale organismului i nivelul de secreie al sucurilor digestive implicate n procesele de digerstie. Meninerea aceluiai aport caloric alimentar, asociat i cu scderea activitii fizice, va determina n consecin creterea depozitelor de esut adipos. De aceea aportul caloric trebuie sczut cu vrsta, cu condiia meninerii unui aport nutritiv optim.DIETA MEDITERANEAN MODIFICATDieta mediteranean reprezint regimul alimentar specific populaiilor din regiunea mediteranean care i-a ctigat reputaia unei diete sntoase datorit efectelor benefice pe care le are asupra organismului.Cercetrile demografice au artat c populaiile din rile mediteraneene au speranaa de via mai mare dect restul populaiei europene. ara cu cea mai mare speran de via este Grecia, n special insula Creta, unde pn n anii 1960 s-a nregistrat cea mai lung speran de via din lume. Ea este urmat de Italia de Sud, Spania i Frana.S-a constatat c cea mai mare contribuie la aceast speran de via o are dieta, mare parte dintre alimentele recomandate n dieta mediteranean de astzi putnd fi regsite napoi n timp, nc din antichitate. Mai mult studiile epidemiologice au artat c persoanele care triesc n rile mediteraneene au o inciden sczut a bolilor de inima fa de SUA, Marea Britanie i multe naiuni din nordul Europei. Nutriionitii s-au ntrebat care s fie motivul acestei snti mai bune a mediteraneenilor i au gsit o serie de trsturi comune buctriilor tradiionale rilor de la Marea Mediterana. Unul dintre primii specialiti n nutriie care a fcut un studiu amnunit asupra obiceiurilor alimentare ale populaiilor a apte ri din cele trei continenete riverane Mrii Mediterane n perioada anilor 60 a fost Ancei Keys. Ulterior au fost emise diverse ipoteze legate de dieta care ofer cele mai bune condiii meninerii strii de sntate. Doi factori au fost considerai ca fiind cei mai importani pentru dieta sntoas, i anume vinul rou i uleiul de msline.Teoria lui Ancei Keys asupra strnselor legturi existente ntre diet, nivelul colesterolului n snge i frecvena bolilorcardiovasculare este acum recunoscut pe plan mondial i nu mai are nevoie de nici o susinere. Ancei Keys a fost nutriionistul care a pus bazele dietei care astzi este se numete diet mediteranean". Beneficiile acestei diete se traduc prin efectele profilactice sau chiar curative nu numai legat de bolile cardiovasculare, dar i de alte afeciuni, cum ar fi obezitatea, osteoporoza, dislipidemiile, boala Altzheimer, etc.Componentele cheie ale dietei mediteraneene sunt reprezentate de (fig. ):consumul unor cantiti mari de fructe i legumenlocuirea grsimilor saturate cu cele nesaturate i mononesaturate prin utilizarea uleiului de mslineconsumul de nuci, migdale, alune de pdure, cajuconsumul de brnzeturi fermentate i lapte fermentatconsumul moderat de vin rouscderea consumului de carne roie (mai ales porc)utilizarea n alimentaie a petelui ct mai des posibil.Cercetri recente au aratat importana unui element suplimentar din dieta mediteranean i anume consumul de cantiti importante de ierburi aromatizante i condimente proaspete (busuioc, oregano, menta, tarhon, ptrunjel, rozmarin, chimen, coriandru, usturoi, ceapa, ardei iute), care reprezint o surs foarte bogata de antioxidani. Conform analizelor cercettorilor din SUA dintre cele 50 de alimente descoperite a avea cele mai multe proprieti antioxidante 12 sunt condimente, n plus, menta i cimbrul au propreiti antiseptice i antimicrobiene.Dieta mediteranean conine cantiti importante de beta- caroten, vitamina C, vitamina E, polifenoli i minerale eseniale,precum seleniu, magneziu, zinc, fier, calciu si iod, precum i o cantitate mare de fibre.Dieta anti-mbtrnire se bazeaz pe dieta mediteranean, dar aduce cteva modificri i anume (fig.):creterea consumului de alimente de origine vegetal, n special al legumelor i legumionoaselor care cresc deasupra pmntului. Se evit consumul de orez i porumb (inclusiv mlai), precum i cel de rdcinoase (cartofi, morcovi), care au indice glicemic mare.este indicat consumul de fructe i legume bio ct mai puin prelucrate termic, deoarece prin prelucrare termic se distrug componentele cu efecte ant-oxidante i fibrele.reducerea la minimum a consumului de zahr (inclusiv sucroza, dextroza, siropul de mal, etc)evitarea consumului excesiv de produse lactate datorit potenialului lor alergenicconsumul sptmnal de carne de pete i de pasre (preferabil pete)se permite consumul zilnic de ou (1 ou), inclusiv cele folosite n prepararea mncrurilor. Contrar majoritii opiniilor consumul de ou nu crete nivelul sanguin al colesterolului.se limiteaz consumul de carne roie la 400 - 600 g / lunFig. . Piramida alimentelor n dieta anti-mbtrnire.Aportul caloric n dieta anti-mbtrnire este n proporie de 50 - 55% din carbohidrai, 20 - 25% din proteine (preferabil din surse vegetale) i 25 - 30% din lipide, n contrast evident cu dieta american tipic bazat pe fast food - 46% din carbohidrai, 11% din protrine i 43% din lipide.Dup cum se poate observa din figura piramida alimentelor anti-mbtrnire include 3 nivele distincte alctuie din alimentele consumate zilnic, alimentele consumate de 2-3 ori/sptmn i alimentele consumate sptmnal. La baza piramidei este plasat consumul de ap, plat sau filtrat, n cantitate de aproximativ 2 l/zi.GLUCIDELE (CARBOHIDRA II) reprezint principala surs de energie a organismului.CARBOHYDRATE AND ANTI-AGING The main function of carbohydrate is to produce energy. They are the main energy sources in the body. They maintain the blood sugar level. Adequate carbohydrates spare the protein. The body needs protein to build cells. If you do not eat an adequate amount of carbohydrate your body will have divert the protein in your diet to make energy. This prevents the protein to be used for its major purposes of building body tissues, enzymes, hormones etc. Unrefined carbohydrates-rich foods are also high in vitamins, minerals and fiber. Carbohydrate plays a major role in supplying the brain and body with power. The body cannot supply enough carbohydrate on its own and therefore it needs to come from food.Types of CarbohydrateThere are two different kinds of carbohydrates: simple and complex carbohydrates. Simple carbohydrates are commonly known as sugars. Sources of simple carbohydrates include table sugar, candies and other sweets, soda and bakery goods. These foods provide empty calories, which are calories that supply no vitamins and minerals and should therefore be minimized. Complex carbohydrates include all the starches, which consist of long strands of glucose molecules and fiber that are indigestible. Foods that contain complex carbohydrates are grains, cereals, bread and starchy vegetables like potato, corn, peas and beans. Complex carbohydrates contain many essential nutrients and increase the glycogen stores more efficiently than sugars or simple carbohydrates.Carbohydrates and Anti-agingWhat happens when you eat carbohydrates? The carbohydrate get dgested in the mouth and then n the stomach and it s absorbed into the blood stream in the form of glucose. So your blood sugar increases and the pancreas produces insulin. The insulin will transport the glucose into the cells and the cells use glucose for energy or stored them as glycogen or fat, finally the blood sugar returns to normal level. Now if you eat complex carbohydrates, it can take 1-4 hours to completely digest and absorb all glucose. Remember that complex carbohydrate is a long trand of glucose molecule and it will take hundreds of chemical reactions to break and produce individual glucose so that the body can use it. Therefore the blood sugar level increases slowly and remains steady. A candy bar or simple sugar is okay for a short period of time, but if you are trying to maintain your blood sugar, complex carbohydrates are much more effective than simple sugars. This will preventthe premature hardening of the arteries, therefore retarding the aging process.There are other reasons why complex carbohydrates are so important. Firstly, they contain insoluble fiber, which preverits constipation and is associated with reduced colon cancer. It also helps prevent hemorrhoids. Fibers make large, soft stool. Secondly, there is the soluble fiber, which is a component of complex carbohydrates that reduces blood cholesterol. Thirdly, complex carbohydrates are also low in fat but high in nutrient density. What it means is that for every calorie of carbohydrate ingested you get more nutrients. They are high in essential vitamins and minerals that are hard to get in other foods. By not having enough complex carbohydrates n your diet, you may have aging related health problems and nutritional problems such as high serum cholesterol, heart disease, hypertension, diabetes, obesity and some forms of cancer.How much carbohydrate do you need?50-55% of your caiories from your diet should come fromcarbohydrates. About 45-50% come from complexcarbohydrates and 5-10% from simple carbohydrates. If you perform heavy weight training or heavy training, carbohydrate intake should range from 7-10 grams per 10 kilogram of body weight per day of up to 55-70% carbohydrates. Athletes who train exhaustively on successive days or compete in more prolonged endurance events would benefit from a diet that contain 65-70% of total calories from carbohydrates. Where are you going to get these carbohydrates? You can get it from legumes, potatoes, beans, grains, pasta, rice, cereai, pretzels, spaghetti and corn.FIBER AND ANTI-AGINGFiber plays a very important role in nutrition and is very beneficial in many aspects of health and anti-aging. First, it maintains weight. A diet rich in fiber can promote fat loss if fiber foods replace fats and sweets. Fiber has fewer calories per gram than fats. They are not easily converted to fat and they have the ability to expand up to ten times their weight and size in the stomach. Thus they make you feel full and satisfied for longer period. Fiber also satisfies your appetite by slowing down calorie absorption and keeping energy levels up. There are two kinds of fiber. The difference is their food sources and how they affect the body. Foods containing water insoluble fibers such as wheat bran, wheat germ, whole grain, cracked bran, brown rice are not digested and they add bulk to the diet. They are stool softening fibers and improve bowel regularity because they speed up the food through the intestines. Soluble fibers such as foods in the legume family, seeds, raw and dry fruits, raw and cooked vegetables become gel-like substances during digestion and delay the time food goes through the intestines. They thus help to keep glucose levels regulated and help to lower cholesterol level.It is impertinent to maintain high level of fiber in the Anti-Aging Diet. For it keeps the digestive and cardiovascular system healthy.PROTEIN AND ANTI-AGINGProteins are building blocks of the body. They are a part in everycell of the body. Muscles, organs, and chemical regulators of thebody are made up of protein.The major functions of protein include:Maintenance: growth of new tissue and repair of existingtissues.Enzyme production: An enzyme is a catalyst that is required for many actions in your body.Hormone production: These are chemical messages secreted by organs to regulate the body's activities, i.e. insulin that regulate the blood sugar.Immune function: Every cell of the immune system requires protein.Fluid / electrolyte balance: Protein helps maintain the body's fluid balance. Fluid is present in three main areas of the body: the space inside the blood vessels, the spaces within the cells and the spaces between the cells. Proteins are large molecules that attract water. By keeping a certain number of proteins in fluid, the correct amount of water is kept in each space. Acid/Base balance: The acidity (pH) of the body is maintained within a very narrow range. Proteins are involved in preventing the body from becoming too acidic or too basic. Transport: Proteins are involved in moving nutrients in the blood stream from one organ to another. They also move nutrients and substances across membranes.Energy: Protein, either from the diet or from reserves, is used for energy when the body lacks sufficient carbohydrate and fat. The muscles are the largest protein reserves in the body. Others: Proteins are involved in blood clotting and making connective tissue such as scar tissues, bones and tendons. Proteins are made up of individual units called amino acids. There are 20 different ones that the body needs to make protein for body functions. Nine of them are called "essential" which means the body will not make them so you have to get them from the diet or you will not be able to make any protein. The body will make the other eleven.Amino acids differ from carbohydrate and fat in that they have nitrogen as part of their structure. A protein is made by linking up many amino acids, usually 100-300 per protein molecule soeach amino acid may appear in the protein molecule many times.How much protein is required?The normal amount of protein required by sedentary people is 0.8 grams per kilogram of body weight per day. That is, take your weight in pounds and divide by 2.2 to get the weight in kilogram and then multiply that by 0.8. Intakes of protein more than 15-20% of total calories or 2 grams per kilogram of body weight cannot be justified on scientific basis because intakes above 15-20% or 2 grams per kilogram of body weight are either burned for energy to support activity or are converted to fat. Training athletes need 1.4-1.8 grams of protein per kilogram of body weight per day. This extra protein goes to increase muscle weight. Runners and other endurance athletes also need more protein because on long workouts, their muscles burn some proteins. These athletes need 1.2-1.4 grams of protein per kilogram body weight per day. The protein goal is about 15%- 25% of total calorie intake. Excess proteins can put a stress to kidneys and liver because these organs have to work extra hard for the body to rid the unwanted nitrogen byproducts. The kidneys have to flush out toxins in urine and studies have shown that excessive proteins may cause the loss of calcium in urine, which put women at risk for osteoporosis.Where do you get protein?Types of FoodProtein is found in meat, fish, chicken, egg, cheese, milk, legumes and beans. There are small quantities of proteins occurring in bread, pasta and cereai also. People wonder if they get enough protein in their diet. Just think, one simple ounce of meat or chicken or fish will deliver about 7-10 grams of protein. And the recommended daily allowance for an average size person is only about 50-80 grams a day. If so, it is very easy to get your regular full supply of protein throughout the day.Grams of ProteinA cooked lean hamburger patty 3 ouncesi 20Half a roast chicken breast without skin26One slice of cheese; 7One cup of low fat yogurt1 10One cup of milk8One cup of baked beans or lentils16One cup of spaghetti or pasta5Two slices of bread6Half a cup of cottage cheese14One egg6If you have an adequate intake of food in general, you will more than likely have an adequate protein intake. If youconsume too much protein more than the body needs, it will be converted to fat or it will be excreted from the body. In addition, other problems can occur from taking an excessive amount of protein, such as dehydration, damage to both the liver and kidneys and the promotion and calcium excretion, which depletes the bones of the achieved mineral.Protein and Carbohydrate Interaction for Anti-Aging Carbohydrates are digested in about 2 hours. Protein takes longer to digest. When the two are combined or eaten together, protein actually slows down the digestion of carbohydrates and energy from carbohydrates is released more slowly. It actually slows down the release of glucose from carbohydrates into the blood stream thus eatingprotein-rich food wtth high carbohydrate food stabili*** the qIucom that coutd otherwtse itcd to hunger. Ttom keepi you feeling energetic and satisfted until the next meal In addrtion, carbohydrates are energy They spare proteins from bemg used as energy so protein can concentrate to be used to bu4d and repair tissuesFATFat is the chief storage form of energy in the body. Excess calories are stored in fat cells. Stored fat cushions your body's organs. AII organs, heart, kidneys, liver have fat pads around them for protection.Cell membrane* have fats as pan of their structure Fat m your diet hetp us absorb some of the vitamins that can onty be carwed in fat These are the fat-soluble vrtamms (A, D, E and K) Oetary fats are also used to produce hormones it vs atso necessary for heafthy stan, fats add fia vor to foods The b*ggest problem of outttng down fat is that food doesnt seem to taste as good Fat is therefore a necessary macronutrient which the body must have* There are good fats f mono-unsaturated fats Hke olive oii) and bad fats (trans-fat is worse) Learning which is good to take and which is bad to avokl is criticai. Fatty Acids and Kmds of FatFatty ackis are the individual unrts of fat whtch combine to form fat or an oii Fatty acid moteeutes vary m their numitor of carbon atoms They are, eittw8,10,12,14,16,18,20or22cartx>natoms Jong Fats and oiis have more than ooe fatty acid and the combinatron is what determine saturated and unsaturated status of fats Fatty acids are dasstfted as saturated, monounsaturated, or potyunsaturated These terms refer to the strugure of the motecute - spetificafiy, the numtoer and location of the shared etectrons (caNed bonete) that Imk atoms m the GNarn - like molecular structure Chemrcally, saturated fatty acids have no doubte bonds (two share etectrons together) in their chains of carbon atoms Monourrsaturates have ooe doubte bond and pofyunsaturates have more than one doubte bond Saturated fats are found in aii foods that come from animal sources such as meat, eggs, butter, milfc, cheese and creams. tt is also found in ols such as coconut and palmprotein-rich food with high carbohydrate food stabilizes the glucose that could otherwise lead to hunger. This keeps you feeling energetic and satisfied until the next meal. In addition, carbohydrates are energy. They spare proteins from being used as energy so protein can concentrate to be used to build and repair tissues.FATFat is the chief storage form of energy in the body. Excess calories are stored in fat cells. Stored fat cushions your body's organs. AII organs, heart, kidneys, liver have fat pads around them for protection.Cell membranes have fats as part of their structure. Fat in your diet help us absorb some of the vitamins that can only be carried in fat These are the fat-soluble vitamins (A, D, E, and K). Dietary fats are also used to produce hormones. It is also necessary for healthy skin. Fats add flavor to foods. The biggest problem of cutting down fat is that food doesn't seem to taste as good. Fat is therefore a necessary macronutrient which the body must have. There are good fats ( mono-unsaturated fats like olive oii) and bad fats (trans-fat is worse). Learning which is good to take and which is bad to avoid is criticai. Fatty Acids and Kinds of FatFatty acids are the individual units of fat, which combine to form fat or an oii. Fatty acid molecules vary in their number of carbon atoms. They are, either 8,10,12,14,16,18,20 or 22 carbon atoms long. Fats and oils have more than one fatty acid and the combination is what determines saturated and unsaturated status of fats. Fatty acids are classified as saturated, monounsaturated, or polyunsaturated. These terms refer to the structure of the molecule - specifically, the number and location of the shared electrons (called bonds) that link atoms in the chain - like molecular structure. Chemically, saturated fatty acids have no double bonds (two share electrons together) in their chains of carbon atoms. Monounsaturates have one double bond and polyunsaturates have more than one double bond. Saturated fats are found in all foods that come from animal sources such as meat, eggs, butter, milk, cheese and creams. It is also found in oils such as coconut and palmkernel. They increase the LDL cholesterol and pose the highest risk for heart disease and cancer. Monounsaturated fat has one double bond and it is liquid at room temperature. They are found primarily in nuts and vegetable oils such as olive and canola oii. These are often referred to as good fats because studies have shown that they have no effect on serum cholesterol, they increase the HDL (good) cholesterol levels and protect against heart disease. An example is omega-3 fatty acids. Omega-3 fatty acids have shown to reduce blood cholesterol and triglyceride levels, improve cardiovascular health and decrease risks of heart disease, particularly atherosclerosis. These omega-3 fatty acids are found in fish and other marine animals. Polyunsaturated fat has more than one double bond. It is liquid at room temperature. It consists of Omega-6 fatty acids found mostly in plants. And they are found in oii such as sunflower, safflower and corn oils. When intake of omega-6 is too high, a decrease in immune functions and an increase in blood clotting and inflammation occur. When more omega-3 fatty acids are eaten to balance out the omega-6 fatty acids, immune functions are enhanced and there is less blood clotting and inflammation. Trans-fat are fat that is often made from poly-unsaturated fat through a chemical process that allows it to be in solid form in room temperature. This is the kind of fat commonly used in frying of foods such as French fries and cookies. Trans-fat is the worse type of fat. They are the most damaging to the body. Try to avoid trans-fat at all cost.Different Forms of FatsFat comes in various forms. There are three forms in the body. The first form is triglycerides. Triglycerides are found both in animal and plant foods. Most of the fat consumed in the average diet is in the form of triglycerides. This is the form of fat that is stored in the body also. Triglycerides can either be saturated or unsaturated. Triglycerides are made of one glycerol that is a carbohydrate molecule combines with or links with three fatty acids. Fatty acids, which you have talked about earlier, consist of saturated, monounsaturated and polyunsaturated. The glycerol part of triglycerides makes it soluble in blood so it can movethrough the blood stream. Fats are not soluble in blood, they will not be transported in the blood stream unless they have a protein or carbohydrate carrier. Thus triglycerides are the form in which you find fats in the blood stream. High blood levels of triglycerides can be a problem. It will build up in the arteries and contribute to atherosclerosis or heart disease. High serum triglycerides may be caused not only by high fat diet but by excessive calories. Excess carbohydrates or proteins are converted to fat in the liver, which converts them to triglycerides to transport the fat to be stored.The second form of fat is phospholipids. Phospholipids allow the passage of fat-soluble substances such as vitamins and hormones to get in and out of the cells. The best known member of the phopholipids family is lecithin that can be found in oatmeal, soy beans, cauliflower, peanuts, eggs, milk and chocolate. Many studies have suggested that lecithin may provide other health benefits ranging from improving memory to preventing liver damage from alcohol. The third form of fat is cholesterol. Cholesterol comes from animal products. The body has problems both in transporting fats and digesting them. Fats are not soluble in water so your body provides special vehicles to transport them. They are called the lipoproteins, such as low-density lipoprotein (LDL) and high density lipoprotein (HDL). The LDLs contain large amounts of cholesterol and are responsible for depositing cholesterol in the artery walls, which lead to deadly diseases such as heart disease and strokes. For this reason, they are called the "bad cholesterol". Exercising (strength training and cardiovascular exercise) can lower LDL cholesterol, decreasing body fats stores, decreasing saturated fats and/or replacing saturated fats in diet by monounsaturated or polyunsaturated fats. HDL or high density lipoprotein contains more protein than cholesterol. These HDL are responsible for removing cholesterol from the cells in the arteries and transporting it back to the liver for removal from the body. People with high levels of HDL have reduced chances of heart disease. Thus HDL is known as the "good cholesterol". A recent study shows that those who ran just 8 miles a week (2 miles a day, 4 times a week), have an increase in HDL cholesterol.Fats and Anti-Aging DietThe Anti-Aging Diet principie source of fat is olive oii. Olive oii should always replace, and not added to other sources of fat, especially butter ( better than margarine which contain trans-fat) . The value of using olive oii in preference to other plant oils, particularly those high in polyunsaturated fats is based on several considerations. One, high intake of linoleic acid, the main polyunsaturated fat in many vegetable oils, may compete with omega-3 fatty acids in biochemical processes, hence the tendency of blood clotting. Two, some research has indicated that diet high in monounsaturated fat is less likely to lead to LDL cholesterol oxidation. This may reduce atherosclerosis. Three, in animal studies, diets high in polyunsaturated fats promote the development of tumors.Fat and weight ControlThe average person has 30-40 billion fat cells. This fluctuates widely in size depending on the amount of fat they contain. Each of us is born with a genetically predetermined capacity to produce fat cells, which makes up your body fat. The primary role of fat in your body is a reserve for energy. The problem occurs when you consume more energy than you expend. When this happens, your predetermined fat cells not only increase in volume, they also multiply. Once a new fat cell is created, it's yours for life. This is the primary reason why it is difficult to lose weight once you have gained it. A person with more predetermined fat cells has greater difficulty in maintaining lower body weight than a person with fewer fat cells. So the goal is to stop gaining more fat cells because you can't get rid of them.A fat cell's main function is storing energy for future use. It also serves as a buffer that keeps excess blood sugar or glucose and fat out of the blood stream. When fat cells are ballooned, they can no longer prevent harmful substances from entering circulation. By continuing to take more energy than you expend, you fiii up the new fat cells. Then even more fats and sugar return to your blood stream. This causes more insulin to be produced, which cause your body to make more fat cells.VITAMINS AND MINERALSMany vitamins and minerals are anti-oxidants, which have been shown to fight infections and diseases. For Anti-Aging purposes, nutritional supplementation in doses several times higherthan the recommended daily allowance is most beneficial. VitaminsVitamins are organic compounds that the body must have to perform chemical reactions. There are no calories in vitamins and they are only needed in minute amounts to work. They are indispensable to body functions. Vitamins can be either fat- soluble or water-soluble. Water-soluble vitamins are not stored in the body and they are excreted in urine if taken in excess. These are Vitamin C, thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6) and cobalamine (B12) and folate. The next group of vitamins, Vitamin A, D, E and K, is the fat-soluble vitamin. Fat-soluble vitamins need fat to be absorbed. They are stored in the liver and fat cells of the body. If you take too much of these vitamin supplements, you can have a toxic reaction. Humans in particular cannot make certain vitamins , such as vitamin C. MineralsMinerals are inorganic substances that act much like vitamins. you need even fewer minerals than vitamins. Minerals are naturally occurring. It is involved in all body functions and it is essential to life. Minerals are divided into 2 categories, major and trace. All of these are present in your body, if only in minute amounts. The major minerals are calcium, chlorine, magnesium, phosphorus, potassium, sodium and sulfur. The trace or ultra- trace minerals are chromium, cobalt, copper, fluorine, iodine, iron, manganese, molybdenum, nickel, selenium, silicon, tin, vanadium and zinc.ANTI-OXIDANTSAnti-oxidants play a key role in fighting free radicals, a form of oxidation that weaken cells and wear down natural defenses. Free radicals are atoms or molecules that are lacking in one or more in paired electrons and will search for healthy cells to steal the electrons from. This causes other cells to become freeradicals and this continues like a wild game of tag, eventually causing tissue and organ damage. This can deteriorate your natural defenses. Anti-oxidants have the ability to give up extra electrons to neutralize free radicals without becoming one themselves and thus assist in cell health while fighting cell damage, sickness and disease. Anti-oxidants are Vitamin A, C, E, beta-carotene, selenium and many others.WATERWater makes up about 60% of the body weight in adults. It is involved in all metabolic processes. It helps everything from electrolyte balance to hydration, digestion, metabolism, kidney health, lower incidence of urinary infection and protein synthesis. Without water, you will die. When you don't take enough of it, your performance and results will suffer. Water carries nutrients throughout the body and transports waste products away from it. Water can also be found in your joints as part of the body's natural lubricant. In addition, water aids in the body's temperature regulation and serves as a solvent for vitamins, minerals and amino acids, glucose and many other small molecules.There is water in many of the foods you eat, especially fruits and vegetables, which contain 50-90% water. Many of the beverages that you drink, like milk and juice, contain about 85% water but this is still not enough! Your body needs a minimum of at least 80 ounces of additional water each day. This means, you have to drink 8 10-ounce giasses of water a day.CALORIE RESTRICTION- WHAT IS IT? Fortunately, there is one magic elixir that can turn back the hands of time to improve the quality of life as you age. It is known as calorie restriction. If you understand the principie behind overindulgence of food intake will produce excessive oxidation, increase fat storage, excessive insulin load and sugar imbalance, it is easy to see that the reverse - restricting the amount of calorie intake - has the opposite and rejuvenating effect.For the past 60 years, calorie restriction s the only proven technique to reverse the aging process. In many controlled laboratory animal studies, restricting calorie intake had always lead to a longer and a more funcional life with less chronic disease. Calorie restriction studies in rats showed a doubling of mortality from an average of 101 days to 197 days. Studies have long been undertaken to find out why Okinawans from Japan have more than four times the centenarians per 100,000 populations than other Japnese do. From the diet perspective, the Okinawans eat three times more vegetables, two times as much fish, and one- third fewer calories than the standard Japanese diet. It will take many more years of scientific research to fully understand the mechanism of how calorie restriction works within your body. But there is no doubt that it works. Do you have the time to wait, or is it smarter to follow the restrictions now given the overwhelming amounts of data and research already in place?CALORIE RESTRICTION VS. MALNUTRITION AND STRV ATIONCalorie restriction is different from malnutrition, starving, or extended fasting.These practices actually accelerate the aging process as they create nutritional deficiencies. Calorie restriction, if properly carry out, provides the body with all the nutrients it needs without overburdening the organs and system function. By limiting calorie intake to the level required by the body for optimum function (as measured by the maintenance of lean body mass), The body is a miraculous machine that self-regulates. When you take more food than you need, the engine of your body goes into overdrive to digest the food and store what you don't need in the form of fat. If you restrict the body only to what you need to maintain a physical and active lifestyle, your body automatically tones down its basal metabolic rate to conserve energy it doesn't have. This is your body's way of survival.Like an old car, your body's engine needs premium gasoline to prime itself as you. If you are not mindful of this and continue to abuse your body with "non-premium " gasoline and rough outings (like going on a eating binge), you are causing unnecessary strin to your body's organs. Sooner rather than later, your body will break down. What happens to your body as your calorie intake decreases? As your calorie intake decreases, firstly, the works necessary to be undertaken by your body to digest the food also decrease. In other words, there is less oxidative stress. Secondly, the body metabolic rate automatically slows down and readjusts itself to match your energy expenditure to that of intake. This is the body's way of preserving itself. Thirdly, the slowing down of your organ system gives them more rest and prolongs the life span of each of the organs. As your organs remain healthy, you live longer. Malnutrition and starvation is an extreme form of calorie restriction, which is age accelerating and should be avoided. A car cannot run on no gasoline, and your body needs food to generate energy. During malnutrition or starvation, your body breaks down your muscles and organ structures for energy and this is very destructive.BENEFITS OF CALORIE RESTRICTIONThe physiological benefits of calorie restriction are many,including:Increased maximum life spanIncreased learning ability (sharper mind)Increased neurotransmitter receptors (clearer mind)Decreased fat accumulation (better body contour)Decreased insulin level (better sugar control)Decreased cancer (less oxidative damage)Decreased heart disease (less stress on the cardiovascular system)Decreased loss of bone mass (less osteoporosis)HOW DOES CALORIE RESTRICTION PRODUCE SUCH GOOD RESULTSCalorie restriction works on three different levels: