Sport Men Women

Anti Aging Foods in Daily Diet to Cut Down On Sugars & Unsaturated Fats - Best Anti Aging Foods List for Men Women & Children Alike

Antioxidants play an important role in human health, when it comes to anti aging. They help the body to fight the aging effects of free radicals, through a process referred to as oxidization. Basically free radicals are unpaired, unstable molecules, formed by several natural processes within our body, which seek other molecules to stabilize themselves, and trigger a domino effect of unstable molecules within the body which eventually leads to change in cells' DNA and damages the skin. Therefore the best method to tackle free radicals and their hazards is to stick to an anti aging diet.

List of Anti Aging Foods for Skin

Studies have proved that a diet consisting of food rich in anti aging, helps to keep the body healthy and diminishes the rate of aging. Anti aging foods are also beneficial for the skin, as the antioxidants in them help in protecting the body against free radicals and flush out the harmful toxins from the body and keep it clean. Here are a few anti aging foods for skin, which are a must when it comes to your daily diet.

Avocado
One of the best anti aging foods, avocados contains significant amount of vitamin E, which prevents aging and thus helps in maintaining a healthy glowing skin. The monounsaturated fat present in avocado helps to reduce the amount of toxins and bad cholesterol in the body. The fruit is also used in facial mask and hair conditioner preparations.

Berries
Various varieties of berries, ranging from blackberries and blueberries to raspberries and strawberries, are rich in flavonoids. These flavinoids are powerful antioxidants, which help in protecting the body and skin from free radicals and natural aging.

Broccoli
Broccoli, as well as broccoli sprouts, are rich in antioxidants such as quercetin and isothiocyanates, which help in tackling the damage caused by free radicals. In fact, broccoli sprouts has 30 times more isothiocyanates than regular broccoli.

Beans
Beans, such as black soybeans and black beans, are rich in anthocyanin, a water soluble pigment, related to flavinoids which helps to curb aging and neurological diseases. In fact, soybeans also contain isoflavones which are rich in anti-aging properties.

Cruciferous Vegetables
Cruciferous vegetables, such as Brussels sprouts, cabbage, cauliflower, turnip and radish, are rich in vitamins and fiber, which help the body to fight against toxins and cancer. They are also high in vitamin C which helps the formation of skin rejuvenators - elastin and collagen.

Garlic
Garlic is yet another herb having several health benefits. It is an effective anti-inflammatory agent which combines to remove heavy metals from the body and thus helps in keeping the skin healthy and ever glowing.

Green Tea
This may come as a surprise for many, but green tea is one of the best anti aging foods for skin. Green tea, is rich in catechins, the tannic acid, which acts as an antioxidant and helps to keep the skin healthy and beautiful.

Nuts
Nuts contain significant amounts of good fat, antioxidants and minerals. Adding nuts to your daily diet will not just help you to have a healthy skin, but will also boost up your immune system and help you in fighting various diseases.

Root Vegetables
Yellow and orange root vegetables, such as carrots, root potatoes and squash, are rich in beta-carotene. Beta-carotene, also referred to as super-antioxidant, is beneficial for skin as well as the eyes.

Salmon
Salmons are rich in omega-3 fatty acids and high quality protein which are beneficial for the skin. Studies reveal that including salmon in your diet, at least thrice a week, helps you to stay healthy and sport a beautiful skin.

Spinach
Spinach is rich in lutein, an antioxidant which helps in keeping the skin healthy. It facilitates skin hydration, and eventually gives the skin a glow making it look more young and beautiful.

Tomato
Lycopene present in tomatoes is a powerful weapon used by the body to fight free radicals. It doesn't just help in neutralizing free radicals but helps in tackling sun induced aging as well.

Watermelon
One of the most effective anti-aging foods for healthy skin, watermelon contains a long list of nutrients, including vitamin A, vitamin B, vitamin C, vitamin E, selenium, essential fats and zinc, which help in fighting free radical damage and skin aging.

Wine
Wine is yet another potent antioxidant which has proved to be one of the important anti aging foods for skin. Like green tea, wines contains catechins as well as resveratrol, a phytoalexin with significant anti-aging properties.

Water
Last, but the most important component of anti aging diet for skin is water. It's important to keep yourself hydrated all the time. Water helps in getting rid of the toxins and unwanted waste materials which are either ingested or produced within the body. It is recommended to have at least 8 to 10 glasses of water everyday.

These were some of the best anti aging foods for men, women and children alike. Other than including these anti aging foods in your daily diet, you will also have to cut down on sugars and unsaturated fats, in order to live a healthy life. Refined foods and sugars tend to increase free radical activity and therefore are best avoided. These anti aging foods for skin and a few precautions are bound to help you in living a healthy life, and more importantly, look young and beautiful!

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Diet for Sports Men

DIET FOR SPORTS MEN

INTRODUCTION

Diet is one of the important and basic biological needs of man. Diet is the foundation for good health. It is essential for life, growth and repair of human body, regulation of body mechanism and production of energy for work. The above functions of diet can be achieved only through adequate nutrition which should consist of essential nutrients in the required proportion. These nutrients include

i) Proteins ii) Carbohydrates iii) Fats iv) Minerals v) Vitamins.

During sports training, the energy requirement of the players will be high as such the diet should be accordingly planned otherwise the players will not have the stamina to withstand the training and the player will show the signs of fatigue which may result in internal and external injuries to the players.

IMPORTANCE OF NUTRITION AND DIETICS FOR SPORTS MAN

Nutrition is important aspect for all, especially for sports men. They need balanced food to maintain their stamina. Good food habit provides them energy to perform their activities in a better way.

Sports man should organize his diet. He should take palatable, acceptable, good quality food to maintain his health.

RIGHT SPORTS DIET FOR RIGHT SPORTS MEN

The energy requirement of an athlete depends on the following factors. The right sports diet should have adequate provision for the following.

1. Quantity : Calories according to sports.

2. Quality : Carbohydrates, proteins, fats, vitamins, minerals

and fluids

3. Variety : Different types of food

4. Palatability : Proper cooking

5. Acceptability : To suit different customs, habits and tastes.

Approximate percentage of calories which may be derived from different components of nutrients.

Carbohydrates Protein Fat

1) Light sports 60% 15% 25%

2)Moderate sports 60% 14% 26%

3)Heavy sports 60% 13% 27%

4) Endurance sports 60% 12% 28%

IMPORTANT FACTORS FOR PLANNING A DIET SCHEDULE

The energy requirement of the players is dependent on body size and

composition, age, physical activity, climate and environment.

1.Age :- The energy requirement of adolescent and adults are greater

than that of children and old people. Most of the active

sportsmen belong to growing age group of adolescents and

adults.

2.Sex :- All other factors remaining constant. The energy

requirement of women is relatively less than that of men.

3. Body weight :- Energy requirement is directly proportional to the

body weight . It increases or decreases according to the type of

activity and muscles involved during exercise period.

4. Climate and Environment :- In hot and humid environment, energy

requirement is less. Higher the altitude , colder the climate and

greater will be the energy requirement. Athletes, who undertake

regular motivated physical exercises, develop the capacity to lose

heat efficiently.

5. Physical activities :- The energy requirement of an athlete depends

on the intensity, duration and types of his activities. Based on these, it

could be grouped under four categories.

Group I :- Light sports, Sedentary sports or skill

Games

EX :- Chess and carom

Energy requirement :- The energy requirement of athletes doing

these sports would be 50 calories/kg body

weight/ day.

Group II :- Moderate sports. These sports involve

skill, moderate strength and moderate

endurance.

EX :- Badminton, Cricket, Table Tennis

Energy requirement :- 60 calories /kg body weight/day

Group III :- Heavy sports. They involve skill,

maximum strength and high endurance.

EX :- Boxing, Football, Hockey, Squash.

Energy requirement :- 70 calories /kg body weight/day

Group IV :- Endurance sports. They involve skill,

moderate strength and extreme

endurance.

Ex :- Marathon, cross country running, channel

Swimming and rowing.

Energy requirement :- 90 calories /kg body weight/day

It is recommended by the Nutrition Advisory Committee of I.C.M.R that the calorie in-take of an Indian should be as given in the following table.

Activity Men 55 Kg Women 45 Kg

Sedentary work 2400 calories 1900 calories

Moderate work 2800 calories 2200 calories

Heavy work / Players 3900 calories 3000 calories

The following foodstuff consumed per day provides 5000 kilo calories to

an athlete

CEREALS - 600 gm

BUTTER - 15 gm

JAM - 15 gm

EGGS - 02 Nos.

PULSES - 60 gm

SUGAR/GLUCOSE - 150 gm

MILK - 500 gm

OIL - 200 gm

MUTTON - 200 gm

CHICKEN/FISH - 150 - 300 gm

GREEN LEAFY VEGETABLES - 125 gm

FRESH VEGETABLES - 100 gm

ROOTS AND TUBERS - 150 gm

FRUITS - 150 gm

TEA/ COFFEE - 80/20 gm

SALT - 40 gm

CONDIMENTS - 15 gm

It is better to table a diet chart during the training period as well as the time of Match/ competitions for various sport activities in consultation with a proper dietician.

Proper diet not only helps to improve the performance of the players but also considerably reduces the internal and external injuries.

“HEALTH IS WEALTH ” This saying will suit even more to the sportsmen. The wealth of the sportsmen is their performance. So health plays major role for their stamina and for better performance. Sportsman needs good quality food, fitness and courage.

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About the Author

J.RAJAKUMAR
PASSED B.A,ENGLISH LITERATURE
PASSED MASTER OF PHYSICAL EDUCATION(M.P.ED)
PASSED LECTURESHIP EXAMINATION CONDUCTED BY THE TAMILNADU GOVERNMENT
PASSED FIRST AID LECTURESHIP EXAMINATION CONDUCTED BY THE REDCROSS SOCIETY, NEWDELHI,INDIA.
SUBMITTED MY PH.D THESIS IN BHARATHIDASAN UNIVERSITY, TRICHIRAPALLI.

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