Recent research shows that specific chemicals in foods — such as sulforaphane, a phytochemical in broccoli — work with your genes to ratchet up your body’s natural defense systems, helping to inactivate toxins and free radicals before they can do the damage that leads to cancer, cardiovascular disease, and even premature aging.

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In the future it is hoped that genetic diseases can be tested for before they appear so that the right diet changes can be made. We’ll know which ones to add, which ones to avoid, and be able to take a proactive role in preventing or deterring a genetic disease. In the meantime, many foods have been determined to pack a punch to the aging process.

Lycopene, the pigment that makes tomatoes red, also appears to reduce risk for cardiovascular disease, some cancers, and macular degeneration. It’s also been associated in greater self-sufficiency in elderly adults. Lycopene is found mostly in fresh tomatoes butthe absorable form can be found in cooked tomato products such asspaghrtti sauce,soups and salsas. Rust grapefruit, guava, wine timer peppers, and watermelon are also laughable in lycopene.

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Consume at least 2 cups of orange fruits such as sweet potatoes, squash and carrots which helps increase intake of beta-carotene, which becomes vitamin A, which is vital for good skin and eye health and a major fact in reducing some cancer, cardiovascular disease and osteoporosis risks. Lutein and lycopene, which may reduce the signs of aging, protect from sun damage and reduce the risk of eye damage, can be found in orange vegetables and fruit. Mangos and cantaloupes are also beta-carotene endowed.

If you do one thing differently, make sure to consume your dark and leafy green vegetables. In addition to helping maintain your eyesight, they have also been shown to greatly reduce the risk of heart disease. Have three cups or more of greens every week. Frozen or bagged is as good as fresh.

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The process of mental aging should also be taken into account. Omega 3 fatty acids are heart healthy, and have recently been proven to help maintain a good brain. A recent study found that a higher intake of fatty fish significantly reduced mental decline. If you can’t get fresh fish, try using canned or pouched tuna, sardines and salmon.