There are many natural food types we can include in our daily diet that can really help fight against the advancement of age as well as help us get rid of those extra pounds and get our body down to shape.

Although most of us know that fruits and vegetables are good for us and a healthy substitute to those fast food snacks, there are however certain types that specifically work against the deterioration of our body.

Blueberries and other types of berries count among these, for they are rich in antioxidants that neutralize the effects of free radicals that cause damage to our cells as well as chronic inflammation. This inflammation causes aging as well as chronic diseases such as heart diseases, diabetes, arthritis, osteoporosis and certain forms of cancer.

Leafy green vegetables, including spinach and similar dark leafy greens will help protect your eyes form the damaging effects of UV rays and are also rich in vitamin K, which reduces damaging of bone structure thus preventing fractures.

Once we have reached 40 our muscle mass starts declining and is naturally replaced by fat, which in turn increases the risk of diseases. This is why it is important to increase the amount of protein at each meal. The best natural sources of proteins are turkey, chicken, lean beef, pork, fish produce, eggs and beans. Other good sources are dairy products, such as low-fat milk and cheese that also provide calcium, potassium and phosphorus, which in combination with proteins will help build up bones and muscles. It is also important to note that vitamin D plays an important role in metabolizing calcium and with age vitamin D becomes a vital source for enhancing the effect of calcium.

Whole grains such as oats, whole wheat, brown rice, cereal and bread all contain natural sources of fiber which is an important element for controlling our appetite level. Whole grains also help to keep blood sugar levels low, thus protecting us from diabetes, heart disease, high blood pressure and colon cancer. It is important to eat whole grains and not refined grains that are stripped of all their beneficial nutrients when processed during production.

All fatty acids including omega-3 fats from fish help fight against chronic inflammation and has also proved act positively on that part of our brain that affects our attitude and mood. This helps us feel more vigorous and healthier. You can find fatty acids in fish such as tuna, salmon as well as flaxseed and walnuts.

Finally exercise is at the root of all these active elements. By regular exercising you will enhance the functioning of the metabolism that enhances the active ingredients of the above mentioned foods. Of all the exercising options running remains the healthiest as studies have proven. However, a less aerobic form of activity kept up regularly for half an hour five times a week will also keep you healthy for longer.