Aging is a natural process but, of course, we all wish we could look young and stay healthy forever. We can’t offer you the Fountain of Youth, but we do have some tips that can make a huge difference in slowing down the body’s aging process and leave others wondering how you stay so young.
Medicines keep us alive longer than ever before, but they have side effects. Instead of relying on medicines and beauty products, focus on your food choices. The foods you eat greatly impact how your body responds as you get older.
It is well known that poor nutrition contributes to disease and premature aging, whereas a healthy diet provides your body with essential nutrients to keep your organs in good working condition. Plus, healthy foods will help your body combat the typical problems brought on by aging.
Many foods can help defy the clock and keep you looking and feeling young for years.
Here are the top 10 anti-aging superfoods.
Walnuts are considered an amazing anti-aging food. They are high in omega-3 fatty acids. In fact, one-fourth cup of walnuts provides approximately 91 percent of the daily recommended intake of omega-3 fatty acids.
These essential fatty acids help regulate your cholesterol level and reduce the risk of heart disease. They also will help your brain function properly for years to come.
Plus, walnuts contain magnesium, iron, zinc, potassium, selenium, copper and fiber that are required to keep your body healthy and energetic as you age. Last but not least, they will help you keep your waistline trim as you get older.
Walnuts can be eaten as a snack or added to salads, yogurt and stir-fry recipes. Be sure not to have more than a handful of unsalted walnuts at a time to keep calories in check.
Antioxidants can slow down the aging process and blueberries are the best antioxidant-rich food available. Antioxidants stop free radicals from forming in your body, which can cause serious diseases and speed up the aging process.
Plus, blueberries have powerful anti-inflammatory properties that help keep all your body’s cells from aging and keep your skin looking young.
Blueberries can also reduce the risk of arthritis, lower cholesterol, improve eyesight and slow down cognitive deterioration that comes with Alzheimer’s disease.
You can have them with your cereal, eat them with ice cream or yogurt, or have them as a fruit snack.
Evidence indicates that spinach can help you stay in top shape as you age. Spinach is a great source of lutein and zeaxanthin, which are antioxidants that greatly help reduce age-related mental decline, eye and vision conditions, and bone degeneration.
Not only that, spinach also has a high amount of vitamins C and E as well as beta-carotene, all of which help protect the skin from the sun’s harmful ultraviolet rays so your skin remains vibrant and healthy even as you age.
In addition, this green vegetable can help prevent cardiovascular disease, lower high blood pressure and lower cholesterol. It can even reduce the risk of cancer in the digestive tract.
Just one cup of fresh spinach daily can keep your body healthy and your skin young for years. You can eat spinach in salad, soup or juice form.
4. Green Tea
Green tea is used in a host of beauty products due to its powerful antioxidant properties, which help protect the skin from harmful free radicals that cause wrinkling, brown spots and skin aging.
These antioxidants can slow down premature aging and help keep your skin supple and looking young. This healthy beverage also helps protect against skin cancer.
Green tea has also been shown to help prevent heart disease and high cholesterol, prevent and reduce the risk of rheumatoid arthritis, and help you preserve bone density.
If you wish to look younger than your age, one or two cups of green tea daily can help a lot. You can also try green tea supplements.
Salmon is an excellent source of omega-3 fatty acids and hence can be used to delay the aging process. Omega-3 fatty acids help prevent cholesterol buildup in the arteries, protect against abnormal heart rhythms and keep you mentally sharp as you age.
The anti-inflammatory properties and high protein content of salmon also help keep your skin free from blemishes, acne breakouts and various signs of aging like wrinkles, brown spots, crow’s feet and fine lines.
Plus, salmon contains a chemical called astaxanthin, which gives your skin a youthful appearance. In addition, this cold water fish is rich in anti-aging nutrients like vitamins D and E.
Try to have three or four servings of salmon per week. You can opt for grilled, smoked or baked salmon.
Broccoli and other cruciferous vegetables can significantly slow down the aging process. Broccoli is high in antioxidants and contains an impressive number of anti-aging nutrients.
This superfood contains the compounds sulforaphane and indoles, which help protect against oxidative stress, cell damage and even cancer.
The B-vitamin folate in broccoli will help your brain work properly for years, while the vitamin K1 increases bone density and reduces fracture risk. Plus, it is rich in artery-clearing fiber, bone-strengthening calcium and heart-healthy potassium.
One serving of broccoli three or four times per week can make a difference in your health and how you age. Try to always eat fresh broccoli rather than frozen broccoli.
7. Olive Oil
Several studies have concluded that olive oil can make you look younger than your age. Olive oil is high in antioxidants, including vitamins A and E. While vitamin A protects the skin from free radicals that are known to accelerate the aging process, vitamin E aids in skin repair and renewal.
Higher intake of olive oil means less fine lines, fewer wrinkles, a more even skin tone and smooth texture. The monounsaturated fatty acids in olive oil can also improve heart health, lower cholesterol levels, and control blood sugar.
To enjoy the anti-aging benefits of olive oil, use it as your regular cooking oil. Also, this healthy oil can be used as bath oil and as a topical moisturizer.
8. Dark Chocolate
Dark chocolate is loaded with antioxidants that help protect your body from free radicals, which cause oxidative damage to cells. Free radicals can speed up the aging process and also cause different types of cancer.
The cocoa present in dark chocolate has flavanols that encourage blood vessels to relax, keeping them youthful, supple and pliable. This in turn lowers risk of high blood pressure, Type 2 diabetes, kidney disease and dementia.
Eat dark chocolate in moderation, as it is high in calories and saturated fat that can cause weight gain. Stick to a small piece of dark chocolate with higher cocoa percentage.
Garlic has many health benefits and has been used for ages to slow down the aging process. It has allicin that works as an antioxidant and anti-inflammatory agent. Allicin helps keep the body free from harmful free radicals.
Garlic is also useful for decreasing blood pressure and cholesterol, removing heavy metals from the body, preventing cancer and acting as an antifungal and antiviral agent.
Plus, it contains vitamins A, B and C, selenium, iodine, potassium, iron, calcium, zinc and magnesium that are essential to keep your body in good health.
To enjoy the anti-aging as well as other health benefits of garlic, try to eat two raw garlic cloves daily. Also, use garlic in your cooking.
A tomato a day can reverse the effects of aging. Tomato’s anti-aging benefits are credited to lycopene, a powerful antioxidant that protects the skin from harmful free radicals. Lycopene acts as a natural sun block, preventing the UV damage that causes sun spots, dryness and wrinkles.
Also, a tomato-rich diet boosts the production of collagen, the protein that keeps skin supple. Tomatoes also have the ability to cut cholesterol, prevent heart disease as well as ward off a range of cancers.
For optimum health and good looking skin, try to drink one glass of tomato juice daily. You can also have tomatoes in your salad or soup.
Include these foods in your diet plan to boost your health and reduce the impacts of aging. Along with these foods, you need to follow a healthy lifestyle for better health and looks.