Anti-Aging Foods Are Important To Your Diet
Eating right provides your body with energy, fuel for your organs, and nutrients to maintain your health. In addition, it supports a healthy weight, which means you decrease your risk of type 2 diabetes, and other serious metabolic disorders, heart disease, aches, and pains of the joints, and the many other ailments that result from obesity. A healthy diet that includes anti-aging foods is key to enjoying good health and a longer life.
However, if only things were that easy and convenient. In today’s hectic lifestyle, we are juggling work and family with other responsibilities and so it is easy to forget to take care of ourselves.
We get hungry, and grab whatever is closest and takes the shortest amount of time to consume. Because we are so swamped and rushed, we lean towards the food that has the least nutritional value just to give our taste buds a quick fix. Therefore, we grab fast food and processed snacks draped in pretty wrappings and we’re done with it.
Then, the years start to add up and we feel sick, exhausted and worn out.
Our bodies have had enough and can’t keep up anymore and we begin to feel the toll of all our bad choices, and since technology has programmed us to never wait for anything, we search for a quick fix for to our exhaustion so we can quickly return to our busy schedules.
Therefore, we turn to “magic pills” and quick diet fixes hoping to make our health problems disappear forever. However, if we’re not careful, these quick fixes will definitely do more harm than good in the long run. They will take a further toll on our health and instead of feeling good quickly, things will start to go downhill pretty fast.
The good news is that there is a better, more effective way to be healthy, fit, and stay that way, the only catch is that it requires time, attention and consistency. That’s it! Think of it as an investment towards your health and you’ll reap the anti-aging returns in enjoying vitality and good health as the years go by.
Growing old is inevitable, you can’t escape from it. However, by making smarter choices when it comes to what you eat and drink, you can add many years to your life.
In addition, while it’s true that there are numerous variables as to how we age, it has been scientifically proven that by following a healthy lifestyle that includes a well-balanced diet and regular exercise you can slow down the aging process and ward off lifestyle diseases, such as heart disease, type 2 diabetes, stroke, and cancer.
33 Anti-Aging Foods
This list of 33 anti-aging foods will provide you with the nutrients and minerals your body needs in order to remain robust, energetic, vital and most of all, young. Add these to your diet and you’ll feel the difference fast.
When studies were carried out by the Seven Countries Study several decades ago, they found out that the reason behind the low rates of cancer and heart disease of those living in Crete were the monounsaturated fats found in olive oil. It’s widely-known that one of the key components of the Mediterranean diet is olive oil.
Since then, many studies related to anti-aging foods have been carried out proving that olive oil is rich in powerful antioxidants called polyphenols that help ward off diseases largely related to aging, such as heart diseases and type-2 diabetes.
Polyphenols also contain potent anti-inflammatory agents, which help control cholesterol levels among other health benefits. Besides cooking with it and adding it to your salad, you can also use it as a natural moisturizer on your skin, as it can help prevent and reduce wrinkles due to its antioxidant content.
Since olive oil has such considerable health benefits, it is understood that its source would do the same. Olives are cute little salty fruits that provide great amounts of polyphenols and other phytonutrients that help protect your DNA and keep you looking and feeling younger. Make sure you eat the ones with the pits since removing the pits reduces the amount of phytonutrients found in each olive.
Fiber is great at overseeing that your digestive system is running smoothly, helps ease constipation and keeps everything flowing smoothly. Fiber also helps moderate your weight, decreasing your chances of obesity. It also controls blood sugar levels and lowers your risk of diabetes.
Vegetables and whole grains provide a wonderful supply of dietary fiber, which also monitors your blood pressure, keeps your cholesterol levels in check, and lowers risks of inflammation.
Steel cut oats are high in soluble fiber, which reduces bad LDL cholesterol. Rich in healthier complex carbohydrates, whole oatmeal is one of the best-known comfort foods that boosts the release of serotonin, a feel-good hormone in the brain.
Yogurt is of course known for its high levels of calcium, which helps protect bones from osteoporosis. Yogurt also has the good type of bacteria, which helps the digestive system do its job, as it should. Yogurt has protein as well, for cell health and support of muscle, which naturally declines with age.
Choose yogurt that is fortified with vitamin D in order to get the most benefit out of the calcium, since vitamin D is needed for calcium absorption.
Turmeric’s yellow pigment curcumin helps prevent telomeres from shortening. These are the end caps of our DNA and when shortened are a leading cause in aging and degenerative diseases. The shorter they get, the more cellular aging takes place, as well as increased risks for heart disease, cancer, and Alzheimer’s disease.
Cold Water Fish & Seafood
Cold water oily fish such as tuna, wild salmon, mackerel, sardines, anchovies, and trout are great sources of omega-3 fatty acids.
Omega-3 Fatty Acids offer key health benefits for your anti-aging efforts
• Reduction in elevated blood triglyceride levels
• Healthy cholesterol and heart health
• Can alleviate joint pain and stiffness that results from rheumatoid arthritis
• Limited research suggests that omega-3 fatty acids may help protect against dementia conditions, including Alzheimer’s disease and may also prevent age related gradual memory loss linked to aging. These studies are limited and so not conclusive, but they are promising.
• Proven to help keep your skin looking radiant and help prevent skin cancer
• One type of omega-3 fatty acids found in seafood, EPA (eicosapentaenoic acid), is known for its ability to protect and maintain the fibrous protein that makes your skin taut, and firm in your youth called collagen. EPA also repairs damage caused by the sun’s harmful rays.
• Omega-3s reduce low-grade inflammation from all the wear and tear on our bodies from stress, lack of sleep, unhealthy eating, and exposure to chemicals. We exhaust our immune system just cleaning up all that havoc wreaked on our bodies, which eventually accelerates the aging of our brains.
One of the best-known choices in fish for its anti-aging effects is cod, which contains selenium that protects the skin from sun damage and skin cancer by decreasing inflammatory compounds that can lead to tumor growth.
Seafood is also a wonderful source of protein, which helps build and sustain your muscles, and boosts your energy levels.
Oysters are rich in zinc, which is largely responsible for protein synthesis as well as the formation of collagen for younger looking skin.
Eating dark chocolate drink will help curb your sweet tooth and is rich in flavonoids, which benefit the body by increasing blood flow to the skin. Flavonoids also absorb UV radiation, which means they protect your skin from the damaging effects of the sun.
They are also one of the best ways to main healthy functioning of blood vessels, which lowers your risk of high blood pressure, type 2 diabetes, dementia, and even kidney disease. One or two ounce squares daily are quite enough to avoid weight gain, as chocolate is high in calories.
Studies revolving around anti-aging foods have shown that those who eat nuts regularly live an average of 2 ½ years longer than those who do not. Nuts give you heathy unsaturated fats and omega-3s. They also have a vast variety of essential vitamins, fiber, protein, minerals, and phytochemicals, including antioxidants.
A handful of almonds, roughly about 23, contain 34% of your daily nutritional value of vitamin E, which helps with anti-inflammatory process in the body. It also helps bolster the immune system and protects cells from the damaging effects of free radicals. Vitamin E is an antioxidant not made naturally by the body but can only be obtained from food.
Just two or three South American Brazil nuts provides the daily recommended value of selenium, a powerful antioxidant that plays a critical role in DNA synthesis. It also helps protect the body from oxidative damage that accelerates aging and promotes disease and infection. This mineral repairs cell damage and slows down the skin’s aging process, and its concentrations in the body begin to dwindle with age so obtaining it from food is important.
Eating a 1-ounce serving of nuts (one handful) 5 days a week is optimal to get their maximum benefit, you do not want to overdo it, as nuts are high in calories.
Whether you prefer pumpkin, sunflower, or flaxseeds, if you’re including them in your list of anti-aging foods, you’re on the right track. Seeds are rich in nutrients, plant proteins, and healthy fats. You can eat them on their own, or as snack bars, in your cereal, or on top of salads or desserts.
Sunflower seeds contain lignin phytoestrogens, which give a boost to your skin’s lipid barrier and prevent the breakdown of collagen, keeping your skin radiant and glowing.
Pumpkin seeds contain high levels of zinc, which helps reduce inflammation inside the body that may accelerate aging. For an afternoon snack, munch on ¼ cup of unshelled pumpkin seeds to get your daily dose of zinc.
Sesame seeds are high in calcium, fiber and iron as well as other key minerals such as magnesium, and phosphorous. Tahini, made from sesame seeds, can be used as a base for a Vinaigrette, or seeds can be sprinkled on salads, fish, chicken or inside sandwiches.