It’s a fact that you can’t be young forever. But then, there are ways you can age gracefully, look more youthful, and maybe even slow down the signs of aging. These include regular exercise, optimum sleep, and a meticulous skincare regimen. But the single most important thing has less to do with what you put on your body than more what you put in it.
Yes, It is your diet.
Only by choosing the right foods and giving up the wrong ones, your overall body will be nourished for years to come.
In this article, we will talk about the best anti-aging foods that you can make a part of your diet from Blueberries, Greek Yogurt, Salmon to Leafy Green vegetables, and many more.
Best Anti-Aging Foods for Women
These potent seeds hail from South America. They may not be as popular as peanuts or walnuts, but there are some very good reasons to seek them at your local health food store or supermarket. An ounce of Brazil nuts, which is about six to eight nuts, has 777 percent of your daily value for selenium. This antioxidant plays a critical role in DNA synthesis and protects your body from oxidative damage and infection.
Selenium insufficiency may be associated with age-related declines in brain function. Selenium concentrations in your body naturally decrease with age, so load up on these fantastic nuts (1).
Sesame seeds are high in calcium and rich in other minerals like iron, magnesium, phosphorous, and fiber. Bones are made of more than calcium, so an overall mineral-rich diet and adequate movement are a recipe for healthy bones (2). Try using Tahini, which is made from sesame seeds as a base in vinaigrette or sprinkling a handful or two into pasta salads for a beautiful textural element.
Sorry, we are talking about dark chocolate here, and milk chocolate doesn’t count. Dark chocolates are loaded with Flavanols that increase the blood flow to your skin (3). Flavanols also absorb UV radiation and protect your skin from the damaging effects of the sun (4)(5). Dark chocolates are high in calories, though, so to avoid weight gain, be sure to eat it in moderate amounts. Just a square or two as an afternoon treat is all you need.
Blueberries contain more antioxidants than almost any other fruit (6). These tiny berries pack a mighty punch giving you protection against skin-damaging free radicals from sun exposure, stress, and pollution (7)(8). They also have vitamin C, which helps minimize the wrinkling effects on your skin due to sun damage.
Tuna is high in Omega-3 fatty acids, which can help to reduce inflammation.
So why is the ability to reduce bodily inflammation so important?
Because, stress, lack of sleep, unhealthy eating, and exposures to chemicals in the foods, air, and drinks all lead to a chronic state of low-grade inflammation. Essentially, you exhaust your immune system just by cleaning up the daily wear and tear on your body. It ends up accelerating the aging process of your brain.
Your body can produce all the fats it needs except for two essential fatty acids, Linoleic Acid (LA) and Alpha-Linolenic Acid (ALA). These two are like the building blocks to build strong cell walls for beautiful and well-nourished skin. Avocados are rich in essential fatty acids, Omega-3, and monounsaturated fats (9). They are great wrinkle softeners and moisturize your skin from the inside.
This tropical fruit can help you appear seriously younger. Pineapple is rich in Manganese, which is needed to activate an enzyme called Prolidase. Prolidase provides the amino acid Proline for collagen formation (10)(11), which plays a vital role in strengthening your skin and its elasticity.
Greek Yogurt packs more protein than regular yogurt. This low-fat snack also contains vitamin C and D, which are essential for maintaining healthy bones as you grow older, especially after menopause. Eat an eight-ounce portion of Greek yogurt every day, which is a third of your daily suggested calcium consumption for a super-charged anti-aging bonus. Add a handful of blueberries with Greek yogurt to sweeten the dish.
Eggs are a great source of protein and other nutrients. They are naturally high in cholesterol. Studies have shown that healthy men and women who consume an egg daily don’t experience adverse health effects.
Also, eggs contain all the essential B vitamins: B1, B2, B3, B5, B6, B12, carotenoids, vitamin D, selenium, and choline. Choline plays a critical role in all cells to protect your memory, while two proteins, lutein, and zeaxanthin in eggs, help to reduce the risk of vision loss (12)(13)(14).
Dark Leafy Green Vegetables
When it comes to leafy salad staples, a good rule of thumb is: the darker the green, the higher the nutrition content. They are an excellent choice for glowing skin and contain vital nutrients for keeping your eyes young. Out of all the green leafy vegetables, Kale and Spinach deserve special mention. They are filled with potent antioxidants and are known for protecting your eyesight. Dark leafy green vegetables are rich in essential minerals such as Manganese, magnesium, iron, and vitamin B2, which vital for the normal functioning of your brain and nervous system.
Tofu, soy milk, and soy yogurt are rich in Isoflavones similar to the female hormone estrogen, which helps the skin make good-quality collagen and lubricating oils (15). Skin experts believe that Isoflavones may help to slow down the thinning in your skin, which causes the wrinkles and the fine lines on your face.
Tomatoes are a rich source of Lycopene, a powerful antioxidant that fights free radicals and slows down the aging process. Besides the protection from free radicals, tomatoes can also provide you similar benefits as top moisturizers (16).
How do they do that?
Well, it’s because Lycopene nourishes your skin and makes it smoother. A study discovered that participants with higher concentrations of Lycopene had smoother skin. Another study showed that eating Lycopene-rich tomato paste can protect you from photodamage, which is a change in your skin that occurs after prolonged exposure to solar radiation.
Oats are an excellent source of fiber, which can improve your digestion. Healthy digestion is also crucial for skin health because it helps your body detox and flushes out toxins. Complex carbohydrates like oats are highly recommended for the skin due to their low-glycemic nature, which doesn’t cause spikes in your blood sugar. On the other hand, high-glycemic foods associate with wrinkles and acne. Moreover, oats prevent damage to your skin cells, and it soothes skin irritation (17) (18).
Coconut oil is an excellent source of good fat, such as fatty acids. They permeate cell membranes easily, so your body does not require additional enzymes to absorb the nutrients. The good fat in coconut oil goes straight to your liver and gets converted to energy immediately, instead of being stored as fat (19). Healthy fats are very effective for weight loss and anti-aging. Coconut oils also work as a natural sunscreen (20). The oil contains lauric acid that has natural antimicrobial properties, which fights against infectious bacteria, parasites, and viruses.
Sweet Potatoes are packed with vitamins C and E, which are essential for a radiant complexion. They also come filled with beta-carotene, which breaks down to Vitamin A (21). Vitamin A can help restore your skin’s elasticity and promote skin cell turnover for a more youthful look. Carrots and pumpkins are also packed with beta carotene and have similar benefits.
Bell Peppers are spectacular in your signature tofu stir-fry, even better when thrown on the grill and charred to perfection, and best when stewed into a savory, spicy stew. But here’s a good reason to munch on them raw. Half a cup of fresh red bell pepper provides 158 percent of the recommended daily value of vitamin C, which plays a vital role in wound healing, immune function, and protein metabolism. It’s also an antioxidant that may help prevent certain types of cardiovascular disease and slow the progression of age-related Macular degeneration.
Green tea is excellent for keeping your body young by maintaining healthy cells, protecting them against damage, and decreasing stress. It’s packed with powerful antioxidants called flavonoids that protect against disease and block DNA damage associated with tobacco and other toxic chemicals that destroy your body, make it age. Plus, there’s nothing that ages you faster than a stressful lifestyle and green tea contains theanine, an amino acid that helps to keep you calm and focused, and decreases your stress level. Since being less stressed makes your body less likely to fall victim to illness, think about swapping your next cappuccino for a quick brew of green tea (22).
Which of these foods is your favorite? Are any of these foods a part of your daily diet? Let us know in the comments section below!