Looking younger and aging gracefully requires sticking to a strict diet regimen. Diet plays an important role in preventing the cells from aging. When you choose light foods, you not only nourish the body but also the brain, skin, hair and overall health in general. Here are 20 food items to keep things on track.
Avocados are anti-inflammatory in nature that makes the skin more smooth and supple. These also contain a wide range of nutrients including vitamins K, C, and E that can prevent the skin from anti-aging. The fruit is also filled with healthy fats and other nutrients.
Walnuts are one of the best substitutes for junk foods. This type of nuts is also rich in protein as well as omega-3s. Eat a handful of nuts every day to get your daily dose of nutrients. The Omega-3s are great anti-aging foods as these fatty acids are rich in longevity properties. These also prevent dementia and keep the brain young.
Water is an all-rounder. It delays aging and cell damage. Everyone should drink at least 1.5- 2 liters of water on a daily basis to keep the body functioning up to the mark. Water helps to detox the body and thus, prevents aging. However, these claims cannot be backed by scientific evidence. But this is an agreed fact that drinking lots of water can help the body from decay.
Considered as the world’s favorite food, chocolate is loaded with antioxidants that can be beneficial in preventing the heart against aging, damage and cardiac arrests. Hence, eat chocolate in moderate amounts to reap the anti-aging benefits. The best part is that all these claims are proven in various research studies.
In addition to being a rich source of an age-defying antioxidant-known as anthocyanin- berries are also rich in vitamins A and C. The antioxidants also protect the skin from damage due to sun, stress, and pollution by moderating inflammation and preventing collagen loss. You can try this low-sugar fruit in a morning smoothie or fruit bowl.
For those of you thinking that green tea is new, this is an ancient drink known for good health and longevity. A cup of green tea is rich in antioxidants and drinking it a couple of times a day can increase your life expectancy. Next time you feel like having a bottle of soda, opt for the green tea.
Melons are great sources of vitamins and minerals. Every week eat a different kind of melon. Watermelons and cantaloupe are the cheapest way to get youth skin. Cantaloupe melon keeps the skin hydrated and reduces the signs and progression of aging.
Beans are healthy, fat-free protein loaded with anti-aging properties. The food provides healthy protein without the unnecessary fat that is found in animal products. Not only protein, but beans also provide a lot of antioxidants that can prevent damage from free radicals.
For those of you wondering what are the health benefits of watercress, the leafy green is hydrating and dense in nutrients- calcium, potassium, manganese, phosphorus, vitamins- A, C, K, B-1 and B-2. Moreover, watercress is loaded with antiseptic benefits and increases circulation and delivery or minerals.
Red bell pepper
Antioxidants are essential for anti-aging and red bell peppers are a rich source of the same. In addition to antioxidants, red bell peppers also have a high content of Vitamin C- an important component for collagen production. The type of antioxidants present in red bell peppers is carotenoids. They also have anti-inflammatory properties.
Papaya is the go-to food for people looking for anti-aging benefits. The minerals in papaya helps to improve the skin elasticity and thereby, decreases fine lines and wrinkles. Apart from being a storehouse for vitamins, papaya also contains calcium, potassium, magnesium, phosphorus, etc. Papain- an enzyme present in papaya- is loaded with anti-aging benefits as it is rich in anti-inflammatory agents. Get rid of those dead skin cells and exfoliate the skin by helping yourself with a bowl of cut papayas.
According to a study published in Frontiers in Aging Neuroscience, broccoli can keep the mind sharp as a young mind. The pigment found in broccoli- lutein- can help in mental cognition and perform tasks easily that require intelligence.
Lemons and limes
Wish to keep excessive wrinkles at bay even after later forties? Drink lemon or lime infused water frequently and see the skin turn healthy and soft. The main reason is that increasing the amount of Vitamin C- rich citrus in the diet can improve the appearance of wrinkles and dull skin greatly.
A delicious substitute for increasing your intake. Eat a few slices of watermelon. Water has the power to keep the skin healthy and fresh. The water from watermelon prevents the cells from drying up which keeps the skin supple. The fruit is also rich in phytochemical- lycopene that protects the skin from ultraviolet rays that can damage the skin.
Looking for boosting up the body’s collagen production the natural way? Oranges are the way. Increase your daily intake of orange and see your skin become supple and soft. Oranges contain collagen- the component that makes the skin more elastic, dewy and anti-aging. Moreover, the oranges are rich sources of vitamin C that boosts the immune system and gives relief from common cold symptoms.
According to the book- The DNA Restart by Dr. Sharon Moalem- olives possess a lot of polyphenols and phytonutrients that help to protect the DNA and provide more energy. However, the nutrients are only present in fresh olives and not in the canned ones. The canned ones are rather harmful as these are stripped of the benefits.
Mushrooms are rich in the mineral- copper. All types of mushrooms contain essential vitamins that can help in delaying or partly counteracting the hair’s graying process. Copper deficiency can directly result in the health of hair follicles. Snack on mushrooms to delay the greying process. One cup of shiitake mushroom contains more than 100% of the daily recommended amount of copper.
Greek yogurt consists of twice the amount of protein than regular yogurt. This low fat snack also consists of vitamins- C and D. Both these medicines are important for bone strength, especially after menopause. Eat an eight-ounce portion of greek yogurt daily. For an added anti-aging bonus, you can make a healthy and delicious snack by putting a handful of berries in greek yogurt.
Turmeric is really great for oral health. This kitchen spice is rich in properties that can peel off the right amount of enamel of its stains. You can brush with a turmeric-and-coconut oil blend three days in a row. It also protects cell damage by inhibiting free radical production.
Carrots are great for cancer-fighting properties as well as great for the skin. The reason being that carrots are rich in vitamin A that helps to restore the skin’s elasticity and regenerate the skin cells. This works by restoring and regenerating collagen.
In addition to the above list of food items, some other foods that are loaded with anti-aging benefits are-
- Sweet potatoes
- Pomegranate seeds
- Sesame seeds
In addition to following a strict diet regimen, there are several other points you need to stick to for younger, glowing skin- regularly exercising, sleeping at least seven hours, and a detailed skincare routine. Can you add more to the above list? Drop your suggestion in the comment section below!
- Maeve C Cosgrove et. al (2007)-DOI: 10.1093/ajcn/86.4.1225
- Marta K. Zamroziecwz et. al https://www.frontiersin.org/articles/10.3389/fnagi.2016.00297/full