Every one of us desire to look and feel young. We add several creams and lotions to our shopping cart as an attempt to retain great skin. We book regular parlour appointments to keep enhancing our beauty. But, are we doing the right things with our diet? Are you looking keenly into what you are feeding your body? Are you following a well-planned diet? It is imperative to add major foods that delay aging to stay young.
Below is the list of staples/foods that drastically help look young and make you feel youthful. Check out for the 30 best anti-aging foods to include in your diet, irrespective of your gender.
Top 33 Anti Aging Foods To Include In Your Diet
The Brazil nuts have hailed from South American countries and are commonly known as peanuts or walnuts. The brazil nuts are rich in selenium, which is an antioxidant that helps with DNA synthesis and protects the body from the oxidative damage. Thus, consuming these nuts does not allow inadequate selenium levels in the body, thus helping avoid age-related declines in the brain function.
Vitamin D is highly essential for the human body to absorb calcium that can avoid osteoporosis, hunched spine, and broken bones. Thus, Vitamin D greatly helps fight the problems associated with aging and help feel better. Include mushrooms in your diet in some form as they are highly rich in Vitamin D.
Dark chocolate is loaded with flavanols, not milk chocolate, useful in increasing the blood flow of the skin. The UV radiation is absorbed by the flavanols and helps avoid skin damage due to the exposure to the sun. However, ensure to consumed it in limited quantity as it is rich in calories and increases body weight. All you can have is a square of it as an evening treat.
Manganese is in high amounts in pineapple. This element is essential in activating prolidase, an enzyme that aids in skin health. Prolidase provides amino acid proline for the formation of collagen that helps with skin elasticity and skin strength. However, the production of collagen keep decreasing with the age. Including the tropical fruit like pineapple helps keep fine lines and wrinkles at a bay.
Sesame seeds are rich in minerals like magnesium, iron, fiber, phosphorus and calcium. Including these in the diet can help avoid aging symptoms, as they offer overall mineral-rich diet that helps bone health. You can also use tahini made from sesame seeds as a base into pasta salads or sprinkle a handful for a good textural element.
Add it to your salads, pasta or other dishes, wraps, etc. However, avoid consuming olives without pits as it reduces the intake of phytonutrients to a large extent.
Pomegranatesare known to burst sweetness to salads. These seeds are full of compounds that fight damage from free radicals and increases the collagen-reserving capacity of the body.
Pomegranate seeds are highly beneficial for older adults with age-related memory disorders. A study revealed that a daily dose of pomegranate juice enhances the verbal memory performance as well as the functional brain activity in the study participants.
8Fortified Plant Milk:
Milkshakes are just yummy they can even help you look younger. Yes, almond milk-banana shakes are simply the best. Optimal bone-supportive nutrients are offered by the fortified plant milk.
Serve some rice, soy, almond, or hemp milk fortified with vitamin D and calcium to offer bone-building nutrients to the diet. Unlike dairy milk, the fortified plant milk is free of saturated fat and hormones. Check for the ones that are rich in all the nutrients but avoid sweetened varieties to cut down on the sugar.
9Blueberries and Straw Berries:
The antioxidant quantity is highly rich in Blueberries and thus, they help protect against skin-damaging free radicals in the body. The Vitamin C content help skin damage from the exposure to sunlight and pollution.
Are looking to keep your cells younger? Yogurt is your best option. The calcium content in the yogurt can help bone health. Gulp some yogurt before bed to acquire its amazing benefits during the sleep. Add fresh fruits or honey to get the sweetness to yogurt.
The spice also works as great anti-aging ingredients in your dishes liked grilled foods, spicy stews, etc. Vitamin C-rich bell pepper plays a prominent role in immune functioning, healing and protein metabolism as well. The antioxidant can help prevent cardiovascular diseases and cancers, besides the age-related macular degeneration.
Inflammation can be greatly reduced by the Omega-3 fatty acids that are abundant in tuna. Inflammation has to be kept in control to enjoy a healthy body. Habits like unhealthy eating, lack of sleep, stress and exposure to chemicals all lead to low-grade inflammation that can result in early aging symptoms.
Hence, it is important to include healthy foods in our diet to clean up or body and feel young. Include fish in your daily diet and get the desired results.
Turmeric is a common healthy kitchen ingredient that acts as an anti-aging agent. It fights cell damage and aging by maintaining the organs in vigrand and healthy condition. As per several studies, turmeric also helps fight several chronic diseases.
Curcumin, the pigment present in the turmeric, help prevent telomere shortening that leads to degenerative diseases and aging. When the telomere shortening is stopped, the chances for cancer, heart disease, immune dysfunction, degenerative diseases and Alzheimer’s diseases reduces.
It is a potential food with huge anti-aging benefits. Manuka honey has been a part of the natural medicine for years and acts as a remedy for skin-rejuvenation. It helps stimulate the production of cytokines and boosts immunity and protects from infections.
15Watermelon and Oranges:
The lycopene present in the watermelon helps protect skin from the ultraviolet rays as it can act as a natural sunblock. Regular consumption of watermelon can help you avoid skin damage like sunspots, weathery look, etc. It works by keeping your skin hydrated and plumpy. Oranges are also a great source of vitamin C that helps boost immunity and build collagen.
Green tea helps heavily in keeping your body refreshing, energetic and young as it is jam-packed with powerful antioxidants called flavonoids. The ingredients in the green tea help protect body against stress as well as the skin damage.
Particularly, the flavonoids present in the green tea block DNA damage linked to toxic chemicals like that of tobacco that harms the body. An amino acid theanine that is present in the green tea decreases stress, helps you keep calm and focussed. Start your day with a green tea and avoid stressful lifestyle to avoid faster aging.
Tomato paste is full of lycopene, an antioxidant that protects the skin from damage. Eating raw also provides the nutrients, but cooked tomatoes can make it easy to absorb. Lycopene also protects effects of harmful toxins. So include cooked tomatoes to your diet on regular basis.
18Carrots and Sweet Potatoes:
Both sweet potatoes as well as carrots are highly rich in vitamin A and help regenerate damaged collagen. The vitamin is highly essential for skin cell-regeneration as well as to retain the skin elasticity. These two root vegetables are good at fighting cancer. The beta carotene in them supports eye-health and protects against oxidative damage, which are most common during the aging process.
Oatmeal can serve as a delicious and easy breakfast. It is also rich in carbohydrates which enhances the levels of hormone serotonin. Include this healthiest breakfast to your menu to enjoy anti-aging benefits too.
Get a complete skin nourishment by adding avocado to the diet as it is rich in Vitamin E and B. Vitamin E promotes skin health and slows down aging process. Additionally, the glutathione in avocado helps avoid skin de-generation.
Several studies have revealed that the consumption of an egg a day do not cause any harmful repercussions in healthy men and women. In fact, the Vitamins like B, B1, B2, B3, B5, B6, B12, biotin, choline, and folic acid are helpful in many ways, including delaying the aging process.
Choline content in the eggs would help with memory retention and protect against visible Peppeion loss. The proteins is eggs are essential in building, maintaining and repairing the body tissues of skin, internal organs and muscles. They are also rich in naturally occurring vitamin D.
Allicin is the component of garlic that cats as an antioxidant. Sulfenic acid is produced while allicin gets digested in your body. The sulfenic acid reacts faster than any other compound with dangerous free radicals. Its antiviral and anti-bacterial properties also help fight against infections and helps stay stronger.
Garlic can also help enhance blood flow as it relaxes and enlarges the blood vessels, thus preventing conditions like high blood pressure, plaque formation in arteries, and the prevention of cholesterol from becoming oxidized. Garlic also help with weight control. However, to get the maximum benefits, ensure to eat it freshly chopped or pressed.
Mixed nuts work as miracle anti-aging pills. They include almonds, walnuts, pistachios or peanuts etc. All of these prevent the development of chronic diseases and promote longevity. The delay anti-aging process as nuts are rich in monounsaturated and polyunsaturated fatty acids, minerals, fiber, and vitamins. They help reduce the effects of inflammation on the body. According to a study published in The New England Journal of Medicine, people who ate nuts 7 times or more every week had 20% lower risk of dying.
Organic cow’s milk i.e. the milk of the grass-fed organic cow is good for the anti-aging diet due to all the good elements present in it like omega-3 essential fatty acids. The conjugated linoleic acid (CLA) is ideal for an anti-aging diet as it supports the immune and inflammatory systems, reduces heart attacks, regulates blood sugar, maintain lean body mass and improve bone mass. So, if you have no egg allergies consume it regularly in moderate amount.
Dried figs are good source of vitamins, antioxidants and minerals that act as good energy source. The anti-oxidant vitamins such as vitamin A, E, and K help fight harmful oxygen derived free radicals from the body. The phyto-chemical compounds in figs protect us from diabetes, degenerative diseases, cancers and infections.
Both fresh and dried figs are rich in Vitamin B-complex group that function as co-factors for metabolism of carbohydrates, fats, and proteins. The calcium, potassium, copper, iron, manganese, selenium and zinc all help control heart rate and blood pressure.
Bone broth is packed with anti-aging nutrients like collagen, glycine, glycosaminoglycans, and minerals. Collagen help build strong skin, protecting against aging and wrinkling. Glycine helps flush out toxins from your body and help re-energize and de-age your cells.
Calcium, phosphorus, and magnesium minerals of bone broth acts as a source of anti-aging minerals. Glycosaminoglycans like glucosamine, hyaluronic acid and chondroitin help keep your joints young and flexible. Iodine is high in fish bone broth that protects against a sluggish thyroid that is most common as you age.
This is yet another Anti-Ageing miracle widely used in kitchens for its characteristic aroma. Derived from the dried stamens of Crocus sativa flowers, Saffron is a well-known herb that has been curing the digestive tract ailments and other health ailments for years. It is also a potent anti-aging organic remedy that fight the effects of ageing. It also serves as an antioxidant on the body’s immune system and can prevent the damage caused by free radicals and reduces stress.
Soy Foods work by activating a protein associated with the regulation of longevity and aging. Simply eat whole soy foods, such as soy nuts (dried soy beans),edamame and tofu to improve long life expectancy besides healthy aging. Prefer organic soy foods like soy milk or silken tofu and maintain at a few servings per day.
Broccoli possess anti-aging qualities, high levels of fiber and folate, that help stay younger. The vegetable also reduces some cancers, such as colon cancer. It can work as an anti-ageing pill that helps older people enjoy their twilight years with good health and younger people to delay their aging process. The improve skeletal muscle, liver and eye function, immune function, insulin sensitivity, appropriate body weight and physical activity levels, as per the science website Science Daily.
Like all other green vegetables, spinach also helps avoid osteoporosis as it is rich in calcium as well as vitamin K. Vitamin K too can improve bone density and lower the hip fracture risk. Spinach can safeguard your skeleton, maintain eye health. Spinach salad with strawberries should be your preference to promote clee conversation and prevent aging as they are a good combination of plant chemicals, polyphenols.
James Joseph, PhD, director of the Neuroscience Lab at the USDA Human Nutrition Research Center on Aging, says, “When we start to get older, our brain cells become like an old married couple — they don’t talk to each other very much anymore. Polyphenols get the conversation flowing again by promoting signals between cells, encouraging them to communicate and enhancing memory.”
It is a known fact that water is most important to maintain radiant, young and youthful skin as it is made of 30% water. Drink plenty of water everyday to stay young, generate glowing complexion, retain adequate skin hydration. It is the best way to prevent wrinkles or other signs of aging. Avoid skin dryness by drinking enough water. Drink gallons water to achieve your red-carpet glow and plump up their skin.
Maca is also one of the anti-aging super food. It is starch in powder or gelatinized version. It has got skin regeneration power as it is rich in Vitamin C, iron, calcium, and essential amino acids. It is believed to improve energy levels and star youthful. More anti-aging benefits of maca include: improving hormonal balance, improving libido, boosting fertility in both men and women, offering energy to the body, resistance to diseases and fighting fatigue and depression
Salmon fish is a good source e of protein and corresponds to anti-aging nutrition. However, it is important to consume fish that is with the lowest mercury content. Fish like salmon is rich in lean protein and omega-3 fats, which help build muscle and support heart and nervous system health. Add it to your diet to maintain shiny and healthy skin and hair.
Aging is the most natural thing that can happen to us. But it need not happen sooner than it is required, in fact it can even be delayed further with better lifestyle and habits. Apart from following a good diet that include these super foods for anti-aging, follow simple things in life to lead a more blissful and youthful life.
Lifestyle Changes To Delay Aging Process:
- Optimize your insulin levels as it is the major accelerant of aging.
- Reduce or totally eliminate sugars and grains from your diet to maintain healthy insulin levels.
- Get closer to the nature not just adding natural anti-aging miracle foods, but by totally avoiding processed food of junk foods.
- Select a comprehensive exercise program as your lifestyle choice.
- Quit smoking, drinking and any other toxins that can harm your body ar allow it to age sooner.
- Keep your mind calmer and soul happy by practicing meditation or any other hobby that can get you closer to your soul and help you remain at peace.
Following these simple measures can dramatically improve your health and longevity.
In a nutshell, our food-habits talk loud and play a prominent role in our over-health from inside. Particularly, if you want to delay aging or present the early-aging symptoms, it is essential to include the foods that helps with anti-aging. Eat right to remain healthy and youthful!