The top anti-aging foods
Getting older is a part of human life but having a daily healthy diet full of anti-aging foods determines how your body ages. As the saying, ” you’re what you consume!”
However, many people around the world don’t accept this fate but it’s an unavoidable reality. We all want to always look youthful, maintain our sharpness, mobility, and strength. Despite this, some of us or most people don’t emphasize much on what they eat or their daily diets.
Body exercise, enough sleep, and drinking a lot of water determine our body shapes but most importantly our daily diets affect how quickly our body ages. Having daily diets full of anti-aging foods can help prevent signs of aging than the use of hyaluronic acid lotions, and skincare products.
Additionally, avoiding highly processed foods and consuming fiber foods, and antioxidants can enhance healthy aging, reduce inflammation, fight off harmful free radicals, and maintain cognitive abilities.
The list of top healthy anti-aging foods
To the ladies who crave smooth and more elastic skin; you need to make lemon water your daily morning beverage.
Lemons (most citrus fruits with antioxidant properties) are a source of vitamin C. Vitamin C is essential in maintaining skin health and skin elasticity.
Vitamin C also assists with collagen production good for body joints. Collagen synthesis declines as the body ages and therefore incorporating foods with collagen supplements can help maintain the process.
Avocados are rich in fats but more importantly, they contain monounsaturated fats. Monounsaturated fats are the known healthy fats. Diets rich in monounsaturated fats lower skin aging and keeps it more moisturized.
Avocados also contain lycopene, beta-carotene, lutein, and zeaxanthin compounds which are antioxidants. They help to prevent signs of aging in the skin.
They also help in decreasing macular degeneration and maintaining good eye health and vision which tends to decrease with age.
Colour foods-red or orange colors
Foods with orange color or red like carrots, tomatoes, mango, watermelon red bell, and peppers are a source of vitamin E.
Vitamin E helps prevent skin damage and maintains skin smoothness. Also helps in skin sagging to improve the epidermis and dermis layers of the skin.
The color foods also contain flavanols and beta-carotene, which helps to maintain skin thickness and smoothness with fewer wrinkles. In addition,
they contain vitamin c which helps with the production of collagen and longevity.
Dark chocolate is antioxidant with high flavanol content compared to milk chocolate. Dark chocolate helps to improve blood circulation, skin function, moisture in the skin, and skin hydration.
It also has high levels of catechins. Notably, also avoid low-flavanol cocoa.
Spices and herbs
Spices and herbs are a great addition to meals they help minimize how much salt is added. Spices are anti-inflammatory and contain antioxidant compounds. Some of the spices you should consider adding to meals include; turmeric, ginger, oregano, garlic, black pepper cinnamon among others.
Turmeric has gained popularity as it contains curcumin chemicals. The chemical is considered anti-cancer and helps to prevent free radical damage and slow the aging process.
Oregano is also anti-inflammatory and has antioxidant phytochemicals.
Cinnamon is also healthful as it helps maintain blood sugar levels.
Beans and legumes
Beans are fiber foods and rich in protein. Diets rich in fiber helps in the digestion process. It also helps to cleanse the colon.
Some of the variety of beans include:
- Black beans
- Kidney beans
- Pinto beans
- Chickpeas (garbanzo beans)
- Lima beans
- Red beans
- Navy beans
Beans help to create a healthy gut microbiome. Legumes are very nutrient-dense and help in anti-aging. They contain folate, zinc, calcium, copper, magnesium, and iron.
They also contain antioxidant polyphenols, which minimize the damage caused by UV rays, sun damage, and environmental toxins by keeping the skin plump and youthful. Also, minimize the risk of skin cancer.
Vegetables such spinach, and kale contain fiber, antioxidant compounds, in addition to calories and can help promote a healthy gut.
Leafy greens contain retinol, carotenoids, vitamin A, and K, which helps fight off radicals and reduce inflammation in the body
This will help minimize wrinkles, the appearance of fine lines, premature aging, vision reduce the risk of chronic diseases.
Vitamin K in green vegetables helps with blood clotting while lutein, folate, and beta-carotene help prevent cognitive decline associated with aging.
Nuts are antioxidants but walnuts have more capabilities because of their richness in carotenoids, melatonin, and polyphenols which helps get rid of bodily toxins.
Walnuts also contain omega-3 fatty acids which improve memory and brain function.
To maintain bone strength, you should consider sufficient amounts of calcium, vitamin D and A, and zinc which are contained in dairy products.
With old age, bones become fragile and are more likely to fracture or break (osteoporosis disease).
Rich dairy diets will help with healthy bones and maintaining muscle mass and strength.
Vitamin D in dairy products helps maintain healthy skin cells by preventing the fine lines associated with aging and UV damage and maintaining the skin’s elasticity.
Grains are some of the anti-aging foods available the world over but most people are afraid due to their carbohydrate nature.
Whole grains are fortified with nutrients that other foods don’t have. They are high-flavanol and are among the best anti-aging foods.