by Aging is a natural process and something we shouldn’t be afraid of, despite what marketing companies keep telling us. But as we age, it’s understandable that we want to find healthy ways to look and feel our best every year so that we have the energy and confidence to enjoy our daily lives. Things like exercising, drinking plenty of water, and eating a nutritious, balanced diet are ways we can help ourselves look and feel younger as we age.
When it comes to diet, food can affect the way you feel inside and out. For example, research shows that nutrition may play an important role in heart and brain health, and your risk of age-related diseases as you age. Research also shows that not only does your diet have the power to repair skin damage, but it can also damage your skin as you age. So what are some of the specific foods that may affect the way you age?
Read on to learn about 10 foods you can add to your diet to help you look and feel your best as you age. And for more healthy eating tips, be sure to check out The 10 Best Eating Habits to Fight Inflammation, Say Dietitians.
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An important key to healthy aging is eating foods rich in antioxidants. This is because your body goes through a process called oxidation, which creates molecules called “free radicals” that can damage your cells and increase your risk of chronic disease. Antioxidants can directly help fight these damaging free radicals in your body.
When it comes to food rich in antioxidants, berries are towards the top. “Berries are rich in antioxidants, such as anthocyanins and vitamin C, which fight oxidative stress and inflammation in the body,” says Mary Sabat MS, RDN, LD.
Oxidative stress damage caused by free radicals can also affect your skin’s health, so Sabat says that eating antioxidant-rich foods like berries “help protect your skin from premature aging and its overall health.” improve.”
Lisa Young, PhD, RDN Adds “Blueberries specifically packed with the antioxidant anthocyaninwhich helps fight oxidative stress and inflammation, and these compounds may contribute to improved skin elasticity, reducing the appearance of wrinkles and promoting a youthful complexion.”
Another great benefit of eating berries as you age is that they support cognitive function and may reduce the risk of age-related cognitive decline,” says Sabat. For example, one study published in American Journal of Clinical Nutrition found that eating more strawberries and blueberries was associated with a slower rate of cognitive decline in participants over 70 years of age.
Fatty Fish
There is more than one reason to eat fatty fish as you age. First, fatty fish are rich in healthy fats such as omega-3 fatty acids. According to Sabat, “Omega-3s can help maintain heart and brain health, as well as reduce the risk of age-related diseases.”
In addition to helping your heart and brain feel better as you age, omega-3 rich foods such as fatty fish can also help you maintain younger-looking skin.
For example, “Salmon is rich in omega-3 fatty acids such as EPA and DHA, and these essential fats support skin health by maintaining cell membranes and reducing inflammation,” says Young. And Sabat adds “These healthy fats can also promote skin elasticity and hydration, giving you a youthful and glowing complexion.”
Nuts and Seeds
You’ve learned about antioxidants found in berries and healthy fats found in certain fish, but snacking on nuts and seeds can give you the best of both worlds by providing healthy fats. and antioxidants.
“The antioxidants found in nuts and seeds fight free radicals, preventing skin aging and reducing the risk of chronic diseases associated with aging,” says Sabat.
Specifically, Young notes “Almonds are a good source of vitamin E, an antioxidant that protects the skin from oxidative damage, and can help maintain skin elasticity and hydration, which can reduce signs of aging.” She said, “Including nuts such as almonds in your diet can lead to a healthy, youthful glow.”
Nuts – especially walnuts – contain omega-3 fatty acids, and seeds such as flaxseeds are some of the richest plant-based sources of omega-3 fatty acids. Eating these healthy fats can contribute to a slower rate of aging – both internally and externally.
Leafy greens
Leafy greens like spinach, kale, and Swiss chard are “nutritional powerhouses,” according to Sabat, “offering vitamins A, C, and K, and minerals like ironand calcium.”
For healthier aging, “These nutrients can promote skin health, aid collagen production, and protect against skin damage caused by UV radiation,” says Sabat.
Beyond just skin health, vitamin K is also associated with reducing the risk of age-related diseases, and vitamin C has been found to help slow age-related cognitive decline.
Avocado
We mentioned earlier that vitamin E – a powerful antioxidant – is linked to better skin health and can be found in nuts like almonds, but this vitamin can also be found in your bowl of guacamole.
Avocados are rich in vitamin E, and because of this they can help “protect the skin from UV damage and maintain its youthful appearance,” says Sabat.
Not only are they rich in vitamin E, but avocados are rich in healthy fats, which can “hydrate and nourish the skin,” says Sabat.
In addition, says Sabat, avocados can help support a healthy heart as you age “by reducing bad cholesterol levels.”
Sweet Potatoes
Fruits and vegetables contain plant compounds that give them their bright colouring. For example, sweet potatoes contain a compound called beta-carotene, which is responsible for their vibrant orange color. Aside from giving this vegetable its color, this compound—among other plant compounds—can also provide tons of health benefits.
According to Sabat, “Beta-carotene is a precursor to vitamin A and has been linked to promoting skin health and reducing the appearance of wrinkles. In addition, research has also found that beta-carotene can help to prevent different variations).chronic diseases.
Although found in smaller amounts, sweet potatoes also contain vitamins C and E, which we now know can help fight free radicals and support health.
Tomatoes
Speaking of those amazingly powerful plant compounds, tomatoes are rich in a certain compound called lycopene, which gives them their beautiful red color. Lycopene has antioxidant properties and is “known to protect the skin from sun damage and reduce signs of aging,” Sabat says, meaning tomatoes may play a role in helping you look and feel younger. as you get older.
Lycopene benefits extend beyond just skin health, however. A report published in International Journal of Molecular Sciences says that a diet rich in lycopene can help reduce the risk of cardiovascular disease and improve the health of your blood vessels, and because of this, Mary says “Tomatoes can support heart health, contributing to a youthful and vibrant life .”
Dark Chocolate
Probably the most exciting food on our list, dark chocolate is rich in naturally occurring compounds called flavonoids, which can help with aging in numerous ways.
“Flavonoids can improve blood flow and protect the skin from UV damage,” says Sabat, and research also shows that dietary flavonoids may help with blood pressure, artery health, and vascular-related issues such as cardiovascular disease and vascular dementia.
As you can see, dark chocolate can help promote healthy aging and youth “inside and out,” says Sabat. Make sure you eat in moderation, as many varieties come with lots of added sugar, which can lead to more inflammation and increase your risk of certain diseases if eaten in large quantities. regular.
Yogurt
Research consistently shows that a healthy gut contributes to healthy aging and healthier skin. Fortunately, there are plenty of delicious foods to add to your diet that will help you have a more diverse and thriving gut microbiome.
One of these foods is yogurt, which Sabat says “is a probiotic-rich food that supports gut health and aids in nutrient absorption.”
Not only that, but yogurt “provides essential protein for maintaining muscle and skin health, and also contributes to strong bones through its calcium and vitamin D content,” says Sabat. However, make sure you are buying yogurt fortified with vitamin D to get that specific vitamin.
Green tea
Although it’s a drink and not a food, we had to include green tea on our list because of its powerful anti-aging abilities.
“Green tea contains polyphenols – especially epigallocatechin gallate (EGCG) – with powerful antioxidant and anti-inflammatory properties,” says Sabat. “These compounds help improve skin elasticity and protect against the harmful effects of UV radiation, reducing the signs of skin aging.”
Not only can green tea help you look younger, but research shows that its main polyphenol – EGCG – is linked to slowing aging and even extending your lifespan.
To look and feel younger this year, try adding a cup of green tea to your daily routine. Remember that it still contains caffeine, so those with caffeine sensitivity should stick to a morning cup.
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