Sunscreen is vital in protecting against premature aging caused by harmful UV rays in the sunlight…You need to eat a lot of antioxidants to stay young and healthy…Certain exercises can help slow down aging…You may have heard most of these pieces of advice. Be it health magazines or skin and wellness websites, everyone is dishing out advice on staying young, which is okay. We all want to be healthy and beautiful for as long as possible. But did you know there are anti-aging superfoods backed by science?
You heard right! We’ll discuss these foods in today's post, so stay tuned until the end.
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#1 EAT BERRIES TO PROMOTE HEALTHY AGING
Let’s start first with a delicious way to keep looking young and beautiful. Here’s another reason to celebrate if you love berries: This delicious fruit is not only packed with fiber and vitamin C but also offers a generous amount of antioxidants. These nutrients provide numerous health benefits, particularly for those over 50, and give berries exceptional anti-inflammatory properties.
Adequate fiber intake is crucial, especially for older adults. Experts suggest men over 51 should have 30 grams of fiber daily. Women over the age of 50 years should get at least 21 grams of fiber in a day. Additionally, including berries in your diet can benefit brain health, especially as you age. The antioxidants found in berries have been shown to enhance short-term memory and improve motor skills.
There’s even research to support these facts: A study was conducted among people above the age of 50 years. Their diets were studied for two decades. The results showed that those who did not include flavonoid-rich foods such as berries had as much as four times the chance of developing Alzheimer’s and dementia. Berries are also good for your heart health. This has been proved through a study conducted to see the effects of cranberries on health. The results showed eating around 100 milligrams of cranberries daily helped prevent heart-related diseases. One of the best things about berries is how effortlessly they can be incorporated into your daily diet.
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Whether enjoyed on their own as a snack or added as a delightful topping to your favorite smoothie, berries are incredibly versatile - Have you tried mixed berry pancakes? They are DELICIOUS!
#2 TIME TO GO NUTS OVER NUTS
Arugula Pesto Roasted Almonds… Carrot and celery sticks with spicy curry almond sauce… Honey and dark chocolate peanut butter cups…Did I just make your mouth water? Before you set out your search for these delicious recipes, guess what common traits they share? I’ll tell you. They all contain nuts- superfoods that can help keep you young and healthy. You definitely want to include nuts in your diet because they're packed with fiber and protein, which are super good for you. The great thing is, even if you munch on just a small handful, they'll make you feel surprisingly full. So, if you want to get the most out of nuts, grab a handful and enjoy them as a satisfying evening snack.
Nuts such as almonds and cashews also come packed with healthy fats. Walnuts, for example, have omega-3 fatty acids that your body can use and convert. Ensuring your body gets omega-3 fatty acids regularly, you can help protect your brain from aging-related issues.
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A study was conducted to see the difference between eating different foods. It was found that eating a hotdog can reduce your healthy life by 36 minutes. Nuts, however, increase your healthy life by 26 minutes. Another study showed that eating nuts regularly helped reduce the chance of cognitive problems in older adults. Vitamin E in nuts is especially effective against free radicals in your body that may damage your brain cells. A study among older women showed those who ate nuts regularly had a better memory than those who did not.
#3 AVOCADO
Guacamole… baked avocado boats… avocado sandwiches… There are so many ways to enjoy this wonderful fruit. But did you know it also offers some amazing health benefits? It is especially beneficial for people looking to slow down the signs of aging. Undoubtedly, avocado has become a popular food. Young fitness and health enthusiasts are making a conscious choice to include avocados in their diet. But it is also very beneficial to older adults.
A study was conducted over a span of 30 years involving 110,000 participants. Some participants had at least two servings of avocado weekly, while others didn’t. The results showed those who had avocados frequently were less likely to suffer heart-related diseases.
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Avocados can also help reduce your body's bad cholesterol, or LDL, levels. One study was conducted to study the effects of avocados on cholesterol. The results showed those who had avocados regularly had lower LDL levels, reducing the risk of cardiovascular issues.
Another advantage of avocados is their potassium levels. Potassium is essential to keep your heart healthy. Eating one avocado can give you 975 milligrams of this nutrient, which is as much as 28% of the potassium your body needs daily. And get this! About 5 milligrams of potassium daily can help reduce your blood pressure levels significantly. This can help reduce the risk of experiencing a stroke by 15%.
#4 FATTY FISH
Now you have all the more reasons to enjoy seafood, particularly fatty fish. Including them in your diet can give you both beauty and brain! Fatty fish are one of the foods that are consistently suggested when it comes to improving brain function. These include varieties such as salmon, sardines, and trout. That’s because fatty fish are a great source of omega-3 fatty acids. Most of your brain, up to 60%, is made of fat. Half of this fat is made of omega-3 fatty acids, which help your brain create nerve cells. Omega-3 fatty acids are also crucial in your learning ability. They also play an essential role in keeping your memory sharp. Omega-3 fatty acids also help prevent mental health issues with old age. Eating fatty fish regularly can protect you from Alzheimer’s disease. If you don’t get enough omega-3 fatty acids to your brain, you can develop depression and learning disabilities.
Research has also shown that those who eat fish regularly tend to have more gray matter, a type of tissue found in the central nervous system, which includes the brain and spinal cord. This is crucial as gray matter contains most nerve cells that deal with emotion and decision-making and is essential for various cognitive functions and coordination of bodily movements. Eating fish regularly helps keep these in top condition.
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While fatty fish offers numerous health benefits, exercising caution when sourcing them is crucial. Fatty fish can potentially harbor contaminants such as mercury and pesticide residues. Hence, obtaining these fish from reputable suppliers that provide fresh, uncontaminated oily fish is essential.
#5 LEAFY GREENS
Eating leafy greens help your body get the calcium it needs to keep your bones strong. As you grow older, your bones tend to soften. But eating leafy greens is a great way to ensure your bones remain strong and don’t get damaged easily. Eating leafy green vegetables, like lettuce, spinach, kale, and beetroot, is crucial for overall health. Recent research shows that a nitrate-rich diet from these vegetables improves muscle function, particularly in the lower limbs. Strong muscles are vital for preventing falls, fractures and maintaining general well-being. Additionally, they have been linked to cardiovascular health benefits, including maintaining healthy blood vessels. Leafy greens are packed with essential vitamins, minerals, and fiber, providing nutrients for immune support, cell growth, and repair.
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The nitrates in leafy greens help lower your blood pressure and any stiffness in your arteries. Nitrates also improve the functionality of the cells that line up all across your blood vessels. With that being said, studies have shown those who ate leafy greens regularly had as much as a 26% lower chance of developing heart disease. And after another study on close to 30,000 women, it was proven possible that eating leafy greens could actually lower the risk of coronary heart disease. Leafy greens are also good for your brain health. Specific carotenoids found in leafy greens, like lutein and zeaxanthin, could actually lower the risk of developing dementia. Researchers discovered that having higher levels of these carotenoids in the blood was associated with a reduced risk of dementia, even when they took into account things like lifestyle and socioeconomic factors.
#6 DARK CHOCOLATE
Dark chocolate may not sound like something you would add to a healthy diet. But its flavonoid content may prove otherwise. As a matter of fact, these antioxidants are key in boosting your heart’s health. It has been repeatedly shown that eating dark chocolate can help reduce the chances of heart disease. Research has shown that eating dark chocolate around six times a week can reduce the risk of diabetes, stroke, and heart disease.
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Eating chocolate is also linked to better cognitive function, especially memory and reasoning abilities. Researchers analyzed data from nearly 1,000 participants and found that those who ate chocolate more often performed better on cognitive tests. These benefits are shown in dark chocolate with a minimum cocoa content of 70%. Therefore, if you consume milk chocolates or those with less than 70% cocoa, you won't experience the same advantages. Dark chocolate is also a great mood booster. In one study, it was seen that people who ate dark chocolate saw more positive feelings compared with those that had crackers. While it's true that dark chocolate offers incredible health benefits, it's important to consume it in moderation. Despite its advantages, dark chocolate is also packed with high sugar content and calories. Consuming excessive amounts of dark chocolate may lead to various health problems. Just like embracing aging, there's nothing wrong with wanting to look young, as long as it doesn't become an obsession. And the best part? There are ways to slow down the effects of time on your skin.
Are you going to try any of these anti-aging foods? Let us know in the comments below!
The information I provided in this blog is for educational purposes only and does not substitute for professional medical advice. You should never use content in my writing as a substitute for direct medical advice from your doctor or another qualified clinician. Please consult a medical professional or healthcare provider if indicated for medical advice, diagnoses, or treatment. I am not liable for risks or issues associated with using or acting upon the information in this blog. Thank you.