13 Best Foods to Prevent Aging
1. Whole Grains
Whole grains contain wholesome vitamins, minerals, and fiber that white and processed foods generally lack. And while it is well-known the significance of fiber on digestive and heart health, a recent study published in Archives of Internal Medicine suggests a high-fiber diet could lead to a longer life, as well as reducing the risk of heart disease, cancer, and infectious and respiratory illnesses. Wheat, oatmeal, barley, corn, millet, quinoa, rice, and rye are valuable sources of whole grains.
Beans are loaded with fiber and protein, making them a valuable plant-based alternative for individuals following a vegetarian or vegan lifestyle. They also contain polyphenols, or powerful antioxidants in a wide variety of plant-based foods. Along with the reduction of cardiovascular disease, certain cancers, and brain deterioration and weakening, evidence suggests polyphenols may improve cell survival and prevent tumor growth. Like vitamin C, polyphenols may defend against ultraviolet (UV) radiation, a major risk factor for most skin cancers.
3. Fatty Fish
Fatty fish, including tuna, herring, and salmon, not only supply beneficial protein, but omega-3 fatty acids. Omega-3s are a recognized “good fat” and mostly admired for their role in the reduction of cardiovascular disease thanks to their anti-inflammatory properties. But aside from protecting the heart, omega-3 fatty acids have been linked to healthy skin, as they assist cell membranes to act as a barrier against harmful substances, an entrance for nutrients, and a reservoir to hydrating water.
4. Grass-fed Beef
The benefits of grass-fed beef continue rise in the health world, as they have shown to have a more intricate nutrient profile compared to cows grazing on corn and other grains. Grassfed beef offers more omega-3 fatty acids, while beef beef in general is a rich protein source, a building block for skin and cartilage. Beef also supplies zinc, a mineral playing a role in wound healing, and lysine and proline, two amino acids found in protein and promotes collagen synthesis as well.
Like fatty fish, nuts are another fantastic source of good fat. They commonly source vitamin E, showing to provide anti-inflammatory properties they may manage skin conditions such as acne, psoriasis, and eczema. While walnuts contain the most omega-3s, all nuts, including almonds, hazelnuts, peanuts, and pistachios, are good for skin and overall health when consumed in moderation.
Berries of all sorts contain antioxidants, powerful substances the protect and defend the body against damage and even protect from accelerating aging. Antioxidants have also shown to protect against age-related diseases, including Alzheimer’s and Parkinson’s disease.
Oranges are well-known for their potent vitamin C content, as consuming one of the fruits can supply total daily needs! The vitamin is one of the most effective nutrients in promoting skin health and strengthening hair, as it assists in collagen formation. Collagen is a protein widely found in skin, hair, and nails and offers integrity and structure.
Though vitamin A-containing carrots are mostly known for their role in offering good vision, the vitamin is also key for skin health. Vitamin A can also be known as retinol and retinoid, commonly seen on the outside of skin products and showing to improve fine wrinkles, roughness, and hyperpigmentation (the darkening of skin or nails) over long-term use. Although retinol and retinoids are noted as a topical skin treatment, the consumption of vitamin A sources have been linked to improved wound healing.
Tomatoes contain lycopene, a carotenoid found in pink and red plants. Though lycopene should not replace a well-formulated sun screen, it may protect the skin against UV damage that shines from the sun. Additionally, tomatoes are a significant source of vitamin A, making it a worthy food to prevent aging.
It is not too surprising watermelon is comprised of 91 percent of water! This luscious fruit is a valuable hydration source during hot summer days and also supplies vitamin C, ultimately serving to clear and strengthen skin and touted as an anti-wrinkle food to eat.
Not only does drinking that morning coffee awaken the senses to kickoff the day, but shows promising results in the fight against premature aging. In fact, new research published in Annals of Internal Medicine claims drinking coffee is linked to a lower risk of death, particularly from heart or gut disease. Though linking coffee and longevity still deserves further examination, that cup of joe continues to show promise in combatting against chronic disease and increase cognition. But most importantly, limit or avoid adding heaping amounts of sugar and cream into the coffee, as doing so can deter the potential benefits and even pose health risks.
12. Green Tea
Green tea may slow down the process of aging related to the polyphenol content. Additionally, green tea has shown to protect against a number of chronic diseases that may result to premature death, including heart disease and cancer. Green tea may also decrease the risk of Alzheimer’s disease, an age-related condition in which brain function becomes impaired and compromises the ability to think rationally and clearly. Research has shown green tea may enhance the brain’s cognitive function, while its catechin content may protect the brain against toxic compounds.
Although the verdict is still out on whether or not guzzling water directly slows the process of aging, dermatologists do agree staying hydrated lessens the appearance of sunken eyes and improves some elasticity of the skin. But aside from the anti-aging benefits it may offer, the body requires and utilizes water to flush out body waste, regulate body temperature, facilitate efficient digestion, manufacture critical hormones, lubricate joints, deliver oxygen, and allow cells to grow and survive!
Ultimately, the more colorful in nature, the better! A diet to prevent aging mostly consists of whole, unprocessed foods while lessening or avoiding these eight foods and drinks that speed up aging. If desiring assistance for implementing a well-balanced diet, bistroMD delivers nourishing and colorful meals straight to your doorstep!