KESEHATAN
Aging is a normal and natural process, but all of us wish to look younger and stay healthy eternally. Medicines keep us alive longer than ever before, but they have side effects. Instead of relying on medicines and beauty products, focus on your food choices. The foods you eat greatly impact how your body responds as you get older.
From healthy diets to workouts, an individual carry out every possible thing to stay and look fit and best at every age. Well, the secret to curb ageing can now be found in your fridge. There are a number of eatables, which have been listed in the category of super foods that are best for putting a stop to ageing. Have a look!
Top Anti-Aging Superfoods
1. Olive Oil
Hailed as an item of luxury in ancient Greece and Rome, olive oil helps maintain youthful glowing skin and hair. Olive oil is a key ingredient in many recipes, dressings, and dips, and has huge amount of anti-aging properties. This delicious oil contains monounsaturated fats, which promote a healthy hearts and reduce the risk of cancer. Recent studies have also shown that olive oil contains large amount of antioxidants, which help lower internal and external signs of aging.
2. Blueberries
Blueberries are one of the healthiest fruits you can eat to fight aging. With the highest concentration of antioxidants of all berries, they help combat both the physical and mental effects of aging. Blueberries contain anthocyaninsthat have been shown to help improve memory, and even slow the onset of Alzheimer’s disease. These fabulous berries are also a great food to help fight inflammation, which leads to a number of diseases and contributes greatly to skin aging. Try incorporating half a cup of blueberries into your diet a few times a week, by eating them as a snack, or adding them to cereal, muffins, oatmeal, or Greek yogurt.
3. Walnuts
Walnuts are considered an amazing anti-aging food. They are high in omega-3 fatty acids. In fact, one-fourth cup of walnuts provides approximately 91 percent of the daily recommended intake of omega-3 fatty acids. These essential fatty acids help regulate your cholesterol level and reduce the risk of heart disease. They also will help your brain function properly for years to come.
Plus, walnuts contain magnesium, iron, zinc, potassium, selenium, copper and fiber that are required to keep your body healthy and energetic as you age. Last but not least, they will help you keep your waistline trim as you get older.
Walnuts can be eaten as a snack or added to salads, yogurt and stir-fry recipes. Be sure not to have more than a handful of unsalted walnuts at a time to keep calories in check.
4. Salmon and Tuna
Rich in omega-3 fatty acids, salmon and tuna are great foods for staying youthful and healthy as you age.
Eicosapentaenoic acid, or EPA, is one of the omega-3 fatty acids contained in these fish and has been shown to help keep skin firm by preventing the breakdown of collagen and reducing inflammation. This anti-inflammatory characteristic also helps prevent the formation of skin cancer.
Omega-3 fatty acids are also key for heart health and the prevention of age-related heart disease. The American Heart Association recommends two serving of fish per week to keep your heart healthy. Because of their low concentrations of mercury, salmon and tuna are great options to reap the benefits of fish consumption. Eat them as a main or add them to a salad to get your twice weekly serving.
5. Leafy Greens
Like eggs, leafy greens such as spinach, kale, turnip greens, collard greens, and romaine lettuce, are all great sources of lutein and zeaxanthin. Studies have shown eating foods rich in these antioxidants can significantly reduce your risk of age-related macular degeneration, as well as non-Hodgkin's lymphoma. Greens are also packed with cancer-fighting antioxidants like beta carotene, vitamin C, and sulforaphane. Dark, leafy greens are also rich in vitamin K, a nutrient that plays a role in reducing bone loss and preventing fractures.
Spinach provides folate, which research shows can dramatically improve your short-term memory. Eating folate rich foods helps lower your risk for heart disease and cancer by slowing down wear and tear on your DNA. Spinach has a very high ORAC score, which is a measurement of a food's ability to destroy the free radicals that cause damage in your body. The higher the ORAC score, the better a food is for you.
In addition to these internal health benefits, leafy greens help maintain glowing, youthful looking skin and ward off shorter-term illnesses such as colds. You can be sure to get enough greens by adding them to salads, sandwiches, or soups.
6. Tomatoes
A tomato a day can reverse the effects of aging. Tomato’s anti-aging benefits are credited to lycopene, a powerful antioxidant that protects the skin from harmful free radicals. Lycopene acts as a natural sun block, preventing the UV damage that causes sun spots, dryness and wrinkles. Also, a tomato-rich diet boosts the production of collagen, the protein that keeps skin supple. Tomatoes also have the ability to cut cholesterol, prevent heart disease as well as ward off a range of cancers.
For optimum health and good looking skin, try to drink one glass of tomato juice daily. You can also have tomatoes in your salad or soup.
7. Broccoli
Broccoli is another vegetable that is awesome at fighting physical signs of aging. Rich in Vitamin C, Broccoli helps prevent wrinkles by synthesizing collagen to create smooth, more firm skin. Broccoli has also been linked to preventing age-related skin dryness. Sulforaphane in broccoli helps to rid your body of dangerous toxins by increasing the production of enzymes. Broccoli also contains lignans, which help prevent cancer and heart disease, as well as warding off cognitive degeneration.
8. Sweet Potatoes, Pumpkin and Carrots
Sweet potatoes, pumpkin, and carrots all contain beta-carotene, which gives them their orange coloring and provide a number of healthy aging benefits. Beta-carotene contributes to healthy skin and eyes. It also helps reduce the risk of a number of diseases, including cancer, heart disease, and osteoporosis.
Beta-carotene helps protect your skin from sun damage and signs of aging by preventing the breakdown of collagen in skin. These orange vegetables also contain high amounts of Vitamin A, Vitamin C, which help you maintain a healthy immune system. While these foods are usually associated with cold-weather meals, try incorporating them into your diet year-round to see their anti-aging benefits.
9. Eggs
First off, research has ended the debate, and has shown that there is no link between egg consumption and heart disease. Eggs are now revered as a superfood as a single egg contains 9 essential amino acids, and six grams of the highest quality protein you can put in your body. Proteins are nutrients that are essential to the building, maintenance and repair of your body tissues such as your skin, internal organs and muscles. They are also the major components of your immune system and hormones. Eggs also provide lutein and zeaxanthin for your eyes and vision health, choline for your brain, nervous- and cardiovascular systems, along with naturally occurring vitamin D.
10. Dark Chocolate
Antioxidant flavanols found in dark good quality cacao helps reduce inflammation of the skin caused by exposure to UV light. It may also increase circulation in the skin and improves its ability to retain moisture, which can reduce the appearance of wrinkles.
11. Watermelon
Watermelon is packed with antioxidants and can help you look and feel younger. One particular antioxidant that watermelon contains is citrulline, which helps rid the body of dangerous toxins, boost metabolism, and keeps the immune system healthy. The outside rind of the watermelon contains Vitamins A, B, and C, while the seeds contain Vitamin E and zinc. The inside of the watermelon, which is normally consumed, is extremely porous and filled with water that helps our bodies to stay hydrated. Try using a food processor to combine the seeds and rind into a watermelon juice or smoothie to reap more of the benefits of this super food.
12. Avocado
Avocados are chock-full of anti-aging components. They contain high levels of Vitamin E, which is what helps you achieve perfect glowing skin and healthy hair.
Avocados have alkalizing components, meaning that they help balance the pH levels of your body, creating internal balance which helps prevent dsease and make you look younger.
This food also contains monounsaturated fatty acids, which experts call “good fat.” Monounsaturated fatty acids are great for heart health and help you absorb other nutrients. This means that when combined with tomato salsa or another recipe containing anti-aging super foods, your body is better able to absorb all of the age-fighting nutrients.
13. Peach
Vitamin C in peaches is a powerful antioxidant that slows down the ageing process, thus reducing wrinkles, fine lines, dark circles and blemishes. Peach is often used as an ingredient in anti-ageing face masks. It tightens the skin’s pores and rejuvenates a tired skin.
Just one large peach a day can keep your skin glowing and flawless. You can also rub peaches directly on your skin to help get rid of dark circles and wrinkles.
14. Plums (Aloo Bukhara)
Plums are rich in vitamin C, along with other antioxidants, which help to maintain healthy, radiant and youthful skin. The consumption of plums helps in reducing dark spots and wrinkles due to the presence of anti-aging nutrients. Plum extracts are used in various skin care products such as face wash and packs.
15. Green Tea
Green tea is used in a host of beauty products due to its powerful antioxidant properties, which help protect the skin from harmful free radicals that cause wrinkling, brown spots and skin aging. These antioxidants can slow down premature aging and help keep your skin supple and looking young. This healthy beverage also helps protect against skin cancer.
Green tea has also been shown to help prevent heart disease and high cholesterol, prevent and reduce the risk of rheumatoid arthritis, and help you preserve bone density. If you wish to look younger than your age, one or two cups of green tea daily can help a lot. You can also try green tea supplements.
16. Lemons
These citrus fruits are a rich sources of antioxidants that prevent free radical damage responsible for pre-mature aging of your skin. Vitamin C helps to maintain your skin’s elasticity to prevent the formation of wrinkles and decrease blemishes.
17. Garlic
Garlic has many health benefits and has been used for ages to slow down the aging process. It has allicin that works as an antioxidant and anti-inflammatory agent. Allicin helps keep the body free from harmful free radicals.
Garlic is also useful for decreasing blood pressure and cholesterol, removing heavy metals from the body, preventing cancer and acting as an antifungal and antiviral agent. Plus, it contains vitamins A, B and C, selenium, iodine, potassium, iron, calcium, zinc and magnesium that are essential to keep your body in good health.
To enjoy the anti-aging as well as other health benefits of garlic, try to eat two raw garlic cloves daily. Also, use garlic in your cooking.
18. Cucumbers
Cucumbers are a great anti-aging food for those with joint and bone issues. Cucumbers contain high amounts of water and silica, which help to lubricate joints and increase the effectiveness of the connective tissues in your body.
The hydrating characteristic is also great to promote youthful looking skin and prevent wrinkles. As a low-calorie vegetable, cucumbers are easy to incorporate int your diet. Try adding them to a salad or wrap. They are also great as a snack when combined with hummus or a non-fat vegetable dip.
