What kind of anti-aging foods do you eat?Â
As we age, the foods we eat can affect our fitness, appearance, disease risk, and most of all, the quality of our lives. There are some nutrients that can slow the signs of aging and make your skin look better, fresher, and younger.
Of course, you won’t look like you are in your twenties again, but for sure, if you eat the right amount of food, you’ll age well. Try to eat as well-balanced a diet as possible, including lean protein, healthy fats, and, most importantly, antioxidant-rich foods.
1. Walnuts
Nuts are tasty and versatile, so you can combine them or eat them raw. Plus, they are amazing for your health! According to a recent study, people who eat more than two anti-aging foods a week are likely to enjoy two to three more years of life compared to others.
Walnuts reduce the risk of heart disease and cancer. I am always in for some walnuts, especially after a sweaty workout!
2. Sardines
Everybody knows that fish contains a lot of Omega 3 and 6 fatty acids, which have powerful longevity benefits, and they also help you reduce the risk of heart attack and diabetes, which is common after a certain age. Sardines are one of the best and least-known.
You only need one serving of this tiny fish because it actually provides you with the necessary amount of vitamin B12, another awesome nutrient bound to a longer and healthy life.
Because sardines are tiny creatures, they are likely less contaminated with toxins compared to salmon or tuna. But you can always add salmon to your diet. It works perfectly with vegetables and black rice to aid you in the anti-aging process.
3. Carrots
Yummy! I have loved carrots since I was a child. Just because they are the best healthy foods, it’s probably not a surprise to find out that they are amazing for you!
A recent study revealed that carotenoids that give carrots their bright-orange hue can actually slow down the aging process and even have the added bonus of making you much more attractive. How cool is that?
Remember that one medium-sized carrot provides you with 204% of the daily recommended amount of vitamin A. which is an antioxidant your skin needs to create new healthy cells.
4. Avocados
For those who don’t know, avocados are rich in monosaturated fats and antioxidants that will help you have a healthy skin membrane and prevent free radical damage that leads to aging.
They are also rich in healthy fats, fiber, and plenty of minerals that are the basis of the pyramid for health. They are extremely delicious and versatile, and you can easily include them in your diet.
Don’t forget about guacamole and muchachitos! It’s basically the best healthy snack you can easily prepare in your own kitchen.
5. Flaxseed
Flaxseeds contain lignans, which are a type of polyphenol that has antioxidant effects and may lower your risk of developing diseases such as breast cancer or heart disease.
They are also a great source of omega-3 fatty acids, which will help you improve the look of your aging skin as well. Don’t forget to stay hydrated while you’re at it! It’s essential for good-looking skin.
Flaxseed oil also contains flavonoids that can lower bad cholesterol. Tons of benefits!
…Are you ready to include flaxseed in your daily diet?
6. Green tea
If you are looking to lose weight, then you already for sure know about all the benefits green tea has. It’s high in antioxidants that help fight free radicals in the body.
They can form if you are a smoker or if you spend a lot of time in the sun without proper protection. Free radicals can damage skin cells more than you think.
You will mostly get your dose of antioxidants from the food you eat, but also from green tea. It can help you reduce heart disease, premature aging, and neurological decline.
Tea is also good for your bones. It was scientifically proven that elderly women who drank tea on a daily basis had a lower risk of bone fracture. The flavonoids found in the tea will help you minimize the risk of osteoporosis.
7. Bell peppers
Especially during summer, bell peppers are my go-to snack. They are tasty vegetables that can be used in a lot of dishes, especially in salads. These are among the foods that help you combat premature aging.
Oh, and don’t forget about the vitamin C! They contain a lot of it plus antioxidants. Remember, we previously talked about them and their benefits.
If you have some medical issues with your eyes, then eating at least one bell pepper per day might help you improve them. (That applies to carrots as well!).
Tip: Try to write down everything you eat daily. This will help you more than you think! In order to create balanced meals and discover what makes you feel bloated, writing them down is the best thing you can do.
Even if you’ve been trying to lose weight or maintain your current one. This is basically one of the best pieces of advice I got from my fitness trainer.Â
8. Extra virgin olive oil
You have to admit that the taste of your meals are better if you cook them with olive oil. Plus, it’s one of the healthiest oils on earth. It contains healthy fats and antioxidants that help reduce inflammation.
Actually, more than 70% of olive oil is monosaturated fats that are very good for your body. A recent study showed that a lot of people who consumed olive oil on a daily basis reduced their severe skin aging. Which is actually amazing! Who wants to be forever young?
I love adding olive oil to my salads or to the dressings. Ideally, if you could find cold-pressed extra virgin olive oil, it’s better because it’s higher in antioxidants and less processed than other oils.
Olive oil has some strong anti-inflammatory properties that can protect against skin aging and other chronic diseases.
9. Split peas
When it comes to all anti-aging foods, it doesn’t really matter how you eat them. Green and yellow vegetables are ideal as long as you make a habit of eating them daily, or 3 to 4 times a week.
Eating them whole, cooked or canned, is actually beneficial for your skin. Doctors say that the antioxidants and fiber have longevity powers. You know, like a magic wand!
10. Pomegranates
We already know that most fruits are full of healthy nutrients and that they are tasty too! I couldn’t live without my everyday apple or banana. On the other hand, pomegranates are full of vitamin K, which helps support a healthy heart.
They are also high in fiber and potassium. It has been established that the antioxidants found in pomegranates promote healthy skin. They even reduce UV skin damage caused by sun exposure to promote healthy skin aging.
Because we all know that sun bathing is no longer that safe. I know it may be difficult to peel it, but I can guarantee that the taste is beyond amazing.
Scientists say that in pomegranates is also found urolithin A, which is a molecule that is transformed by microbes in your gut to enable muscle cells in order to protect against the major cause of aging.
11. Spinach
“I’m strong to the finich/Cause I eat my spinach/I’m Popeye the Sailor Man”. Popeye was sure of something. It has been proven that spinach is very low in calories and extremely high in protein and other nutrients.
Plus, it’s a nice addition to your plate. Because who doesn’t want a well-balanced meal?
Spinach contains a lot of antioxidants that are actively fighting against free radicals, plus it contains vitamins A and C. That is crucial for our health. Vitamin C is used to help make collagen, which keeps your skin elastic, and aids you against aging.
Popeye’s favorite food is also rich in iron, which is another essential nutrient that few of us are getting enough of.
12. Garlic
Garlic is not really for everyone. because of its smell, especially But it’s pretty important and nice to have it included in your meals. Why? Because it has allicin, which is an effective antioxidant that helps you prevent early aging.
Don’t forget to let it sit for a while after you chop it. time will increase the production of allicin. So let’s try not to be like vampires and consider eating garlic at least once a week.
13. Raspberries
These fruits are usually easy to find during spring in pretty much every store. Raspberries are filled with antioxidants and nutrients that are good for your skin and help prevent aging skin. Who doesn’t want softer and suppler skin? Well, just make sure you include them in your diet.
They are perfect as a to-go snack or even for breakfast combined with some Greek yogurt. How do you prefer to eat raspberries?
14. Eggs
Let’s be fair! This tasty food is very easy to include in your diet simply because you have enjoyed it since childhood. And if you want to fight the aging process, consider making an omelet at least twice a week.
Despite the fact that it’s a healthy choice, eggs are full of nutrients and protein that help you with your weight loss journey. And they are actually the largest source of choline, a nutrient that helps protect your memory.
Even if the liver is making small amounts of choline, it’s not enough. That’s why including eggs is actually the best idea.
…psst! Choline helps prevent liver disease.
15. Tomatoes
Tomatoes are high in lycopene, which provides some minor protection from the sun’s UV rays. And they are also a major help when it comes to preventing osteoporosis. They are tasty and full of vitamins A, C, and K and niacin. All of these keep your body healthy.
Plus, during the summer, they are amazing in salads. I mean, who doesn’t love a good salad with tomatoes and cucumbers? They’re especially great with just a pinch of salt and a tablespoon of olive oil.
It will undoubtedly increase the amount of healthy fats your body requires each day, and will help you fight the aging process. Do you like tomatoes? How often do you eat them?
16. Watermelon
This is the beloved summer fruit that contains mostly water, so if you are trying to lose weight, make sure you include it in your meals. It also helps you stay hydrated. It contains lots of vitamin C that helps your skin and hair look healthy and strong.
As with tomatoes, watermelon contains a lot of lycopene that, besides the fact that it improves your skin and prevents it from early aging, also improves your brain health and prevents against Alzheimer’s disease.
17. Kombucha
This is not actually a food, but it helps you prevent a lot of common issues, not just aging. It is basically a fermented beverage that is high in probiotics. It can also help if you have skin conditions like rosacea or acne.
Of course, if you have an unhealthy, unbalanced gut environment, toxins can be released, and that can cause inflammation in the body. Probiotics found in kombucha can help you balance the gut microbiome.
Usually, it contains just a bit of alcohol because of the fermentation. Have you ever tried kombucha?
18. Yogurt
If you are not lactose intolerant, yogurt and other dairy products are very good for the body. You can easily consume it as a snack or as a full meal when it comes to breakfast.
It contains lots of calcium and proteins (especially the Greek one). Just be careful and consume it moderately because it can also cause acne.
19. Oatmeal
Combined with yoghurt or even milk, oatmeal is an excellent source of daily fiber. It has the ability to trap bile acids in the gut and carry them through the gut without being reabsorbed before excretion.
This is a major help for the liver and the cholesterol levels. Oatmeal contains a lot of antioxidants that help protect against cell damage.
Do you like oatmeal? Tell us in the comments what your favorite foods are.
Try to add at least one protein, one healthy fat, and one to two fresh vegetables to your plate in order to have healthy skin and delay the whole aging process.
If you enjoyed reading this article, we also recommend reading 10 Signs You’re Vitamin C Deficient.
