Anti-aging can take on many different forms. It can refer to the way you look, or the way you feel, as well as your longevity or how long of a life you’ll have. Several of these foods touch on all of these aspects, helping you to look better, feel better, and live longer. All that’s needed is to start incorporating them into your regular menu more often, and enjoying the benefits they provide. Start eating more of them today and you’ll feel the benefits right away.
Avocados are a tasty way to give your body the things it needs to function at its best and fight the aging process. One study found that avocado increases the levels of lutein in the brain, which helps slow down the aging process. Oleic acid gets the most credit as a highly effective antioxidant when trying to prevent chronic diseases, but it also has other anti-aging benefits in addition to increasing your lifespan. Considering avocado has healthy fats, potassium, and fiber, it’s a great addition for your overall health.
The antioxidants in pecans are what it brings to the table as far as its anti-aging benefits go. Anything that helps keep your heart healthy is doing its job to keep you going long into old age. Remember it’s not just how long you live, but how many of those years are enjoyable where you can stay active and keep your mind sharp, and pecans have been shown to be a key ally in this quest. One study found that people who ate a pecan-rich diet for four weeks improved their insulin resistance, beta cell function, and serum insulin when compared to the control group. They also reduced their risk of cardiometabolic diseases as a result of these changes.
Broccoli has so many health benefits to it, there’s no reason to leave it out of your regular menu any longer. The lignans in broccoli help fight off cancer, but also help prevent heart disease, boost your immune system, and keep your brain healthy. Check out our list of the best broccoli recipes that even kids will approve of.
Cucumbers are very hydrating vegetables, and staying hydrated is one way to stay looking and feeling young, with plenty of energy. The silica in cucumbers will help your joints, bones, and connective tissues, all key components as you age. Another added benefit is that cucumbers are low in calories, which will help you get to or maintain a proper weight, which in itself has anti-aging value. One study even found that you can use cucumbers topically to help rejuvenate skin so that you look and feel younger.
Pick a berry, any berry, and the chances of it helping you stay younger looking are very good. Some of the most popular choices are blueberries, blackberries, raspberries, and strawberries. The antioxidant value of these berries are all very high, which will help put a stop to the free radical damage that takes place in our bodies each day and can lead to accelerated aging. One study found that berries also help slow down the aging process in the brain to prevent neurodegenerative diseases later in life. Try an anti-aging berry mix by combining any three or more of these berries in one bowl.
They say if you want to keep the doctor away, you should be eating apples daily. There’s a lot of truth to this old adage. According to one study, apples can help increase your lifespan. One of the key components of apples is their high levels of vitamin C, which bolster the immune system and help keep you free from colds and other diseases as you go through life. But they also have fiber and flavonoids, which keeps your digestive system moving and eliminates free radicals. A clean digestive system plays a big part in keeping you looking and feeling good at any age. Need more ideas for recipes with apples in them? We’ve got 20!
The protein in beans can help you build lean muscle, and it’s a plant protein so you’re getting the benefits of protein without having to eat meat, which often comes with added fat, calories, and cholesterol. Beans are also a rich source of antioxidants, which will help protect your cells from free radical damage and help you from experiencing many of the problems that can occur as you get older. Research shows that fiber (like that found in beans) can reduce the risk of weight gain and increase energy in women, which can help you live a long, happy life!
The amino acids in eggs help contribute to your daily needs of these key elements that the body needs to function properly. Research shows that the natural retinol found in eggs may help with the anti-aging process. Retinol is needed for proper growth and development as well as the maintenance of your eye sight. Here are some other health benefits of eggs to be aware of.
There are a few factors of oats that make them a great selection for those looking to slow down the aging process. For one, they are recommended by the American Heart Association for their ability to lower cholesterol levels. Plus, they can help give you energy to get you through your day, or even through a workout. Oats can also be used topically on the skin to help provide anti-aging effects such as fewer wrinkles. Check out our favorite recipes that contain oats in them!
10. Red Wine
The reason you hear red wine in the news so much is because for several years now doctors have been recommending it to their patients as a way to keep their hearts healthy, but also it contains an element known as resveratrol, which has been proven to block diseases from forming in the body. The usual suggestion is to have a glass a day, but sometimes this ranges to a glass and a half or two glasses. You don’t want to overdo it, because too much alcohol will speed up the aging process.
Pomegranates have been getting a lot of press lately for their many health benefits, not the least of which is their anti-aging properties. You can find pomegranate juice all over the place, but there is also great benefit in eating the actual fruit and the seeds as well. You may also see it being used in beauty products such as creams, lotions, and even shampoos and conditioners, but eating the food is the best method.
The vitamin C content of oranges is well-known, and this is what is providing most of the anti-aging benefits to your body. Your immune system will thank you, and in return will help keep you healthy and feeling good. According to a 15-year study, eating an orange a day keeps macular degeneration away. Oranges also contain a good amount of fiber, and can help you reach your daily fiber needs. They also supply you with energy, which makes them a great breakfast choice, or a midday snack to keep you going.
These aren’t just for Halloween fun or holiday pies anymore. Pumpkins have plenty of antioxidants in them that can help you feel great, and pumpkin seeds also provide plenty of healthy fats and minerals, so don’t forget those. One study found that pumkpin seed oil can help restore hair growth in older men by 40 percent. If you’re stumped on how to eat more pumpkin, or how to get it into your diet outside of pie form, try making it or grilling it to soften it up. It tastes great and is great for you!
14. Green Tea
There are so many antioxidants in green tea that it’s hard to single one out, but there is actually a group that provides more anti-aging benefits than the rest. They’re called OPCs for short, and they are particularly helpful in battling both types of oxidants, both water-soluble and fat-soluble. Most vitamins out there are only effective at defending one or the other. This gives free radicals a sort of double whammy and therefore does the body twice as good. Check out this strawberry, banana and green tea smoothie for a healthy way to start your day.
Watermelon tastes so good it’s easy to forget that it’s also good for you. Packed with vitamins and antioxidants, one in particular makes watermelon so effective at turning back the clock, and that is citrulline. Research shows that citrulline is responsible for producing an amino acid called l-arginine, which has powerful anti-aging benefits. It has detoxifying effects, boosts the immune system, helps with your metabolism, and helps keep your body balanced in key areas like your acid levels. Watermelon ranks on many healthy food lists, from being a top metabolism-enhancing food, to being a food that gives you energy.
As a general rule of thumb, eat more tomatoes. That’s just how good for you they are. Be sure to cook your tomatoes to unlock the most lycopene per bite, or go with sundried tomatoes if you want to get the biggest dose. Lycopene has been shown to help keep your heart healthy, and can also keep cancer at bay. In the world of antioxidants, its considered king, so it’s really important to eat more cooked tomatoes regularly.
17. Brussels Sprouts
Brussels sprouts are in the same family as broccoli, cabbage, and kale, and provide many of the same benefits. They’re high in vitamin C, so rather than take a multivitamin or a vitamin C supplement, try getting your daily needs met by the foods you eat. A one-half cup serving of cooked brussels sprouts contains 81 percent of your daily recommended intake of vitamin C. Research shows that brussels sprouts prevent new blood vessels from forming in tumor cells. They also protect from DNA damage, which helps keeps you healthy later in life.
18. Raw, organic, unfiltered honey
Raw, organic and unfiltered honey contains natural anti-bacterial and enzyme properties that can help keep you healthy. Research shows that honey contains phytochemical, antimicrobial, antioxidant and anti-inflammatory properties such as flavonoids and polyphenols that have therpeutic actions in many ailments. You can use it topically to help improve the appearance of skin or use it as a natural sweetener in healthy desserts.
Bananas are a great fruit to enjoy whenever the mood strikes, since they’re super portable and come in their own packaging. They have plenty of potassium of course, but it also contains other minerals like magnesium, and vitamins like vitamin C and vitamin B-6. According to one study, bananas play a crucial role in brain health and may reverse cognitive decline. It’s great to eat foods like this that have a broad spectrum of nutrients that your body can use to keep all of its systems functioning at full power.
Spinach has plenty of good things going for it, such as fiber, protein, potassium, vitamins, and minerals, but the phytonutrients it provides are a big aid in keeping the body in tip-top condition. Fruits aren’t the only source of antioxidants, and certain vegetables contain plenty of them, spinach being one of them. One study found that diets high in green vegetables lead to slower rates of cognitive decline and better memory. Protecting your body from free radical damage is one of the top things you can do to delay the aging process. eight creative ways to eat more spinachHere are .
Almonds make a hearty snack, and also provide you with plenty of benefits like polyunsaturated and monounsaturated fats, healthy fats the body needs daily. But it’s the vitamin E that really makes almonds special. This will help keep your hair and skin looking younger, both of which often display key signs of getting older. One study found that almonds increase your level of brain acetylcholines and enhance memory function, which can help you stay sharp later in life. For best results, eat raw almonds and not the dry roasted or salted varieties. Keeping a supply of almonds handy is a great idea, since a handful can hold you over until your next meal and helps you avoid junk food or fast food.
The omega-3 fatty acids in salmon are an important anti-inflammatory agent for your body, and can help reduce the symptoms of any disease or condition caused or worsened by excessive inflammation. It’s also a good source of protein, so if you are doing any sort of resistance training it will help you build lean muscle which will keep your body looking and feeling better, and help keep you at a healthy weight. One study found that the astaxanthin found in salmon can help protect against a wide range of diseases. Here are 31 yummy salmon recipes to help you get more into your diet.
Oysters have the reputation for being an aphrodisiac, but they also contain minerals that are helpful in maintaining the health of some of your most important organs, your eyes. Getting proper amounts of selenium can also be useful in preventing certain types of cancer, and low levels have been linked to diseases. It’s better to get your selenium from natural sources like oysters, rather than from supplements. One study found that oysters can even help protect against age-related macular degeneration.