Your food choices can have an enormous effect on how your body ages. A diet rich in nutrient-rich plant foods and healthy fats may slow the aging process.
Calorie restriction has been shown to extend longevity and delay age-associated diseases in laboratory animals. Try pairing your meal of spinach, avocado and blueberry salad with salmon as an anti-ageing boost!
1. Spinach
Spinach is packed with antioxidants that are vital for fighting free radical damage that contributes to heart disease, cancer, inflammatory diseases and cognitive disorders. Spinach also contains protective steroids known as phytoecdysteroids which have been proven to increase glucose metabolism and maintain stable blood sugar levels; making this an invaluable ally for seniors living with diabetes or prediabetes.
Vitamin A, C and K can all help build tissue including the largest organ of all: the skin. Furthermore, these vitamins also protect against oxidative stress that is caused by cell inflammation and aging processes.
Vitamin A is an essential nutrient, helping the immune system prevent infections while simultaneously maintaining healthy skin and eyes. Furthermore, it plays an essential role in cell turnover as well as producing retinol to reduce fine lines and wrinkles. Furthermore, green leafy veggies contain iron needed for blood clotting purposes as well as anemia prevention.
2. Blueberries
Blueberries have long been recognized for their many health-promoting properties, including vitamins, minerals and phytochemicals which may help to combat heart disease, diabetes, cancer and age-related cognitive decline. Furthermore, their antioxidant properties protect cells against oxidative stress.
Blueberries contain antioxidants which are known to assist with slowing the aging process in various ways. For instance, they can prevent skin wrinkling and sagging by decreasing oxidative stress on cells within the dermis layer, as well as improving fine lines and wrinkles by stimulating cell repair processes and increasing collagen production.
Blueberries may help to improve mental function and slow memory loss. A recent study demonstrated this benefit when participants consumed a diet rich in blueberries for one month – it reversed the decline in cognition that typically accompanies aging, as rats eating this diet were able to complete maze tests at rates similar to younger rats consuming regular diets with antioxidant-rich blueberries. Researchers believe these positive results were due to antioxidant content of the blueberry-rich diets.
3. Avocado
Avocado contains phenolic compounds that have the power to enhance skin’s nightly processes, optimize natural antioxidant levels, and promote cell turnover. Furthermore, these phenolic compounds may also help lower inflammation – another key contributor to ageing skin.
Avocado contains oleic acid, a monounsaturated fat which helps balance cholesterol levels and reduce inflammation within blood vessels and the heart. Furthermore, its potassium content makes avocado an effective tool in controlling blood pressure levels.
Avocados contain two phytochemicals called lutein and zeaxanthin that protect eyes from UV light damage, helping prevent cataracts and macular degeneration.
Avocados contain carotenoids that the body can convert into vitamin A, an important anti-ageing nutrient. Vitamin A has many anti-ageing benefits such as helping to reduce wrinkles and fine lines, improve eye sight and immunity, enhance dry skin conditions and promote hair growth. Avocados also contain folate and vitamin K which are known to lower homocysteine levels – an indicator of cardiovascular disease risk – while folate helps brain health by supporting normal brain function and memory retention.
4. Salmon
Salmon is an excellent source of omega-3 fats EPA and DHA, which help lower triglycerides and inflammation in the body to decrease your risk of heart disease. Furthermore, salmon contains astaxanthin – an antioxidant known for protecting cells against damage – giving its pink hue. Research shows this anti-ageing nutrient can also maintain skin elasticity by protecting from UV damage, helping you attain younger looking skin!
Salmon is an excellent source of both protein and Vitamin D, both essential elements for bone health. Calcium absorption plays a key role in helping prevent osteoporosis; in addition, Vitamin D plays an essential role in hormone regulation and cell functioning.
Salmon is not only nutritionally dense but delicious as well. From grilling, poaching and sushi-making it makes an easy addition to most diets without feeling restricted by caloric intake. Ayurveda medicine holds it highly regarded due to its calming and sleep-promoting qualities. Nutrient-dense salmon also gives an amazing sense of fullness that keeps weight under control without feeling restricted by dieting alone.
5. Pomegranates
The pomegranate has long been revered, with scholars even suggesting it as the forbidden fruit in biblical stories. This delicious autumnal superfood is packed with antioxidants and phytochemicals; an excellent source of fiber, vitamins C & K as well as minerals like potassium & copper; it can even be eaten fresh as part of desserts, salads & smoothies or used as a topping! Packed full of ellagic acid which reduces inflammation & promotes cell health as well as having anti-aging properties & natural treatments against arthritis symptoms!
Researchers conducted a recent study, wherein they demonstrated that pomegranate extract could slow normal age-related decline in the cerebellums of mice. This region of their brain controls movement coordination learning memory storage.
Pomegranates contain powerful antioxidants called ellagitannins that provide powerful protection from oxidative stress, which is linked to heart disease and cancer. Furthermore, these fruits are an excellent source of anthocyanins which give them their vibrant red hue; anthocyanins may help ease symptoms associated with rheumatoid arthritis by disabling enzymes responsible for swelling.
6. Almonds
Almonds are one of the most widely cultivated nuts, and have quickly become a household staple due to their impressive nutritional profile. Almonds provide protein, healthy fats, fiber and vitamin E and can be enjoyed raw, toasted or as part of products like almond milk, butter and flour. A handful of almonds contains 164 calories with 6 grams of plant-based fats (4 grams fiber and an abundance of essential vitamins such as magnesium, calcium potassium zinc iron).
Almonds contain healthy fatty acids that can enhance skin elasticity and help minimize fine lines and wrinkles, providing ample source of Vitamin E, zinc and many B vitamins like riboflavin and niacin for proper functioning of your immune system. They’re an excellent way to increase skin elasticity as well!
A 2021 study demonstrated that eating 2 oz of almonds daily reduced markers of inflammation in postmenopausal women. Furthermore, almonds possess prebiotic qualities which could promote healthful gut microbiota and contribute to overall wellbeing.
7. Walnuts
Walnuts (Juglans regia) are an extremely nutritious tree nut packed with polyunsaturated fat and omega-3. Furthermore, walnuts provide protein, fiber, antioxidants, phytochemicals, vitamins and minerals; as well as serving as an excellent source of Vitamin E and magnesium which may help protect against heart disease.
Loma Linda University researchers recently conducted a groundbreaking study, finding that adding walnuts to diet significantly enhances cognition. Researchers followed 708 adults ages 63-79 in Loma Linda and Barcelona who participated in two separate groups – one adding quarter to half cup of walnuts daily while the other did not – over two years. Results demonstrated those eating walnuts had better cognitive function, lower blood pressure levels and a decreased risk of Alzheimer’s disease compared with those not adding walnuts into their daily regimen.
Note that this was an observational study and does not establish cause and effect. However, the results demonstrate that adding walnuts to your diet is an easy and affordable way to increase health benefits.
8. Dark Chocolate
Dark chocolate’s anti-aging effects are due to its rich supply of phenolic compounds such as flavonoids, catechins and epicatechin. These antioxidants aid in the prevention of cell damage while decreasing inflammation. Furthermore, cocoa can promote secretion of IL10 (an anti-inflammatory cytokine). Finally, cocoa reduces insulin resistance in blood circulation to maintain an ideal blood glucose level.
Researchers have created dark chocolate that packs an increased nutritional punch by fortifying it with different micro-nutrients to boost its nutritional value. They used black mulberry, buckthorn berries, lemon balm extract and cinnamon as ingredients that increase anthocyanins – giving this chocolate its distinctive color, flavor and texture – not to mention being more stable during storage and boasting improved sensory evaluation results.
Another fortification study involved adding aspartame and isomaltose to dark chocolate, reducing calorie content while leaving its sensory properties unchanged. Unfortunately, however, this process had an adverse impact on plastic viscosity and linear stress of chocolate as well as an unpleasant flavor resulting in it not being used commercially.
