Diet and lifestyle factors may help slow the biological aging process, especially if antioxidants are included in your daily meals.
These superfoods can help prevent cell damage and protect you against heart disease, diabetes and cancer. Some even contain resveratrol to combat aging.
Blueberries
Blueberries are packed with antioxidants that help combat cognitive decline, fight cancer and inflammation and are high in vitamin C and fiber for digestion purposes. A 2011 study discovered that eating wild blueberries improved memory and mental performance among older adults; another benefit is helping shed dead skin cells for younger skin appearance.
Blueberries are one of the best natural food sources of anthocyanins, antioxidants that protect the body against oxidative stress. Oxidative stress results from an imbalance between free radicals and antioxidants in our bodies, damaging cells and leading to disease. Blueberry anthocyanins provide protection from this imbalance as well as possibly helping prevent cardiovascular conditions such as heart attack or stroke.
Blueberries may help lower blood pressure by improving arterial health, due to their ability to prevent hardening by decreasing production of inflammatory compounds and thus helping prevent hardening. Furthermore, blueberries are known to help decrease cholesterol levels.
Blueberries are an excellent natural skin care food, packed with antioxidants such as vitamins C and E as well as essential minerals like potassium, copper and manganese. Not only are blueberries full of anti-oxidants but they’re also abundant with vitamins E and K as well as potassium copper manganese minerals that can aid in skin rejuvenation by minimising fine lines and wrinkles as well as supporting scalp health, moisture balance, reduced blemishes and evening out skin tone – plus their high vitamin C content aids collagen synthesis; essential for healthy skin!
Papayas
Papaya fruit is packed with antioxidants, natural fiber, folic acid and multi vitamins; making it an amazing tropical fruit used around the world to support overall health in many amazing ways. From aiding digestion, reducing constipation and strengthening immunity systems, to protecting skin health from cancer attacks, improving skin tone and even aiding cardiovascular wellbeing – papain enzyme found within papaya fruit helps your body better absorb protein for absorption – perfect for those with low stomach acid who might struggle digest certain types of meat!
Papayas are packed with vitamin C and contain anti-inflammatory carotenoids that provide powerful protection from inflammation and oxidative stress, both of which contribute to premature aging. Furthermore, papayas’ antioxidants have been demonstrated to reverse cellular-level aging – they reduce fine lines and wrinkles as well as maintaining levels of collagen, elastin and hyaluronic acid which all play essential roles in keeping skin firm and elastic. Studies demonstrate this ability.
Scientists conducting studies to understand the brain anti-ageing properties of papaya conducted extensive analysis on different neurobehavioral, neurochemical and antioxidant enzyme alterations as well as antioxidant enzyme levels in rats administered intraperitoneally injected D-galactose to induce brain aging. Their research results showed that both papaya pulp and seeds extracts could protect against brain aging dose-dependently; leading researchers to believe their research will assist them in creating an anti-ageing drug; however they advocate further explorations to understand its causes.
Broccoli
Vegetables such as spinach are packed with essential glucosinolates, vitamin-C and fiber for maintaining sound digestion in elders – essential in safeguarding their health. Incorporating spinach into meals also reduces risks related to heart disease, diabetes, cancer and eye problems in elders.
Broccoli is also an excellent source of antioxidants, which protect cells against free radical damage caused by free radicals – unstable molecules that can cause oxidative stress and lead to various illnesses. Antioxidants neutralize them by donating electrons from healthy cells to potentially dangerous free radicals; broccoli boasts many such antioxidants such as sulforaphane and isothiocyanates which may reduce antibiotic-resistant bacteria growth while improving gut health and nutrient absorption.
Broccoli contains glucosinolates that have been proven to protect against breast, lung, prostate and colon cancers as well as inhibit tumor growth and promote cell repair. Furthermore, broccoli provides vitamin-C – an antioxidant which strengthens immunity against infections while helping strengthen immunity and fight infections – vitamin K1 and folate help blood clotting processes and maintain bone health.
Broccoli contains high concentrations of the eye-health promoting nutrients lutein and zeaxanthin, helping maintain eye health while decreasing cataract risk and macular degeneration among seniors. Vitamin-A plays an essential role in bone formation while iron supplies oxygen throughout the body for red blood cell formation and transport. Broccoli also provides potassium – an electrolyte essential to muscle function which also aids blood pressure regulation – along with plenty of fiber and protein content that make this super food great.
Olive Oil
Olive oil is an integral component of the Mediterranean diet, which has long been linked to improved health and decreased risks related to aging-related diseases. A recent study discovered that people who consume the most olive oil had lower odds of losing their ability to communicate or recall images than those who used less or no olive oil.
Dementia and Geriatric Cognitive Disorders recently published this four-year study, in which participants were monitored over time for consumption of olive oil and other fats as part of their diet, brain imaging was also done periodically to measure cognitive function over time, while its senior author, Dr. Frank Hu, notes that other studies in southern European countries had already demonstrated the advantages of the Mediterranean diet while this long-term research effort in America provided new data about its potential benefits.
Olive oil contains healthy monounsaturated fats that help lower LDL cholesterol and increase HDL cholesterol, but studies have also demonstrated its other healthful properties such as decreasing blood pressure, reducing inflammation and plant-based compounds which offer anti-inflammatory benefits. Olive oil’s high antioxidant levels protect against DNA and cell protein damage caused by free radicals.
Elysia Cartlidge, RD and owner of Haute & Healthy Living suggests using olive oil sparingly when cooking with it due to its higher smoke point – drizzle it over salads, add it to homemade hummus for dipping veggies or crackers, use in marinades or marinate recipes instead. When selecting high-quality olive oil be sure to store it somewhere cool and dry (an airtight cabinet or pantry is ideal), as production costs make mass production unfeasible.
Pomegranate Seeds
Pomegranate seeds contain antioxidants that can help preserve collagen in the skin. You can enjoy them raw, sprinkled on salad or stirred into yogurt; Webb prefers mixing his with roasted red peppers, walnuts, olive oil and parsley for an East Mediterranean dip. You’ll likely also find pomegranate juice at many health food stores.
If you enjoy pomegranates, it is best to select those with firm, thick skin that are heavy for their size and offer maximum nutritional benefits. Any minor scratches or blemishes on their exterior won’t compromise either taste or health benefits of the fruit within.
Pomegranates are packed with essential vitamins, minerals and dietary fiber. Additionally, they provide folate, potassium and vitamin K – all at low calorie counts that make them an ideal snack for dieters.
Research suggests that pomegranate seeds may help support a healthy gut microbiome and may reduce inflammation associated with inflammatory bowel disease as well as prevent cardiovascular disease. Pomegranate seeds and their extracts contain high concentrations of ellagic acid which is known to prevent growth of bad bacteria.
Numerous studies indicate that pomegranate can significantly enhance exercise performance and recovery. Its anti-inflammatory properties may improve blood flow to muscles, leading to greater endurance. Furthermore, this fruit’s abundance of polyphenols and vitamin C content helps decrease oxidative stress and enhance quality of life in older adults.
Pomegranates make a wonderful addition to any diet, as they’re easy to digest, contain sweet flavoring and provide essential vitamins and nutrients that can reduce inflammation, support heart health, promote brain wellbeing and prevent cancer. Enjoy them raw or as part of a health drink – their benefits will help promote a long and happy life!
