Remember that while aging cannot be completely stopped, its progression can be significantly slowed by taking care of both body and mind. To do so successfully.
A 41-year-old living an active, healthful lifestyle may only have a biological age of 36. Eating anti-aging foods and engaging in regular physical activity, along with getting enough restful sleep are all effective in delaying biological aging.
1. Avocado
Avocado has made waves in the wellness and beauty community for its amazing skin benefits, boasting antioxidants, healthy fats, and nutrients to combat signs of aging. Avocado is an easy addition to your daily diet whether you use it as an ingredient for homemade guacamole or on salads!
Maya Ivanjesku, Chief Scientific Officer of LaFlore Probiotic Skincare states: “Avocados contain essential vitamins, compounds and nutrients proven to reverse signs of skin aging like dryness, rough texture, wrinkles, fine lines, sun damage and age spots.”
Avocados provide healthy omega-3 and omega-6 fatty acids that promote skin elasticity while decreasing inflammation in the body. Furthermore, avocados are packed with essential vitamins E and K as well as potassium and magnesium content; additionally they contain phytochemicals called lutein and zeaxanthin which protect eyes from UV damage.
A study published in the Journal of Cosmetic Dermatology showed that daily avocado consumption could help increase skin elasticity and firmness, in 39 women of Fitzpatrick skin types II-IV. Elasticity was measured using a tool known as a cutometer; note however, this particular research used unripened avocados which was an acute study and only consumed once daily!
If you want to maximize the anti-aging benefits of avocado, use it in your cooking, smoothies or as a face mask. Furthermore, avocado can replace butter in baked goods in order to lower calories while increasing nutritional value and providing additional treats with added nutritional benefits.
2. Turmeric
Turmeric is a vibrantly-hued spice with a long history of medicinal use, dating back centuries in India and Ayurveda. Indians have employed turmeric both in culinary preparations and Ayurvedic remedies for centuries – to purify blood, treat skin conditions and prevent infections – and lower cardiovascular disease risk. Studies indicate turmeric’s anti-inflammatory and cancer prevention properties. Furthermore, its antimicrobial and antioxidant benefits make it even more appealing.
Turmeric has long been known for its anti-ageing benefits. Curcumin, found within turmeric, has anti-ageing properties. Turmeric also contains other active ingredients such as turmerone; a-, b- and ar-curcumene; zingiberene oxide; curcumadiol; dehydrocurcumene epiprocurcumene bisacurone and zedoaronediol that all work to combat age-related conditions.
Consuming turmeric tea daily is proven to help combat signs of ageing. You can easily make this drink by mixing one teaspoon of Turmeric Cut with hot water and sweetening with honey or Stevia Leaf Powder – honey is recommended – honey may also increase curcumin absorption which will improve absorption into your system faster. Black pepper has also been proven to enhance absorption; adding it will allow your body to more readily utilize turmeric’s beneficial compounds. You can also incorporate turmeric into various dishes like curry and add it during saute stage so it activated fully to bring all its benefits into your system faster.
3. Spinach
Green leafy vegetables such as spinach are packed with antioxidants and other essential nutrients that can boost your immunity while supporting healthy hair, skin and nails. Furthermore, spinach boasts high concentrations of vitamins A and K – the latter which serves to neutralize free radicals that contribute to natural aging processes that cause dull and tired looking skin.
Cruciferous vegetables like broccoli and brussels sprouts offer anti-ageing benefits as they contain sulfur-containing compounds such as sulforaphane and indole-3-carbinol that help your liver destroy cancer-causing substances and block toxins from entering the body.
Folate is another essential nutrient to help combat cell inflammation, one of the major contributors to aging. Folate can be found in many foods like spinach, artichoke hearts, asparagus spears, lentils and liver.
Scientists from Harvard University conducted a study that revealed those consuming diets rich in cruciferous vegetables like spinach had 11 years younger mental capabilities compared to those who didn’t consume as many of these foods. One possible reason is fisetin’s role in decreasing inflammation and killing off senescent cells that accumulate as you age – possibly explaining their correlation with improved memory and cognition.
4. Broccoli sprouts
Sulforaphane, an organic compound produced naturally when we consume cruciferous vegetables like broccoli and cauliflower, has been found to boost detox and anti-inflammatory responses and deactivate enzymes that turn potential cancer cells into real cancer cells, stopping their proliferation before it has the chance to expand uncontrollably. Other benefits of sulforaphane include protecting heart health by lowering blood pressure; decreasing type 2 diabetes risk factors and high triglyceride risk levels; as well as decreasing oxidative stress which contributes to Alzheimer’s and other forms of brain disorders.
Broccoli sprouts are an anti-aging superfood because of the glucosinolates they contain, which help our bodies naturally detoxify. When converted to isothiocyanates by your body, these convertions activate Nrf2, the master regulator of antioxidant defenses in order to decrease oxidative stress, blood pressure and insulin resistance thereby helping reduce stress related issues such as oxidative stress, high blood pressure and insulin resistance.
Broccoli sprouts provide an abundance of vital nutrients, so be sure to add them regularly to your diet. They’re available at most supermarkets or can even be grown from seed at home for three to five days in water before draining and rinsing regularly – just watch out for moldy sprouts which could cause illnesses! You can find organic sprouts online, some specialty grocery stores or farmer’s markets; to experience their anti-aging power most conveniently sprinkle them over meals or into smoothies.
5. Strawberries
Strawberries contain fisetin, an anti-ageing nutrient. A 2021 study discovered that when people on typical low fiber, high carb “beige diets” added one ounce of powdered strawberry every day for 30 days they experienced an increase in healthy gut microorganisms such as Bifidobacteria and Christensenellaceae as well as improved gastrointestinal function and reduced inflammation.
Strawberry fruits contain abundant vitamin C, an antioxidant which helps decrease oxidative stress and protect cells against free radical damage. Furthermore, vitamin C supports collagen production that combats wrinkles for an enhanced youthful glow in skin tone.
Studies have demonstrated the power of blueberries and strawberries to ward off cognitive aging. A 20 year study with women 70+ who consumed two servings of berries twice per week fared better on learning and memory tests compared to those who didn’t consume any.
Recent research by scientists revealed that strawberries contain high concentrations of senolytics – compounds which kill senescent cells) as well as being an excellent source of melatonin, which improves sleep and promotes healthy cellular growth. Furthermore, their team discovered they also have the unique ability to induce mitophagy which is an immune-system process where senescent cells are killed off and could play a key role in prolonging lifespan.
6. Pomegranates
Pomegranates contain high levels of antioxidants that fight free radicals that lead to premature aging and disease, making them ideal for eating fresh or drinking as part of juice or tea beverages.
Pomegranate juice has been shown to reduce plaque buildup in arteries, lower blood pressure and reduce chest pain. It may also help keep blood cells from clumping together to form clots while the polyphenols and plant chemicals found in pomegranates may even inhibit cancer cell growth.
Test-tube studies suggest that the ellagitannins found in pomegranates may help counter the inevitable decline of brain function as we age, protecting the cerebellum which coordinates movements and learns new skills.
Ellagitannins may also help increase levels of “good” bacteria in your gut, since ellagitannins produce compounds which act as food sources for beneficial bacteria, leading to healthier digestive tract health and overall better digestive performance.
Pomegranates hailing from Iran and India have long been associated with fertility and prosperity. Pomegranates are low-cal, rich in nutrition and offer up 5% of daily value of vitamins E and B6. Their tart juice makes an ideal alternative to sugary sodas or fruit juices while serving as an excellent source of fiber – you’ll likely find seeds available at most grocery stores’ produce sections as well as premade drinks in drink sections.
