The 10 Best Foods to Slow Down Ageing
If you want to reverse your aging clock, you need to start eating anti-aging foods. These foods are packed with vitamins, minerals, antioxidants and other nutrients that help you look youthful by preventing premature aging.
High-collagen animal or plant foods, vitamin and mineral-rich fruits and vegetables and foods that promote the body’s production of collagen are your best bets to keep you looking and feeling your best.
1. Berries
Berries are small, round fruits that generally have thin skin and a fleshy (not dry) pericarp. They’re usually juicy, sweet or sour, and don’t have a pit, stone or seeds.
They’re packed with antioxidants and vitamins, including vitamin C, which can reverse signs of aging like dullness and dryness in your skin. They also help promote collagen production, which makes your skin more firm and youthful.
They’re high in folate, which reduces your risk of cancer and heart disease, and they’re rich in fiber and potassium. They also help keep your blood sugar levels under control, which can prevent diabetes. They’ve also been shown to improve memory.
2. Green veg
Green veg are the perfect combination of a multitude of nutrients to slow down ageing, including folate, lutein, beta-carotene and more. They also supply antioxidant phytonutrients and are low in calories and fat.
A study published in the journal Neurology showed that eating greens on a daily basis may help slow cognitive decline in elderly people. The researchers found that those who ate 1.3 servings of green leafy vegetables per day had a slower rate of decline than those who didn’t.
Greens are rich in chlorophyll, which is responsible for their anti-inflammatory effects. They are also an excellent source of vitamin C, which supports collagen production. They also contain glucosinolates, which are cancer-protective compounds.
3. Green tea
Green tea contains a high concentration of antioxidants, including the polyphenol epigallocatechin gallate (EGCG). These compounds are thought to help protect skin cells from free radical damage.
It’s also a great source of vitamin C, which helps fight UV-induced damage to skin and boost collagen production.
EGCG can also inhibit a collagen-attacking enzyme, which reduces wrinkles and fine lines.
It has also been shown to cut your risk of Alzheimer’s and cancer. In fact, a study found that participants who drank the most green tea were half as likely to develop pancreatic cancer as non-tea drinkers.
4. Carrots
Carrots are one of the ultimate health foods, offering a wide range of nutrients, and they’re also less expensive than many so-called “superfoods.”
They’re rich in beta-carotene, which helps the body make vitamin A. The antioxidant is important for healthy eyes and bones, as well as immune function.
It can help prevent cancer, too, by inhibiting the growth of cancer cells. It also boosts memory and brain function.
The nutrient also protects against high blood pressure, stroke, and heart disease. It also strengthens the immune system.
Lastly, carrots are a great detoxifier for the liver. They’re rich in Vitamin A, which reduces bile and fat in the liver, helping to rid the body of toxins and promote healthy metabolism.
5. Citrus fruits
Citrus fruits are well known for their high levels of vitamins and antioxidants, which are beneficial to the human body. They are also rich in potassium, fibre, and carbohydrates.
These fruits can help to boost metabolism, improve muscle, bone, digestion, brain, heart, and physical and mental health. They also boost immunity and protect against toxins.
Researchers have found that citrus flavanones, which are found in oranges, lemons and grapefruit, help to lower oxidative stress. This can prevent or delay chronic diseases linked to obesity.
In addition, many of the secondary metabolites in citrus fruits (flavonoids, alkaloids, limonoids, coumarins, carotenoids, phenolic acids and essential oils) exhibit various bioactivities. These bioactivities can be used to develop new chemotherapeutic or complementary medicines, including antioxidants.
6. Beans
Besides being rich in protein, beans are also full of vitamins and minerals that are important for anti-aging. They are a great source of iron, magnesium, phosphorus, zinc, B vitamins and folate.
They are also a good source of antioxidants, which help ward off free radical damage and prevent disease. In addition, some beans contain isoflavones.
Proline and glycine are two of the amino acids that help your body produce collagen, which is necessary for healthy bones, joints, skin and hair. These amino acids are found in meat and fish, but you can also get them from green leafy veg (watercress, spinach and seaweed), grains, seeds, nuts and soy beans.
Eating a diet high in sugar can degrade your collagen. This is why you should limit your intake of sugar-rich foods and eat plenty of vegetables, which are low in sugar.
7. Walnuts
Walnuts are a healthy snack that can reduce cholesterol while improving arthritis and boost levels of antioxidants. According to a study published in the journal Circulation, consuming half a cup of walnuts daily lowers LDL cholesterol levels in adults age 63 to 79 years.
They also contain anti-inflammatory components like omega-3 fatty acids, polyphenols, and vitamin E. All of these have been shown to help combat inflammation and oxidative damage that leads to diseases such as diabetes, rheumatoid arthritis, allergies, and atherosclerosis.
Research also suggests that walnuts may benefit brain function in both humans and animals. For example, when mice with Alzheimer’s disease were fed walnuts for 10 months, their memory and learning improved significantly. And older rats who were given walnuts for eight weeks had restored age-related memory impairments.
8. Yogurt
A good source of calcium, yogurt is one of the healthiest foods you can eat. It also contains probiotics, which boost your immune system and help maintain digestive health.
Yogurt is made when milk or milk-based products are cultured with bacteria (lactobacillus bulgaricus and Streptococcus thermophilus) at a temperature of about 110 to 115 degrees Fahrenheit. The bacteria convert the sugar in milk, called lactose, to lactic acid.
The bacteria also make the yogurt tart and tangy. It’s important to choose a high-quality, natural yogurt that has not been processed or enhanced with added sugar.
Research suggests that the lactic acid-producing bacteria in yogurt influence our gut microbiota, affecting our immunity and even our cognitive function. It’s important to eat this healthy food regularly for a long, happy life!
9. Oatmeal
Oats are a fantastic food to include in your diet as they are packed full of vitamins, minerals and antioxidants. They also contain a high amount of soluble fibre which aids in weight loss and lowers cholesterol levels.
Eating oats in the morning with a handful of berries can help to increase your body’s collagen levels, which can fight off signs of ageing including wrinkles and sagging skin.
It can also boost your immunity and improve your general health. The beta-glucan in oats increases your immunity by boosting white blood cells, which can protect you from diseases and viruses.
Oatmeal can also be used as a facial mask which has been known to reduce the appearance of fine lines and wrinkles by increasing collagen levels in the skin. It can be used once a week to keep your complexion looking younger.
10. Dark chocolate
The antioxidants in dark chocolate can help reduce wrinkles and keep skin looking youthful. It also increases blood flow and hydration, improves collagen content, and promotes cell growth.
It can also reduce your risk of cardiovascular disease, lower oxidation-prone LDL cholesterol, and reduce insulin resistance. Eating a few squares of chocolate a week can make a significant difference in your heart health.
In addition, the caffeine found in dark chocolate can help boost your mood and give you more energy. This is particularly important for seniors who may be more susceptible to stress.
It can also help keep your memory strong, as the flavonoids in dark chocolate have been shown to increase blood flow to the brain. Taking small amounts of quality chocolate every day is also thought to prevent a decline in mental function as you age.
