18-09-2017 12:00 PM | Lathika Saju | My Indian Dream
Look and feel young with these anti aging foods
There is a saying- We are what we eat. The health of our body depends largely on the food we eat, in other words, good food begets good health. Apart from keeping us in the pink of health, there are certain foods that slow down the aging process so that you can age gracefully.
Always follow a diet that supplies your body with vitamins, minerals, antioxidants, and healthy fatty acids that will help you feel young and full of energy. Here, I will impart some information on the factors that inhibit the aging process and the foods that should be incorporated in your diet to slow down aging.
Unhealthy food like very oily food or food having a high sugar content as well as other environmental and lifestyle toxins result in the production of free radicals that damage the cells in your body. This is where antioxidants come into the picture as they neutralize free radicals and enhance the body’s ability to protect and repair itself. Studies have revealed that people who consumed the most antioxidants aged more slowly, lived longer, and had fewer health problems.[
Following are some foods that are rich in antioxidants:
Berries: Berries like blueberries, strawberries etc get their rich blue, red and purple hues from flavonoids which are a class of antioxidants known to soothe occasional inflammation and strengthen the immune system.
Pomegranates are a superfood that gets their bright red color and healthful properties from antioxidant pigments called polyphenols.
Grapes contain an antioxidant called resveratrol which has been found to extend lifespan in animal testing.
Dark chocolate with at least 60% cocoa is a rich source of polyphenols.
Cruciferous vegetables like cabbage, cauliflower and broccoli sprouts are recommended for daily consumption as they contain certain antioxidants, such as isothiocyanates and indole-3-carbinol that can even ward off cancer.
Everyone knows the wonders of green tea. It offers a wide variety of robust antioxidants that protect cells from oxidative damage.
Omega-3 fatty acids
Omega-3 fatty acids is a type of polyunsaturated fat that has powerful health benefits for your body and brain. Several studies have shown that higher omega-3 intake is linked to decreased age-related mental decline and a reduced risk of Alzheimer’s disease. It also contributes to the youthful and healthy skin as it manages the hydration of the skin and is known to prevent premature aging of the skin.
Some foods that are rich in omega-3 fatty acids are:
Fish: Fish is an excellent source of omega-3 fatty acids. A study has found that people who eat fatty fish tend to have more gray matter in the brain. This is brain tissue that processes information, memories and emotions.
Avocados: According to researchers, the high omega-3 content in avocados supports normal cholesterol levels and boosts brain health.
Flaxseeds are a good source of omega-3 fatty acids for vegetarians. They are a great addition to baked goods, smoothies and salads.
Vitamins and Minerals
A diet rich in vitamins and minerals leads to the proper growth, development as well as the proper maintenance of the body. Try to get the right amount of essential vitamins and minerals from natural, unprocessed, organic food.
Vitamins A, C, E, and K can be found abundantly in salad greens, kale, and spinach while mustard greens are excellent sources of B-complex vitamins. Dark leafy greens also contain high levels of fiber, iron, magnesium, potassium, and calcium.
Beans contain protein as well as a generous supply of folate—a B-complex vitamin essential for the production of red blood cells. They also offer potassium, magnesium, iron, and zinc.
Whole grains are not only an excellent source of dietary fiber, but also are a great source of iron, potassium, magnesium, calcium, B vitamins, and vitamin E.
The good bacteria in your gut supports everything from metabolism and immune function to digestive health and even mental balance. Some probiotic-rich foods include yogurt and Kefir. Bananas, berries, legumes, garlic, onions, whole grains, and nuts are some excellent prebiotic foods that nourish the friendly bacteria.
Nuts such as almonds and walnuts in monounsaturated fat, fiber, vitamin E, magnesium, copper, and phytonutrients. They support normal cholesterol and help reduce occasional inflammation and oxidative stress.
Water is essential for every function in the body. Drink lots of water to stay healthy and look young. It helps to flush out the toxins from the body and a well-hydrated body leads to a healthy and glowing skin.
As the time clock keeps ticking away, we can make smart food choices that will help to promote graceful aging.
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