Health is Wealth: Foods that delay aging process
By Jennifer S Kuwanta
The popular saying, “Health is your wealth” and “You are what you eat” is indeed a true saying.
There are foods we eat that can help delay the aging process and give better immunity against sicknesses and diseases that attack.
What we take into our body system determines our health quality, which includes our physical appearances.
Our input determines our output. So if you eat right, you get the right outcome but if you eat wrongly, you get the negative result.
As we age, we need to be more cautious of the kind of food we take into our body systems. This is because every cell and engine in our body works less, and slower than when we where all younger. So we need to eat right to aid our body in fighting and supporting where necessary.
The foods we eat is a great contributory factor to our aging process. It affects our fitness, appearance, quality of life and disease risk.
Our bodies rely on various nutrients to support the natural aging process. Some nutrients may help slow signs of aging, such as by promoting healthy skin.
It’s important to note that this doesn’t work like magic, eating specific foods isn’t going to make you look noticeably younger overnight, and that nutrition is only one aspect of aging well.
Still, adding nutrient-dense foods to your diet can help you look and feel your best as you get older. In general, try to eat:
– Healthy sources of protein
– Healthy fats
– Foods that are rich in antioxidants
Here are 10 nutritious foods that support healthy aging.
1. Extra virgin olive oil
Extra virgin olive oil is one of the healthiest oils on earth. It’s rich in healthy fats and antioxidants that help reduce inflammation and oxidative damage caused by an imbalance of free radicals in the body
A diet rich in olive oil has been linked to a lower risk of chronic diseases, including
heart disease
type 2 diabetes
metabolic syndrome
certain types of cancer
Olive oil has strong anti-inflammatory properties that may protect against severe skin aging and chronic disease.
2. Green tea
Green tea has strong antioxidant properties. As such, it may help protect your skin against free radical damage that can occur as a result of external factors like pollution or sunlight.
Polyphenols are found in green tea which helps reduce external skin aging — from environmental stressors.
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In fact, many skin care products contain green tea extract for its antioxidant and antiaging properties.
That said, consuming a diet high in antioxidants is associated with a reduced risk of chronic disease and healthier skin. And drinking green tea can be a great way to get more antioxidants into your diet.
3. Fatty Fish
Fatty fish is a highly nutritious food that can promote healthy skin.
Its long-chain omega-3 fats are beneficial against heart disease, inflammation, and many other issues
Fatty fish, such as salmon, are high in omega-3s, protein, selenium, and astaxanthin, which are all associated with healthier skin.
4. Dark chocolate or cocoa
Dark chocolate is a rich source of polyphenols, which act as antioxidants in the body.
In particular, it contains flavanols, which are linked to numerous health benefits, such as a lower risk of:
-Heart disease
-Type 2 diabetes
-Cognitive decline
Additionally, it’s thought that a diet rich in flavanols and other antioxidants can help protect the skin from sun damage and help slow skin aging.
In one high quality 24-week study, participants that consumed a flavanol-rich cocoa beverage experienced significant improvements in skin elasticity and facial wrinkles compared with those in the control group.
5. Vegetables
Most vegetables are extremely nutrient-dense and low in calories.
They contain antioxidants, which help reduce the risk of heart disease, cataracts, and certain cancers.
Many vegetables are also high in carotenoids, like beta carotene and lycopene. Some research suggests that a diet high in carotenoids may protect the skin against the sun’s UV rays, which are the main cause of premature skin aging.
Some of the best sources of beta carotene are:
-Carrots
-Pumpkin
-Sweet potatoes
Many vegetables are also rich in vitamin C, which is a potent antioxidant. Vitamin C also plays a crucial role in collagen production. Collagen is a key building block of the skin, but its production begins to decline after the age of 25.
Vegetables with the highest vitamin C content include leafy greens, bell peppers, tomatoes, and broccoli.
It’s important to eat vegetables of different colors, as each color represents different antioxidants that can benefit your skin and overall health.
Aim to have at least two vegetables at each meal and always protect your skin using sunscreen.
6. Flax seeds
Flax seeds offer impressive health benefits.
They contain lignans, which are a type of polyphenol that has antioxidant effects and may lower your risk of developing a chronic disease, such as heart disease and breast cancer.
They are also a great source of an omega-3 fatty acid called alpha-linolenic acid (ALA). Consuming a diet rich in omega-3 fats helps support a healthy skin membrane by helping your skin stay hydrated and plump.
In high quality studies from 2009 and 2011, women who consumed flax seeds or flax oil for 12 weeks showed increased hydration and smoother skin. However, newer research is needed.
