Twenty Plus Anti-Aging Foods
It is often said, we are what we eat. We can’t change getting older, but we can stay as healthy as possible with better choices. Diet is key to helping us slow the aging process so that it has less of a hold of us. Some benefits would include smoother skin, less joint pain, and better digestion. As for most things in life, we need to keep moderation in mind, eat a variety of vegetables and fruits, and limit our intake of protein, especially red meats.
Antioxidants are compounds that inhibit oxidation, a chemical reaction that can produce free radicals and chain reactions that may damage the cells of organisms. Many of the following foods contain high levels of vitamin A, C, and E, which are dietary antioxidants.
Tomatoes are popular and good for you with vitamins and lycopene, an antioxidant that can help your heart and skin. Lycopene is more effective when the tomato is cooked, so throw some on the grill or make spaghetti sauce.
Olive oil is packed with omega-3s to help smooth our skin. It tastes good and is easy to add to our diet in dressings or an herb dip for breads.
Chocolate is a favorite of many people, and here we should limit our consumption to the dark kind as it’s high in flavanols. Don’t overeat and avoid the milk chocolate kind as it’s often high in sugar. I was hoping I’d find this on the list.
Watercress and other bitter greens like dandelions, kale, arugula, radicchio, and collards, to name a few, are full of vitamins and minerals as well as antioxidants. You can enjoy them raw or steamed to help preserve the benefits. Some vitamins you’ll find are A, B1, B2, B6, C, and more. Although not considered a bitter green, spinach ranks near the top of healthy vegetables with its rich source of vitamin K, which aids in the control of certain cells that work in the breakdown of bones. Steam or sauté this vegetable or enjoy it raw in a salad or make that cool green smoothie. Onions are popular as an addition to many cooked dishes. Having them raw as on top of hamburger (grass feed beef, of course) reduce the number of bacteria in your mouth. Be sure to chew thoroughly to get the benefit. While on that topic, we should all chew our food thoroughly, which leads us to slow down our eating and feel more satisfied sooner. Did anyone say aid in weight loss? Red bell pepper is an antioxidant powerhouse.
Cruciferous vegetables like broccoli, cabbage, Brussels sprouts, cauliflower, and others in this family are rich in vitamins and minerals. They contain vitamin K and folates that may reduce inflammation and our risk of cancers.
Wild Salmon is rich in omega3, which helps our skin. Studies show that six ounces a week can help reduce pre-cancerous skin lesions by nearly 30 percent. Vitamin D in salmon boosts the health of bones and teeth.
Yogurt – the plain Greek kind, not the sugary variety has an abundance of B vitamins. You can enjoy this good source of calcium with some fresh berries or stir it into dishes that call for cream to give it a tart punch. You can use the low-fat kind, but the whole milk variety is best.
Soy in the form of edamame or tofu can be found in most grocers. Edamame is the soybean and is great steamed as a side dish or tossed into salads. Tofu has several forms, from very soft to firm, almost chicken-like. Grill it or sauté in olive oil and garlic or chop it and toss into a wok for a protein kick to stir-fry.
Mushrooms are available in a variety of types and are powerhouses of vitamins and minerals. Don’t be afraid to try new, even odd-looking ones like lions mane, shitake, portobellos, enoki, or oyster, to name a few. You might be surprised by the tastes and textures. Most of them have high concentrations of beta-glucans, polysaccharides, phytonutrients, antioxidants and vitamin D, which account for their immune-boosting and anti-cancer properties. They’re also full of amino acids, fiber, and other vitamins and minerals, like vitamin B complex, copper, manganese, magnesium, potassium, selenium, and zinc. And they’re low-sodium, low-calorie, fat-free, and cholesterol-free! They are a guaranteed healthy treat.
Star fruits like grapefruit and mangoes have many benefits besides tasting good. Each has large quantities of vitamin C, which aids collagen formation. Deep yellow fruits help our skin with carotenoids. Blueberries are a champion of antioxidants that work to reduce free radicals which damage skin and nails. They are rich in anthocyanins which give the characteristic blue color. Have a few at your desk for a healthy snack instead of chips or pretzels. Apples are popular and good for you with high levels of water and fiber. Papaya has antiaging properties from its enzyme, papain. Avocado is a healthy choice to spread on toast or in a salad. They are a rich source of healthy oils and vitamin A which protects by blocking toxins and sun damage to our skin.
Nut butters such as almond, cashew, or peanuts (yes, these are legumes and not nuts) are rich in vitamin E and healthy fats. Enjoy them on dark wholegrain bread or add them to a smoothie. They are also high in calories.
Eggs are a great source of protein and biotin to reduce again nails. There are countless ways to enjoy them. Eggs are a source of cholesterol so you might want to limit your weekly intake.
Lentils have been enjoyed by humanity for thousands of years. They come in a variety of colors and are rich in folates and protein. Folates help with cell and tissue renewal. They work well in ethnic dishes with curries or found in stews or as a type of flour for baking.
Some top herbs include cloves, cinnamon, and turmeric. Cloves have the highest mean antioxidant value. Everyone is familiar with cinnamon, and it has a popular flavor and is thought to aid in circulation. Turmeric aids in the lowering of joint inflammation and is an excellent addition to Indian dishes.
The lowly sweet potato, with its deep orange color, is a good source of vitamin A, C, and E. Enjoy them roasted with other root vegetables like red beets, parsnips, and turnips.
Green tea has been enjoyed for millennia and is refreshing. The compounds in this variety of tea seem to help older adults prevent tooth loss and reduce mouth bacteria and gum diseases.
Honey is often overlooked as part of a healthy diet. While it’s true that it is pure sugar, those bees have worked hard for you. It only has a trace of minerals, but it’s worth noting that honey is rich in health-promoting plant compounds known as polyphenols. Dark versions of honey contain more nutritional elements which help neutralize reactive oxygen species, which causes cell damage.
Beef has gotten some bad publicity in recent years, but it’s hard to find a better source of protein, iron, and vitamin B12. Be sure to consume it with foods containing vitamin C to aid in absorption. The best beef to use is the grass-fed variety as it is leaner but still has a great flavor
These ideas are a short list of a healthy addition to your diet. It is certainly not all-inclusive and is meant to spur you to try new things and improve your meal planning. When shopping at your grocer, remember to “eat around the outside of the store.” That is to say, select the fruits, vegetables, meats, eggs, and dairy items you’ll find there. Stay away from the middle aisles to avoid sugary, salty, and highly processed foods. Forget the chips, sodas, flavored water, and salted nuts. Remember, if you are paying $5.00 for a large bottle of Smart Water, it’s not working.