When it comes to aging, you cannot rule out the role played by genes. Though genetics is involved in the process of aging, it is the lifestyle that becomes the crucial factor in the long run. Lifestyle includes diet; and proper nutrition is vital for preventing age-related diseases and the signs of aging. Even though, the market is flooded with anti-aging supplements and creams, intake of the right anti-aging foods can work wonders.
Relation Between Aging and Foods
Aging is inevitable, and is evidenced by wrinkles on your skin, decline in physical capacity, memory loss, decline in the functioning of sense organs (eyes, ears and nose) and other physiological functions, like digestion and cardiovascular function, and gradual onset of geriatric illnesses. Getting old is something, which is not in the wish list of any human being. Staying young forever is an impossible thing, but you can try to fight the aging process with the right foods and a healthy lifestyle. A healthy diet and regular exercises can be the best solution for aging.
Talking about anti-aging foods, the most important ones are those with antioxidants, which can prevent various diseases. Reduce intake of foods that contribute to free radical activity in the body. Such foods include rice, pasta, root vegetables, pastries, cakes, etc. Consume foods with antioxidants that fight free radical activity. Antioxidants have the ability to retard the process of aging, and help to prevent cancer, heart diseases and high blood pressure. You can slow down the process of aging by maximizing intake of foods with antioxidants.
List of Anti-Aging Foods and Drinks
Acai Berry: Native to Brazil, the acai berry is a tiny grape-like fruit, which contains high levels of antioxidants and omega-3 fatty acids, both of which are good to prevent aging and age-related diseases. You can include this fruit in your diet, but it is better to use it moderately.
Avocado: This fruit is rich in vitamin E and monounsaturated fats. While vitamin E helps to maintain a glowing skin and shiny hair, mono unsaturated fats are good for reducing the level of bad cholesterol in the body. Avocado is rich in potassium, and this mineral curbs fluid retention and high blood pressure.
Berries: Berries are rich in antioxidants and other compounds, which are beneficial for human health. Black and blue-colored berries contain phytochemicals called flavonoids, which are antioxidants that fight free radicals and prevent aging. According to recent studies, blueberries contain some compounds that reduce inflammation and oxidative damage, which are associated with age-related deficits in memory and motor function. Gooseberry, which is a very good source of vitamin C, is also good for proper blood circulation and for fighting aging.
Cruciferous Vegetables: Vegetables, like cabbage, cauliflower, broccoli, kale, watercress, Brussels sprouts, turnip, and radish, help the body in fighting toxins, which cause degeneration of cells and aging. Regular and moderate consumption of cruciferous vegetables (raw or partially cooked to retain the beneficial enzymes) can be beneficial for the body.
Fish: It has been observed that, people who consume fish on a regular basis are free of heart disease, to a certain extent. This is due to the high levels of omega-3 fatty acids, which prevent rise of cholesterol level in the body. These compounds are also beneficial for preventing abnormal heart rhythms. Some of the anti-aging diet plans include fish as the main food, but beware of those fish that contain mercury and pesticides.
Garlic and other Alliums: Garlic has medicinal properties that help in preventing colon cancer and heart diseases. It is good for reducing cholesterol level and for blood thinning, thereby preventing heart diseases. Garlic prevents cell degeneration, which causes aging. To get the maximum benefits of garlic, you have to eat it in the raw form. Apart from garlic, other Alliums, like onion, leeks and chives, are also good for fighting the aging process.
Green Tea: The list of anti-aging foods would be incomplete without green tea, which has been used in some Asian countries, throughout the centuries. Regular consumption of green tea in moderate amount, is said to be beneficial for humans, as it offers various health benefits. Apart from the health benefits, green tea is also good for the skin, owing to its anti-inflammatory and antioxidant activities.
Melons: These nutritious fruits can be included in your daily diet, if you want to fight aging. You may use muskmelon or watermelon, which have an alkalizing effect on the body. They also provide nutrients, and fluids, which are essential for proper functioning of the body.
Nuts: Almost all types of nuts are rich in vitamins, minerals, unsaturated fats, and other phytochemicals, including antioxidants. Walnuts contain high levels of omega-3 fatty acids, potassium, magnesium, iron, zinc, and selenium. Almonds and cashews can fill the body with immense energy. Including moderate amounts of nuts in your diet can be beneficial for improving the digestive function, boosting the immune system, preventing cancer, and reducing cholesterol level. Avoid eating rancid nuts, as they contain free radicals, which can harm the body. Most of the nuts are high in fat content, so use them moderately.
Red Wine: The list of anti-aging foods includes red wine too. Red wine contains resveratrol, which slows down cellular aging. It is also believed to be good for preventing age-related illnesses.
Water: Staying hydrated is one of the golden rules to prevent aging. For this purpose, there is nothing that can replace water. Drink at least eight glasses of water per day, as it contains no calories and chemicals. It is better to use filtered water than tap water. Water helps to flush out the toxins in the body, and provides fluidity for blood, along with rendering a clear skin.
Yogurt: Yogurt is also an anti-aging food, which has been associated with longevity. Even though, there is no scientific evidence to prove the anti-aging properties of yogurt, it is rich in calcium, which boosts bone health and prevents osteoporosis. It contains beneficial bacteria to promote the health of the digestive system and the immune system. These bacteria are also good to prevent age-related problems of the intestine.
Other anti-aging foods include carrots, olive oil, soy, whole meal pasta, beans, barley, green vegetables, and sunflower seeds. Ginseng extract is also used in some anti-aging supplements for men. Dark chocolate is another anti-aging food, which contains flavonol that can prevent high blood pressure, type 2 diabetes, kidney disease, and dementia. Even though, chocolate is good for cardiovascular health, it is high in calories. So intake of chocolate should be moderate. While fruits and vegetables are good for health, ensure that you consume the right ones. Some of them may be high in calories, whereas some others contain high levels of sugar. Gain some knowledge about the fruits that are right for you. Use them regularly, but in moderate amounts, as overdoing may ruin the efforts. Make sure to consume anti-aging foods, without adding any sauce or syrups. In case of nuts, raw ones are preferable to salted versions. Avoid those food items, which are high in sugar and are too oily and/or spicy. Cut down intake of refined food, junk food and carbohydrates. Give up smoking and adopt a healthy lifestyle, with regular exercise. So stay healthy and fight aging.
Read more at Buzzle: https://www.buzzle.com/articles/antiagingfoods.html