Woman eating berries

Best Foods for Anti-Aging

Aging is inevitable, but you can prolong your life and improve your quality of life by keeping a healthy lifestyle. Your health is influenced by many things like stress, sleep and activity level, but one of the most important factors is the food you consume. A healthy, nutritious diet not only helps to control weight and keep you full of necessary vitamins and minerals, there are many studies suggesting that there are certain foods you can eat to help slow down the aging process. Below, find five of our favorite foods for anti-aging.

Avocado

Avocados
This green fruit (yes, it’s technically a fruit) is an incredible addition to your diet when you want to fight aging because it contains fat. Specifically, it contains a beneficial type of fat known as monounsaturated fats. Monounsaturated fat is minuscule and as such, it can slip through membranes and provide you with protection from free radical damage. Additionally, avocados may also help to increase your bone density due to the presence of the mineral boron, which helps to absorb calcium. Avocado contains about 14 grams of fiber, which expedites the removal of harmful toxins that can speed up the aging process.

Whole wheat bread

Whole Grains
Whole grains are an important component of an anti-aging diet because they contain several health benefits that become increasingly important as you age. By affecting the rate at which your arteries age, whole grains can help to reduce your risk of cardiovascular disease. Whole grains are processed more slowly than processed grains, so they help prevent high blood sugar and diabetes by keeping blood sugar levels more steady for longer periods of time.

Fish

Fish
A staple of the famous anti-aging regime, the Mediterranean diet, fish is an excellent way to provide your body with nourishment and some serious heart health benefits. Studies conducted thirty years ago indicated that native Inuit of Alaska were impressively free of heart disease and scientists attribute this to the extraordinary amount of fish that Inuits consume. Omega-3 fatty acids are found in abundance in fish and these fatty acids prevent cholesterol from building in the arteries and protect against irregular heart rhythms. Additionally, those who consume fish regularly have a lower risk of stroke and Alzheimer’s disease.

Olive oil

Olive Oil
Another essential in the Mediterranean diet is olive oil. Like the avocado, olive oil contains monounsaturated fats, but it also contains other significantly beneficial ingredients that fight aging and age-related diseases. The monounsaturated fats in olive oil have anti-inflammatory properties, which help reduce the risk of cardiovascular disease and cancer. Antioxidants and polyphenols in olive oil also help to slow cognitive decline as you are.

Dark chocolate

Dark Chocolate
Proving that you can enjoy dessert while improving your health, dark chocolate, in moderation, is another food to add to your anti-aging grocery list. Cocoa, the main ingredient in dark chocolate, is full of helpful flavonoids and antioxidants. According to a study published on PubMed.gov, “the body of short-term randomized feeding trials suggests cocoa and chocolate may exert beneficial effects on cardiovascular risk via effects on lowering blood pressure, anti-inflammation, anti-platelet function, higher HDL, decreased LDL oxidation. Meanwhile, the large body of prospective studies of flavonoids suggests the flavonoid content of chocolate may reduce risk of cardiovascular mortality.”

The foods you choose to put into your body have a direct impact on not only your current health, but your future health as well. Eating foods that fight aging help you achieve your maximum potential right now and can help you decrease your risks for major aging concerns including brain function and cardiovascular disease. Construct a diet that includes plenty of fresh produce, lean protein, whole grains and healthy fats and use some of our favorite foods for anti-aging as a guide.

Woman eating fruits in a garden

Foods That Keep You Young

Aging is inevitable, but if you are eating the right foods, you can help yourself feel young for a longer period of time. A healthy lifestyle including a balanced, nutritious diet and plenty of exercise keep you looking and feeling young and in great shape. There are tons of foods that benefit you when it comes to aging, but here are four of our very favorites.

Woman holding an apple.

Apples
The old adage “an apple a day keeps the doctor away” is pretty spot on; apples contain a range of health benefits two of which are improving your body’s immune system and digestive functioning. The vitamin C content in apples provides anti-aging effects while also helping your immune system fight diseases. As you age your digestive system tends to slow down, but eating foods that are high in fiber, like apples, boost your digestive system to keep your healthy.

Woman holding a bunch of grapes.

Grapes
Grapes are one of the best fruits you can eat to help slow down the aging process. Technically classified as berries, grapes are packed with antioxidants, flavonoids, polyphenols and potassium. One of the greatest things you can do for your body as you age is to decrease your sodium intake and increase the amount of potassium you get. Potassium is associated with lowered risks of stroke, lowered blood pressure, the prevention of losing bone mineral density and decreased risks of heart disease. Grapes contain the flavonoid quercetin, which is a natural anti-inflammatory. Quercetin benefits you as you age by reducing the risk of atherosclerosis, a disease of the arteries by a buildup of plaque, and is thought to have anti-cancer benefits, although more human studies are needed. Polyphenols in grapes also work to lower your blood pressure and reducing the risk of cardiovascular disease. Lastly, the polyphenol resveratrol helps to protect your body against heart disease, cancer, Alzheimer’s disease and diabetes. As if that wasn’t enough, resveratrol is also a key player in keeping your skin looking young and healthy.

Woman holding kale.

Kale
There’s a reason you hear about kale all the time, it’s truly a superfood and it can help combat aging. Kale is an incredibly nutrient dense food and comes with very little calories; a one-cup serving of cooked kale contains only 36 calories. Kale contains vitamins K, A, E and B vitamins 1, 2, 3 and 6 in addition to manganese, copper, calcium, potassium, iron, fiber, omega-3 fatty acids and folate. Kale is rich in antioxidants and the beta-carotene and lutein content protect your body against oxidative damage from free radicals. It is also thought that kale helps protect against cancers such as breast, colon, bladder, prostate and ovaries.

Woman eating walnut

Walnuts
Nuts in moderation are great for your health and walnuts may be the most beneficial of them all. Walnuts are full of protein, healthy fats, fiber, antioxidants and a host of vitamins and minerals. One of the most frustrating parts of aging is the loss of mental sharpness and walnuts help fight this. Walnuts contain omega-3 fatty acids, vitamin E, melatonin and antioxidants that all slow cognitive decline. A study published in the American Journal of Clinical Nutrition, found that those whose diets included a healthy amount of nuts showed that body mass index, body weight and waist circumference were controlled among the groups of individuals who consumed a healthy amount of nuts. Additionally, the amino acid l-arginine can provide vascular benefits to those who are at risk of or have heart disease.

Eating a varied diet full of lean proteins, fresh produce and whole grains is one of the greatest things you can do for your body at any age. Selecting foods that have amazing nutritional content, like the four above, help keep you healthy and young.