As we age,the foods we eat can greatly affect our fitness, appearance, quality of life ,and disease risk. 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 is rich in healthy fats like MUFA which lower risk of severe skin aging.
2.Green tea: Green tea is high in antioxidants particularly Polyphenols which help reduce external skin aging — from environmental stressors such as the sun and pollution.
3.Fatty Fish: Fatty fish is a highly nutritious food that can promote healthy skin.Its long-chain omega-3 fats are linked to a strong skin barrier and may to decrease inflammation which demage the 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 and other antioxidants can help protect the skin from sun damage and help slow skin aging.
5.Vegetables: Most vegetables are extremely 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 and
sweet potatoes.
6.Flax seeds: Flax seeds are great source of an omega-3 fatty acid called alpha-linolenic acid (ALA) that helps to maintain healthy skin membrane by helping your skin stay hydrated and plump.
7.Pomegranate: They’re high in fiber, potassium, and vitamin K,which help support a healthy heart.They’re likewise rich in antioxidants, such as flavonols,tannins,phenolic acids, and lignans that may also help and support healthy skin aging by decreasing UV skin damage and brown spots caused by sun exposure.
8.Avocados: Avocados are rich in heart-healthy fats, fiber,and several vitamins and minerals that are essential for health.Their high content of monounsaturated fat may help promote healthy skin by supporting a healthy skin membrane,while their high antioxidant content may fight free radicals that damage and age the skin.
9.Tomatoes: Tomatoes provide many impressive health benefits,several of which can be attributed to their high lycopene content.Lycopene is a type of carotenoid that gives tomatoes their red color. It also acts as an antioxidant to help reduce the risk of chronic disease.Studies in human skin samples show that lycopene may also provide a small amount of protection from the damaging rays of the sun.
10.Collagen peptides: Collagen is the body’s most abundant protein. In particular,it’s found in high amounts in the skin and joints.
As we age, our body begins to break down collagen and produces it less effectively. This can lead to gradual signs of skin. aging, such as wrinkles and sagging skin. So, eat healthy protein rich foods regularly like chicken, tofu, eggs, fish etc.