Anti Aging Foods

Anti aging foods are suggested as being helpful in maintaining health and vitality. Nothing can stop the inevitability of aging, and the expectation is not to be looking like a teenage at retirement age! And signs of maturity are not indicators of poor health. Good nutrition and some exercise can assist towards health and longevity.

With age, and physical changes, some vitamins, minerals and trace elements may be needed more by the body. Are there also identified food choices that can aid in keeping the body younger in organ health and function?

What are anti aging foods?

Can some foods potentially keep skin plumper and more resilient, maintain the brain more alert with good memory recall, and benefit the functioning of important bodily organs?

“You have to feed your body good nutrition for it to run like it’s supposed to run. You have to have good maintenance,” says Joan Salge Blake, EdD, a nutritionist and professor at Boston University. “You have to start treating your body like you do your cars and your home. “Sometimes, you forget that your body is a well-oiled machine.” Source: https://www.webmd.com/healthy-aging/over-50-nutrition-17/anti-aging-diet

Can anti aging foods benefit skin health?

Skin is the main defense that protects the body from external threats. The aging of the skin is caused by internal and external factors. Skin aging is mostly chronological aging but skin is also affected by photo-aging.

Foods consumed affect skin quality. Eating a poor diet, with fatty foods, can cause a pasty pallor of the skin. Healthy eating, and drinking adequate water, is the path to smooth and radiant skin, along with good cleansing routines and avoiding too much sun exposure.

Unhealthy foods can taste more appealing, and even addictive, such as burgers, fries, pizzas, soft drinks, candies, etc. or also known as the “Junk foods”. Junk foods and refined goods are made to be addictive. It is part of marketing strategy. Usually these foods have high levels of ingredients such as salt, sugar and fat. They stimulate the centers of pleasure in our brains, making us feel the yummy sensation and make us want to eat again. See, we have relatively large brains and they need a lot of energy.

Fast food is popular, being quick and easy and cheap, but not a good basis for healthy eating. Rather than nutritious ingredients such as lean meats, whole grains, fresh fruits and vegetables, fast food is mostly made with cheaper ingredients such as high fat meat, refined grains, and added sugar and fats.

Some suggestions to reduce cravings for unhealthy foods:

Drink Water – Water consumption is important for healthy body function,

And The Sensation of Hunger can sometimes be due to Thirst.
Eat Protein
Avoid being in situations which present unhealthy food options
Plan Weekly for Meals
Eat Regular, Small Portions and Avoid Getting Very Hungry
Avoid Stress or Manage Stress
Spinach Extract is Recommended by some
Good Sleep is important
Eat Proper, Healthy Meals
When Going Supermarket Shopping, Eat Before, Don’t Shop When Hungry
Mindful Eating – Make an Occasion of Meal Times, Eat Slowly, Consider The Food you are consuming

Anti aging strategies also includes eating food in small portions as the healthy option. Nevertheless, it is important to note that there are guilt-free alternatives to your beloved fast foods that won’t lead to more saturated fats and carbohydrates. With the help of “USANA a Utah-based multi-level marketing company that produces various nutritional products, dietary supplements and skincare products, shared some hacks on recipes with 5 healthy food swaps.

Butter Substitutes:

Instead of using butter, shortening, or lard in your recipes, try olive oil or another vegetable oil. For a sweeter substitute, you can even use fruit puree or applesauce.

Spaghetti Squash:

It is full of nutrients, and its light flavor makes it perfect to use as a low-carb trade for any dish that calls for pasta.

Eggplant:

Eggplant as a meat substitute. You can either broil or pan fry to soften it before pairing it with your other favorite toppings.

Ground Poultry:

Substituting ground chicken or turkey for ground beef is a great way to cut calories and saturated fat without sacrificing protein.

Cauliflower:

For rice, grate the cauliflower using a hand grater or a food processor.

For a mashed substitute, steam the cauliflower and then press out the moisture with a cheese cloth or paper towel. Season to taste and “enjoy.” Source: https://whatsupusana.com/2019/10/healthy-food-swaps/

To have better support for healthy, glowing skin, these anti aging foods can be helpful for your 40s, 50s and beyond body.

Eating fruits and vegetables can be the best and most effective way of treating dull complexions and fine lines. Considerations for anti aging foods includes –

The Watercress, for a nutrient-dense hydrating leafy green,

Red bell pepper that are loaded with antioxidants,

Papaya that is rich in a variety of antioxidants, vitamins, and minerals,

Blueberries rich in vitamins A and C with an age-defying antioxidant called anthocyanin,

Broccoli an anti-inflammatory anti-aging powerhouse,

Spinach is super hydrating and packed with antioxidants that help to oxygenate and replenish the entire body,

Nuts especially Almonds are a great source of vitamin E,

Avocados are high in inflammation-fighting fatty acids that promote smooth, supple skin,

Sweet potatoes comes from an antioxidant called beta-carotene,

and Pomegranate seeds are high in vitamin C and a variety of potent antioxidants.

Plus adequate water intake to keep the body well hydrated.

Source: https://www.healthline.com/health/food-nutrition/anti-aging-foods#10.-Pomegranate-seeds

Our choices in environment and lifestyle can cause premature ageing for our skin. Age is just a number, and although it is not possible to turn back time, with the help of eating nutritious foods the aging effects on skin, body, and functioning can be slowed. These are some diets and anti aging foods that studies have shown will aid in slowing ageing and extending healthy longevity.

“The Mediterranean diet is based on the foods that people in Greece and Italy used to eat in the 1940s and 1950s. It has been suggested that these people had far better physical and mental health than the Americans of that time. The Mediterranean diet focuses on the intake of fresh vegetables and fruits that offer vital nutrients. In this diet, red meat is eaten on only rare occasions, while fish and seafood are a must. Eggs, yogurt, milk, and cheese are also present in moderation. Sweets, artificial sweeteners, processed meat, and highly processed foods have no place in the Mediterranean diet.” Source:https://www.lifespan.io/news/mediterranean-diet/#:~:text=Likely%20due%20to%20the%20large,reducing%20the%20occurrence%20of%20dementia.

In Japan, the Japanese people are noted to have healthy genes that sustain their longevity. Studies have suggested two genes – DNA 5178 and the ND2-237Met NDgenotype – help the Japanese live longer. Though aside from their natural born beauty and genetic benefits, they also maintain youth with their traditional diet. The japanese diet has been considered a good model for anti aging foods.

Traditional Japanese diet includes:

“Seaweed – is a wonderful source of vitamins and minerals consisting of vitamin C, calcium, beta-carotene, etc.
Fish – eating fish is a stress point in Japanese cuisine, especially Japanese ladies. Fish is a good dish for ladies because it’s a great source of omega-3 which can effectively slow the progress of aging. You should frequently eat salmon, tuna, mackerel, herring, etc.
Soy Beans – a wonderful protein source, providing the body with a lot of energy. Soy beans are a type of food which can help to balance hormones in the body.
Lots of Vegetables – eat a lot of vegetables fried, raw, pickled or grilled. Most of these are mixed with miso soup or rice. Vegetables contain many vitamins and fibers that are good for digestion and help to get rid of toxins in your body.
Green Tea – is a very popular drink to go with any meal in Japanese cuisine.Green tea is rich in antioxidants which strengthens the body by discarding toxins, extra fat and can even make your breath fresher.”

Source: https://taiken.co/single/how-and-what-japanese-eat-to-maintain-youth/

Healthy Fats

Consuming anti aging foods rich in healthy fats will protect your heart and help your bodily function. A regular intake of a variety of beneficial vitamins, along with adequate sleep, daily exercise, and managing stress levels are also important for good health.

Making healthy food choices and including anti-aging foods daily can support your body to be functioning optimally.