Looking for foods that can turn back the clock and provide you with the best anti-aging benefits? There are six food groups that help you to lose weight and keep you young and healthy.
1. Berries & Veggies for an Anti-Aging Diet
Anybody who is bent on losing weight is sure to pile the plate with lots of fruits and vegetables that will provide innumerable benefits, like low calories, high amounts of nutrients, and gives a feeling of fullness for a long time. But, there are many foods among these that provide some additional anti-aging benefits.
Berries of all colors are packed with antioxidants. Antioxidants can prevent the damage caused by free radicals, molecules that are associated with cell damage. Berries are also rich in vitamin C, the antioxidant that keeps the skin smooth and young by preventing the free radical effect on skin cells.
Green leafy vegetables, like spinach and kale, contain an abundance of lutein and zeaxanthin, most often associated with protecting the eyes from the harmful effects of ultraviolet light. They are also rich in vitamin K, which is important in reducing bone loss and preventing fractures. They also possess potent anti-oxidant properties and have been widely used topically or in supplements which can help prolong youthful skin appearance.
2. Anti-aging protein is the real deal
The bad news is this: muscle mass in the body starts declining at the rate of 1% every year by the time one reaches the age of 40-years-old. This reduction in muscles reduces the metabolic rate and makes it easy for accumulating pounds. This increases the risk of many diseases, reduces the balance of the body, increases the chances of falling, and reduces the functioning of the immune system.
The good news is that high-quality protein is essential to building collagen and elastin to get back that smoothness and subtleness of younger-looking skin.
High-quality protein includes:
- Non-fat, Plain Greek Yogurt
- Fish & Skinless Poultry (grilled, baked or broiled)
- Legumes (chickpeas, lentils, kidney beans, pinto beans, black-eyed peas, split peas)
- Whey Protein
Experts also recommend that having plenty of skinless chicken and turkey breast, lean beef and pork, eggs, beans, and seafood, will help to boost the metabolism and help to feel full after meals. Dairy products are rich in proteins apart from important minerals like calcium, phosphorus and potassium. Having fat-free milk and yogurt and low-fat cheeses help to regulate pressure and keep bones healthy.
A study published in the Journal of Peridontology also reminds us that eating at least 1/4 cup of yogurt every day will bring about a 60% lower risk of gum disease, while reducing tooth loss by 50%.
3. Omega-3 fatty acid
Chronic inflammation can be reduced considerably by consuming fatty acids. “Many studies report that omega-3 fatty acids from fish act on those areas of brain which leads to improved mood and attitude among healthy people," says Artemis P. Simopoulos, MD, author of The Omega Diet. Omega-3 fatty acids present in salmon and tuna have the most potent anti-inflammatory effects. Vegetarians can opt for omega-3 fatty acids from plant sources like walnuts and flax seeds. At a minimum take a fish oil supplement daily but remember nothing replaces the nutrients you can get from food.
4. Whole grains
Everyone knows that eating whole grains with an abundance of fiber keeps you regular and helps rid the body of unwanted substances. Fiber also controls your appetite and keep blood sugar at a balanced level. But a diet rich in whole grains, including oats, whole wheat and brown rice, has other anti-aging benefits because they're rich in vitamins and minerals. Eating whole grains has also been linked to a lower risk of heart disease, stroke and diabetes.
Engaging in physical activity helps to maintain muscle mass, improve metabolic rate, and the functioning of the heart and lungs. Results of a recent study showed that elderly people who ran were able to stave off age-related issues for almost 16 years when compared to the people who did not run. During the 21 year follow-up of runners in this study, only 15% of them had passed away when compared to 34% of non-runners. Chances of death due to heart disease, stroke, cancer, and neurological conditions were naturally lower in active people. The American Heart Association and American College of Sports Medicine maintain that 30 minutes or more of moderate activity, five days a week, is the best route to healthy living. You should also include strength training twice a week which will help to maintain muscle mass and peps up the metabolism.
You've known for a while that sunscreen is absolutely essential in preventing or reducing the chance of skin cancer and premature aging. But did you know that using sunscreen can actually contribute to the reversal of wrinkles? According to a fairly recent by Johnson & Johnson Consumer Inc. and published in Dermatologic Surgery, not only does wearing a daily SPF fend off wrinkle-causing UV damage, it can actually help erase signs of aging. When people were asked to apply a moisturizer with broad-spectrum SPF 30 sunscreen to their faces daily for an entire year, the results showed an improvement in skin texture, clarity, and a reduction in sun spots and uneven tone.
7. Red wine and other drinks
Resveratrol, an important component in red wine, is a powerful antioxidant and helps to considerably reduce inflammation. Moderation is the key, limiting the drink to a five-ounce glass every day. For those who do not drink wine, coffee seems to be the solution. Coffee is found to reduce the risk of type 2 diabetes, Parkinson’s disease and even heart diseases. Apart from caffeine, coffee contains chlorogenic acid, a highly potent antioxidant. Tea is also beneficial in that it lowers the risk of heart attacks, improves the functioning of immune system and prevents age-related memory loss.
- Antioxidants can prevent the damage caused by free radicals, molecules that are associated with inflammation and cell damage.
- Free radicals often cause persistent aging effects.