Tuna is one of best age-defying food that is packed with omega-3 fatty acids to help keep your heart healthy and may provide protection against Alzheimer’s disease. It also contains selenium, a nutrient that helps to preserve elastin, the protein that helps to keep your skin tight, smooth and youthful looking. Eating a 3-ounce serving of tuna contains about 11mg of niacin, which keeps your heart healthy, helps your body process fat and may help lower cholesterol. Tuna also contains powerful antioxidants that stop the free-radicals created by UV exposure from damaging cells.
If you are looking for the perfect age-defying food, almonds could be the answer. Whether you eat them by the handful or toss some into your salad and oatmeal, your body will thank you. Almonds are packed full with Vitamin E, which a powerful antioxidant that helps to defend against sun damage, keeps your arteries free from dangerous free-radicals, and protects against heart disease and diabetes. They are also rich in omega-6 fatty acids to help with improving the texture of hair and skin.
Dark leafy greens, such as spinach, kale, and Swiss chard are packed with anti-aging nutrients, vitamins and minerals that your body craves for younger looking hair and skin. For example, Swiss chard is rich in beta-carotene, an antioxidant that is converted to the essential Vitamin A that your body requires for skin growth and cell repair. Leafy greens are also a great source of Vitamin C, which is essential for the production of collagen, which is necessary for keeping your skin firm and protecting cells from free radical damage. Eating a daily serving of spinach will replenish essential minerals, including magnesium and potassium. Spinach is also loaded with lutein, an antioxidant that may help reduce the risk of clogged arteries.
Yes, you can eat chocolate for healthy reasons. Before you get too excited, it is important to keep in mind that only dark chocolates contains the high levels of cocoa flavanols and phytonutrient compounds that provide the beneficial antioxidant effects. When consumed in moderation, the flavonols found in dark chocolate improve the blood flow to the brain, which helps to boost your cognitive function and the phytonutrient keeps your blood pressure low and your arteries flexible. The best news is, the flavonols in dark chocolate help improve skin texture and help your body resist damage from UV rays.
Beans, particularly black beans, will help to significantly decrease the risk of a heart attack. Black beans are full of anthocyanins, which can improve brain function. White beans are super rich in calcium and protein, both of which help you have strong, healthy bones, which may reduce the risk of osteoporosis. Beans are also loaded with healthy fats, magnesium, folate, B vitamins and fiber. It is important to soak beans for a few hours before cooking to reduce the phytate level, which can interfere with your body’s calcium absorption.
Avocado’s often get a bad rap for being high in fat and calories, but the monounsaturated fats are actually the good fats, they help deliver the good cholesterol your body needs. Avocados are also rich in folate that helps to lower levels of homocysteine, which can interfere with the flow of blood through the blood vessels. There are several properties found in avocados that make them extra beneficial for the skin, including amino acids and antioxidants to help reduce inflammation, skin-aging and to reduce age spots. Avocados are also loaded with essential Vitamins A, B, C and E to help keep your heart healthy, your bones strong, control blood sugar and protect your eyes.
Green tea is a delicious way to give your anti-aging diet an added boost. Green tea has been used by the Chinese for over 4000 years for its medicinal properties. It has extremely high levels of catechin, an antioxidant that seeks out and destroys free radicals, which helps to detoxify your body and keep it young. Green tea has been shown to protect against heart disease, cancer, allergies, stroke and arthritis as well as improve the overall function of the immune system. Not only will drinking green tea help to prevent sun damage, but it may also reverse the effects of sun damage.
Sweet potatoes, which are often confused with yams, are one of the healthiest foods you can eat. This superfood contains antioxidants to help prevent your skin from aging and beta carotene for bright, healthy eyes. Sweet potatoes also contain glutathione, an antioxidant that may enhance the health of your immune system and boost metabolism, as well as protect against Parkinson’s, Alzheimer’s, heart attack, stroke and liver disease. Eating about half of a small sweet potato each day may actually decrease the appearance of wrinkles.
Berries, especially blueberries and raspberries, are chock full of anti-aging antioxidants that help prevent a range of diseases from cancer to heart disease. The antioxidants and nutrients found in blueberries fight wrinkles, relieve muscle soreness, maintain memory sharpness and protect your joints from wear and tear. Raspberries help you body eliminate free radicals that may damage your cells and cause premature aging of the skin.
Of all the grains, quinoa provides the best source of complete protein. It is rich with potassium, selenium, phosphorus, zinc and B vitamins. Quinoa is an anti-aging powerhouse that helps keep your skin, teeth, hair, nails and bones strong as well as well provides protection against high blood pressure, migraines and diabetes. Quinoa is the perfect grain for those who are allergic to gluten, because it is completely gluten-free free and can replace rice in any dish.
Flax seeds are rich in fiber and protein, as well as an amazing amount of Omega-3 acids, which help to get rid of age spots and fine lines in your skin. Sprinkle ground flax seed over your yogurt, salads and/or oatmeal to improve your digestive system, reduce high cholesterol and improve skin appearance. Flax seeds have been shown significantly improve skin that is red and irritated, as well as hydrate the skin to keep it smooth and soft.
Carrots are spiked with lots of Vitamin A and carotenoids that not only are great for vision, but help keep your skin smooth and acne free. Vitamin prevents an overproduction of cells in your skins outer layer, which means there are fewer dead cells to mix sebum that clogs pores, so you have fewer acne breakouts. The carotenoids are fat-soluble compounds that help reduce the risk of cancers and inflammatory conditions, such as rheumatoid arthritis and asthma.
Add a little spice to your life to help fight inflammation, reduce the risk of Alzheimer’s and fight certain cancers. Eating foods that are spiced with turmeric will provide anti-inflammatory effects to help alleviate joint pain and reduce acne causing inflammation. The next time you visit the local farmers market or even the produce aisle at the grocery store, keep in mind that many of the fruits and vegetables you pass by are packed with anti-aging properties that will help keep you healthy from the inside out.