The foods we eat as we age can have a significant impact on our fitness, appearance, quality of life, and illness risk. Our bodies depend on several nutrients to sustain the natural ageing process. Some nutrients, for example, may help reduce the effects of ageing by promoting healthy skin.
It’s essential to remember that consuming certain foods will not help you look younger and that nutrition is only one part of ageing healthily. Adding nutrient-dense foods to your diet can still help you look and feel your best as you age. In general, try to eat: protein-rich foods, such as:
These ten healthy foods promote healthy ageing.
1. Extra virgin olive oil
Extra virgin olive oil is one of the world’s healthiest oils. It contains plenty of good fats and antioxidants that assist the body in fighting against inflammation and oxidative damage brought on by an imbalance of free radicals.
A diet high in olive oil has been associated with a reduced risk of chronic illnesses, such as:
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2. Green tea
Antioxidants found in green tea are potent and can aid in the body’s defence against free radicals. Antioxidants are made of polyphenols, which are particularly prevalent in green tea. In particular, it contains a lot of gallic acid, catechins, and epigallocatechin gallate (EGCG).
These could lower your risk of developing:
- heart disease
- neurological decline
- premature ageing
- other chronic diseases
3. Fatty Fish
Fatty fish is a high-nutritional diet that can help maintain good skin. Its long-chain omega-3 fats protect against heart disease, inflammation, and a variety of other problems.
Salmon, one of the most popular varieties of fatty fish, contains additional nutrients that may benefit the health of your skin. The body needs protein to build collagen and elastin, which can be found in abundance in salmon and other fatty fish.
4. Dark chocolate or cocoa
Polyphenols, which work as antioxidants in the body, are abundant in dark chocolate.
It contains flavanols, which have been associated with a variety of health advantages, including a lower risk of :
- heart disease
- type 2 diabetes
- cognitive decline
Furthermore, it is believed that a diet high in flavanols and other antioxidants can help protect the skin from solar damage and reduce the ageing process.
Most veggies are high in nutrients and low in calories. They include antioxidants, which aid in the prevention of heart disease, cataracts, and certain malignancies.
Many vegetables include carotenoids like lycopene and beta-carotene. High-beta carotene foods include the following:
- sweet potatoes
6. Flax seeds
Flax seeds offer impressive health benefits. They include lignans, a class of polyphenols with antioxidant properties that may reduce your risk of contracting chronic illnesses like breast cancer and heart disease.
They are also an excellent source of the omega-3 fatty acid alpha-linolenic acid (ALA). Consuming a diet rich in omega-3 fats helps support a healthy skin membrane by helping your skin stay hydrated and plump.
Pomegranates, like most fruits, are high in antioxidants. They’re high in fibre, potassium, and vitamin K, all of which promote heart health. They also include antioxidants such as flavonols, tannins, phenolic acids, and lignans.
According to certain human and animal research, the antioxidants present in pomegranates may also help support healthy skin ageing by reducing UV skin damage and brown spots induced by sun exposure. These antioxidants also aid in maintaining the skin’s existing collagen while also encouraging the skin to produce new collagen.
Avocados are high in heart-healthy fats, fibre, and a variety of vitamins and minerals that are necessary for good health. Their high monounsaturated fat content may aid in the promotion of healthy skin by supporting a healthy skin membrane, while their high antioxidant content may combat free radicals that damage and age the skin.
Tomatoes have numerous health benefits, many of which are linked to their high lycopene content. Lycopene is a carotenoid that contributes to the red colour of tomatoes. It also functions as an antioxidant, lowering the risk of chronic disease.
10. Collagen peptides
Collagen is the most abundant protein in the human body. It is abundant in the skin and joints, in particular. Our bodies begin to break down collagen and generate it less effectively as we age. This might result in the appearance of wrinkles and sagging skin over time.
The foods you eat can affect your skin’s health, especially how your skin changes as you age. Foods abundant in protein, good fats, and antioxidants, in particular, have been linked to the most skin benefits.
Consider wearing sunscreen, avoiding smoking, remaining physically active, and utilising suitable skin care products in addition to eating a nutritious diet rich in whole, plant-based foods.