Our bodies begin to slow down and break down the older we get. It’s a natural part of aging, but we can minimize the effects by eating the right foods and making healthy lifestyle choices.
There’s more to life than just sitting on the couch and watching television. With all the stress that modern life throws at us, it’s easy to fall into a cycle of stress eating. We have to eat to survive, and that means we need to get enough nutrients. But most of us either consume too little or do over-eating, also the wrong kind of food, which keeps us unhealthy and tired.
So here are the 13 foods that will help you to stay younger.
1. GREEN TEA
Green tea has been around for thousands of years, and now scientists are discovering more about what this tea does for us.
Green tea contains an amino acid called L-Theanine. It is a delicious drink that helps to detoxify our body, boost energy, improve heart health, boost metabolism, and keep weight under control.
It has been shown that drinking green tea improves the function of liver cells. This makes sense because the active ingredient in green tea is called catechin. Liver disease is a common problem with aging. Green tea might prevent or reduce liver damage.
The catechins found in green tea might also help to prevent cardiovascular disease. This may be due to its antioxidant effects.
The catechin polyphenols in green tea are potent antioxidants that have many health benefits. More than 70 different catechin compounds have been shown to fight against free radicals that cause diseases like Alzheimer’s, cancer, and macular degeneration (age-related macular degeneration). These polyphenols block the formation of cancer cells and protect the brain from cancer, too.
In the last few years, many different teas have been added to the market. There are teas made from the flowers of the coffee plant and even chai made with black tea. Each of these different teas contains its unique blend of chemicals and other nutrients. Some people think that if they don’t like the flavor of tea, they shouldn’t drink it.
2. CODFISH
Cod has been called “the perfect food” because it is high in both protein and low in calories. High-quality cod contains healthy fats that reduce your heart disease risk, and it’s low in saturated fat. There is a misconception about fish, which has long been considered an excellent source of omega-3 fatty acids, says Dr. Sathya Kumarasamy, a clinical nutritionist at the New York Botanical Garden.
The American Heart Association recommends two servings of fish per week, says Kumarasamy. However, the fish must be high-quality and wild-caught, such as salmon, mackerel, or sardines.
It also contains some of the highest levels of zinc, which may boost immunity, and Vitamin B12, which improves mood, energy, and skin health.
The only thing to watch out for is mercury. Some countries, including Norway, have banned cod sale because of this risk.
Still, it is an excellent source of delaying aging, a powerful antioxidant that is good for the brain, and a great way to build lean muscle.
3. DARK CHOCOLATE
Dark chocolate is often dismissed as a treat, but it’s packed with antioxidants and healthy fats that keep your heart, brain, and immune system strong.
It contains flavonoids, which block the enzyme that causes LDL (bad) cholesterol to build up in the body. Antioxidants work as powerful anti-inflammatories, helping to ward off allergies, sore throats and colds, and even arthritis.
When you eat chocolate, you also eat the beneficial bacteria that live on the surface of cacao beans. These probiotics help keep your digestive tract healthy. And they prevent constipation, which can lead to hemorrhoids and colon cancer.
Research has shown that eating chocolate is associated with a lower risk of hypertension and a better mood, in general. One theory for this is that the flavonoids in dark chocolate help to increase levels of serotonin and dopamine, chemicals that play an essential role in mood regulation.
In addition, the antioxidant properties of cocoa also appear to be linked to higher serotonin levels and may help reduce the stress response in the brain.
4. WHOLE GRAINS
As with any food, choosing the right kind is essential. The first thing to consider is whether you want grains to be whole-grain or refined.
Whole-grain grains are full of fiber and contain many health benefits. This includes the essential nutrients and minerals that keep your body healthy and functioning well.
Refined grains are generally stripped of much of the nutrition in whole grains and contain fewer antioxidants and nutrients. However, they can be helpful as an alternative to healthier choices when you need a boost in energy or if you’re trying to lose weight.
According to the studies, whole grains like barley, brown rice, buckwheat, bulgur, cornmeal, millet, oats, quinoa, rye, sorghum, spelled, and wheat have been shown to lower the risk of certain cancers, cardiovascular disease, type 2 diabetes, and osteoporosis.
They also contain a compound called phytate, an anti-nutrient that helps prevent calcium from being absorbed from your diet.
When combined with dairy products like yogurt, kefir, or cheese, phytate can interfere with calcium absorption. This is one reason we recommend avoiding dairy if you’re trying to maintain a healthy weight.
5. AVOCADOS
One of the best sources of monounsaturated fats is avocado. Avocados have been used for thousands of years in Asian cultures as a snack and to treat conditions like arthritis and asthma.
Avocado is a fruit in the tree buttercup family, loaded with heart-healthy monounsaturated fats. They contain more potassium than a banana and are high in fiber. Avocados are also rich in vitamins B, C, and E, which help keep skin smooth and beautiful.
The fat in avocado contains the powerful antioxidant called lutein. Lutein helps protect cells from the effects of free radicals. It can prevent cell damage, while the avocado phytochemicals help fight cancer, especially breast cancer, and they can even help prevent diabetes.
6. LEMONS
They may be the most underappreciated health foods on Earth, says Lili-Leyton. “One of the main reasons that citrus fruits (and vegetables) are so good for your health is because they are very rich in vitamin C.”
Citrus fruits also contain fiber, potassium, folate, phosphorus, and other nutrients. A cup of orange juice contains 100 percent of the daily recommended amount of vitamin C, according to the American Heart Association.
They’re packed with vitamin C, antioxidants, and folate, so you’ll feel energized and well-rested. If you like eating lemons for their flavor, you might enjoy drinking lemon water, which is also good for your skin and digestion. And when it comes to cooking with lemon, try a squeeze of fresh lemon in your next salad.
Incorporating lemons into your diet will help your body detox. It will also increase your energy level and decrease your stress level. To add a little kick, squeeze the lemon juice into your water before drinking.
7. YOGURT
Did you know that yogurt is one of the best sources of potassium? And that it contains probiotics that can keep your digestive tract in check?
Yogurt is also low in fat, so it’s an excellent option for weight loss diets. Research from the International Food Information Council found that consuming probiotic-rich foods (such as yogurt) helps promote weight loss. Probiotics probably stimulate insulin secretion, suppressing hunger and increasing fat oxidation.
Research shows that women who drink yogurt twice per week tend to weigh less than those who don’t consume this dairy product.
If you’re having trouble getting enough calories during the day, you can always top up your intake with a bowl of Greek yogurt. Not only does it contain fewer calories than regular yogurt, but it’s also higher in protein, calcium, and phosphorus.
Yogurt is also a good source of B vitamins like niacin and riboflavin. These nutrients can help lower cholesterol and improve muscle health.
8. SPINACH
It helps you to get more iron from your diet. Iron is essential for many bodily functions, including energy production, nerve function, and cell replication. It’s also a key component of hemoglobin, the protein in red blood cells that carries oxygen throughout your body.
Iron deficiency is one of the most common nutritional problems in the United States. It can lead to fatigue, depression, and a weakened immune system.
But a cup of cooked spinach contains 4 grams of iron and 2.5 milligrams of zinc, which helps your body use the iron properly. Spinach is also a good source of magnesium, fiber, vitamins A and K, and folate, a B vitamin that helps your body make DNA.
9. BLUEBERRIES
Blueberries are bursting with antioxidants that fight free radicals in the body and boost immune function. They also contain nutrients that help protect your skin from the harmful effects of UV radiation.
Antioxidants are linked to preventing heart disease, while blueberries have also been found to be able to lower cholesterol. And let’s not forget they taste absolutely delicious!
A study found that consuming 100 mg of anthocyanin, a type of phytonutrient found in blueberries, per day slowed brain aging and promoted cognitive function. Blueberries have also been shown to support heart health and fight cancer.
It’s one of nature’s best superfoods we must include in our daily diet.
10. MUSHROOMS
They are a good source of vitamin D (which your body needs) and potassium, two minerals you’ll need when you’re older. They are also high in fiber, so they’ll keep you regular.
Research suggests that mushrooms can reverse signs of aging and keep you looking youthful. They’re full of antioxidants called polysaccharides, which may improve heart health and fight inflammation.
The beta-glucans in mushrooms may also reduce cholesterol levels and improve blood vessel function. And mushrooms are packed with vitamin D, so they help your immune system fight infection.
Many mushrooms are high in antioxidants, which help your body fight off free radicals—unhealthy compounds that destroy cells and lead to premature aging.
Antioxidants have been found to boost memory and concentration, protect against heart disease, and prevent cancer.
Eating mushrooms like cremini, portobello, and maitake has been shown to lower blood sugar, cholesterol, and triglycerides and to keep bones strong.
11. KALE
In a study done at the University of Colorado, researchers found that eating 3 cups of kale each week improved the memory of seniors.
Kale is an excellent source of fiber, antioxidants, and iron. It also contains vitamins A, B, and C, calcium, and magnesium. Not only does it give your body a boost in these areas, but it helps prevent diseases like diabetes, high cholesterol, and even cancer.
You can purchase organic kale in the produce section of your local health food store or grow your own kale in a garden.
According to a study published in The Journal of Nutrition, eating two or more servings of kale every week could lead to reduced risks of diabetes, obesity, and metabolic syndrome.
12. EGGS
What is there not to love about them? They’re delicious and versatile, low in fat, and full of protein. They’re also rich in vitamins B, A, D, and E and iron, zinc, copper, and magnesium.
Eggs are an inexpensive and filling source of protein. Egg yolks contain lutein and zeaxanthin, two antioxidants that keep the eyes healthy. Egg whites contain lecithin, an antioxidant that protects cells from damage.
They’re a fantastic way to start your day because they keep you full for hours. Eggs are often considered one of the healthiest foods you can eat, and they’re easy to cook with and can be prepared in many ways. Try scrambled, hard-boiled, sunny side up, poached, omelet, French toast, pancakes, frittatas, or quiches.
Eggs are a good source of choline, an essential nutrient for memory and mental function. Choline is also critical for building cell membranes. It’s also necessary for proper brain development. Eggs are also high in lutein and zeaxanthin, two carotenoids that support good vision.
Eggs are high in protein. This helps to reduce muscle loss, which is one of the problems with aging. So eggs are ideal for those who want to stay healthy and look younger.
13. TOMATOES
Tomatoes contain lycopene, a powerful antioxidant that fights free radicals in the body. A study conducted in 2009 found that when women consumed tomato sauce for six weeks, their skin looked significantly less aged, wrinkles and pores were minimized, and their collagen levels were improved.
In 2015, research published in the British Journal of Nutrition suggested that lycopene may improve memory in adults. Lycopene also plays a vital role in the health of your heart and blood vessels and is a natural source of vitamin C and folate.
Conclusion
We all want to look younger. Even after years of hard work, diet, exercise, and supplements, we still can’t stop aging. We’re all headed for a long, drawn-out decline. But what if there were foods and diets you could eat that would reverse the aging process? Yes! Such foods exist. So, try the 13 foods that will help you to stay younger and more attractive.
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