10 foods that help you never age.

Aging is a natural process and it is something we should not fear. But as we age it's understandable that we want to find healthy ways to look and feel good with each passing year so that we have the energy and confidence to enjoy our daily lives. Thus we seek the elixir of youth. Things like exercise, drinking enough water and eating a nutritious and balanced diet are all ways we can help look and feel younger as we age. . When it comes to diet, food can influence how you feel on the inside and look on the outside.

For example, research shows that nutrition can play an important role in heart and brain health, as well as the risk of age-related diseases as we age. Research also shows that diet not only has the power to repair skin damage, it can also cause skin damage as we age. So what are some of the specific foods that can influence how you age? Important for healthy aging is eating foods rich in antioxidants. This is because the body goes through a process called oxidation, which creates molecules known as Antioxidants can directly help fight these free radicals that cause damage in the body. When it comes to antioxidant-rich foods, berries are at the top.

Berries are rich in antioxidants such as anthocyanins and vitamin C, which fight oxidative stress and inflammation in the body. The damage caused by oxidative stress caused by free radicals can also affect the health of the skin, so eating antioxidant-rich foods such as berries helps protect the skin from premature aging and improves its overall health. . Blackberries in particular are loaded with the antioxidant anthocyanin, which helps fight oxidative stress and inflammation, and these compounds can help improve skin elasticity, reducing the appearance of wrinkles and promoting a youthful complexion. Another amazing benefit of eating berries as you age is that they support cognitive function and may reduce the risk of age-related cognitive decline.

For example, a study published in the American Journal of Clinical Nutrition shows that a higher consumption of strawberries and blackberries by participants over the age of 70 was associated with a slower rate of cognitive decline. There are several reasons to eat fatty fish as you age. First, oily fish is rich in healthy fats such as omega-3 fatty acids. Omega-3 can help maintain heart and brain health, as well as reduce the risk of age-related diseases. In addition to helping your heart and brain as you age, foods rich in omega-3s, such as fatty fish, can also help you maintain younger-looking skin.

For example, salmon is rich in omega-3 fatty acids such as EPA and DHA, and these essential fats support skin health by maintaining cell membranes and reducing inflammation. These healthy fats can also contribute to the elasticity and hydration of the skin, giving it a youthful and glowing appearance. You've learned about the antioxidants in berries and the healthy fats in certain types of fish, but munching on nuts and eating seeds can provide the best of both, providing both healthy fats and antioxidants. Antioxidants in nuts and seeds fight free radicals, preventing skin aging and reducing the risk of chronic age-related diseases. Almonds are a good source of vitamin E, an antioxidant that protects the skin from oxidative damage and can help maintain skin elasticity and hydration, reducing the signs of aging.

Including nuts like almonds in your diet can give you a healthy and youthful appearance. Nuts also contain omega-3 fatty acids, and seeds such as flaxseed are among the richest sources of plant-based omega-3 fatty acids. Eating these healthy fats can contribute to a slower rate of aging, both internally and externally. Leafy greens like spinach, kale and Swiss chard provide vitamins A, C and K, and minerals like iron and calcium. For healthy aging, these nutrients can promote skin health, aid in collagen production, and protect against skin damage caused by UV radiation.

More than skin health, vitamin K has also been linked to reduced risk of age-related diseases, and vitamin C has been shown to help slow cognitive decline. We previously mentioned that vitamin E, a powerful antioxidant, is linked to healthy skin and is found in nuts like almonds, but this vitamin can also be found in your bowl of guacamole. Avocado is rich in vitamin E and because of this it can help protect the skin from UV damage and keep it looking young. Not only are they rich in vitamin E, but avocados are also rich in healthy fats, which can hydrate and nourish the skin. Additionally, avocados may help support a healthy heart as you age by reducing bad cholesterol levels.

Fruits and vegetables contain plant compounds that give them their vibrant color. For example, sweet potatoes contain a compound called beta-carotene, responsible for their vibrant orange hue. This compound, among other plant compounds, can also provide a host of health benefits. Beta-carotene is a precursor to vitamin A and has been associated with promoting skin health and reducing the appearance of wrinkles. In addition, research has found that beta-carotene may also help prevent various chronic diseases.

Although found in smaller amounts, sweet potatoes also contain vitamins C and E, which we now know can help fight free radicals and support health. Speaking of these powerful plant compounds, tomatoes are rich in a certain compound called lycopene, which gives them their red color. Lycopene has antioxidant properties and is known to protect skin from sun damage and reduce signs of aging. But the benefits of lycopene extend beyond skin health. A report published in the International Journal of Molecular Sciences says that a diet rich in lycopene could help reduce the risk of cardiovascular disease and improve the health of blood vessels, and for this reason, eating tomatoes can support heart health, contributing to a life .

Probably the most exciting food on our list, dark chocolate is rich in natural compounds called flavonoids, which can aid in the aging process in numerous ways. Flavonoids can improve blood ulation and protect the skin from UV damage. Research also shows that dietary flavonoids can help with blood pressure, artery health and blood vessel problems such as cardiovascular disease and vascular dementia. As can be seen, dark chocolate can contribute to healthy aging and youthfulness both inside and out. .

Just make sure you eat it in moderation, as many varieties are high in added sugar, which can lead to more inflammation and increase your risk for certain diseases. Research continues to show that a healthy gut contributes to healthy aging and healthier skin. Fortunately, there are many delicious foods you can add to your diet that can help you have a more diverse and healthy gut microbiome. One of these foods is yogurt, which is a probiotic-rich food that supports gut health and aids nutrient absorption. In addition, yogurt provides essential protein for maintaining muscle and skin health while also contributing to strong bones through its calcium and vitamin D content.

Even though it's a drink and not a food, we should include green tea on our list because of its powerful anti-aging abilities. Green tea contains polyphenols, especially epigallocatechin gallate (EGCG), with strong antioxidant and anti-inflammatory properties. These compounds help improve skin elasticity and protect against the harmful effects of UV radiation, reducing the signs of skin aging. .