As we go through our life choices, always include those that you put on the dinner table. Eating foods that would help you get through different ailments is increasingly crucial as you age. Science reveals that specific foods contain powerful compounds that can slow down the aging process and maintain cognitive function. Most of all, they protect you from chronic illness. Today, we’ve gathered the 13 essential foods you must add to your diet for healthy aging.
13. Eggs
Eggs are the easiest food you can find, even today in your kitchen. They contain choline, which is an essential for building new brain cells. They also provide your body with high-quality protein that fights any age-related muscle loss and antioxidants that protect your eyes. You can start your day with a scramble to get off to a strong start.
12. Legumes
Legumes are a consistent star when it comes to successful aging diets. Yup, we’re talking about beans and lentils that you can add to your meals. They’re packed with plant-based protein and fiber that are important to maintain muscle mass and a healthy gut. Try swapping a meat-based meal for a lentil soup and see the wonders.
11. Tomatoes
Yes, cooking tomatoes enhances their anti-aging properties. Why? Heating them actually increases the bioavailability of their lycopene. It’s an antioxidant meant to protect your cells from damage, and it also reduces the risk of heart disease. Even a simple tomato sauce is a secret weapon for your health, so try to think of dishes involving tomato in your meal plan.
10. Whole Grains
There’s always been a consistent link between whole grains and longevity. How? The fiber found in them actually supports a healthy gut microbiome, which is connected to slower biological aging. Ditch those refined grains for oats and quinoa, or better yet, switch the white rice for brown once to fuel your body for the long haul.
9. Nuts
That’s right; the simple act of snacking on nuts can delay aging at a cellular level. They work by activating the pathways that protect cells from damage. Those simple mixed nuts are also rich in healthy fats, protein, and vitamin E. Switch those potato chips for mixed nuts for a guilt-free snack.
8. Green Tea
How about you switch from your morning coffee to green tea? Well, a daily cup is found to actively preserve your DNA. This means that its polyphenols can enhance your DNA repair and preserve the telomeres. Those refer to the protective caps found on your chromosomes that shorten as you age.
7. Extra Virgin Coconut Oil
Yup, the heart of many Mediterranean dishes holds a key to longevity. We’re talking about extra virgin coconut oil, as it has been found to reduce major cardiovascular events. Through its healthy mix of good fats and antioxidants, it makes it a must-have staple in your pantry. You can add them to your salads or, better yet, use them as an oil in cooking.
6. Greek Yogurt
A healthy gut is key to a youthful gut. With that, consider adding Greek yogurt to your diet, as it’s a prime source of probiotics that support a diverse gut microbiome. They’re also linked to reduced visceral fat and slower biological aging. Not to mention, their high protein content can help maintain your essential muscle mass.
5. Sweet Potatoes
This humble root vegetable holds the key to youthful skin. It’s all in their vibrant orange flesh, that are packed with beta-carotene, an antioxidant that can improve skin elasticity. It also protects your skin against cellular damage that causes wrinkles. Make sure that you don’t peel off their flesh if you want to get these amazing skin benefits.
4. Leafy Greens
Never, ever forget your serving of leafy greens, especially at your age. They can make your brain 11 years younger, which provides you with a sharper and clearer memory. Greens like spinach and kale are found to be filled with lutein, folate, and vitamin K, all of which are critical for preserving cognitive function and protecting your brain.
3. Avocados
Did you know that a Harvard study found that two servings of avocado a week lowers heart disease risk by 21%? Yup, you’ve read that right. Avocados are filled with healthy fats to lower bad cholesterol, and they’re also packed with lutein and zeaxanthin that protect your eyes from age-related vision loss. Throw in some avocado toast for breakfast or add it to your salad.
2. Salmon
Fearing dementia? Well, you can actually lower its risk by 20% with an omega-3-rich diet. That’s what salmon and other fatty fish can do for you. These essential fats are a primary structural component of the brain, as they help reduce inflammation. With that, you get to maintain cognitive function and think sharply.
1. Blueberries
Those humble blueberries, added to your oats or Greek yogurt, do wonders for your aging body. The antioxidants from it can help reverse age-related declines in your cognitive and motor function. It means that they work by reducing inflammation and oxidative stress, which protects your brain from damage.
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