Nutritious Foods To Fight Aging

To stay younger. A balanced and healthy diet can give you glowing skin that will make you look younger than your actual age. 

You don’t have to spend thousands of rupees on clinical procedures or anti-aging creams to get youthful skin. You can achieve it by making smarter food choices. It is rightly said that what you eat reflects on your skin. Research has shown that certain foods in our diet can dramatically reduce cellular damage and thereby, slow down the aging process.

While there are plenty of foods which contain anti-aging properties that can help you stay young and fit. But do you know that foods have been found to be very effective to fight and slow down skin aging? Anti-aging foods need not be boring or tasteless. They can be everyday foods or exotic foods that are highly beneficial and nutritious. These super foods are the powerhouses of nutrients and loaded with antioxidants. Mentioned below are the top 23 foods that will enhance your health and reduce the signs of aging.

23 Best Nutritious Foods To Fight Aging

The foods listed below can help minimize the indications of aging such as fine lines, patches, and discoloring of the skin, etc. A proper diet leads to a good health, which in turn leads to good and flawless skin.

1. Nuts

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Nuts have always been a part of a healthy diet. They provide us with all the necessary vitamins and nutrients without the overdose of calories and fat. Nuts like cashews, pecans, and almonds are good sources of omega-3 fats, especially walnuts. A quarter cup of walnuts can solely meet 91% of your omega-3 fats dietary requirement. Besides, the unsaturated fats in these nuts also boost the cardiovascular health.

2. Berries

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Berries are an exotic fruit that can make you look younger. Right from strawberries, blackberries and blueberries to acai berry, the entire family of berries is a rich source of the important plant nutrient, flavonoids. These flavonoids possess anti-aging and anti-cancer effects. Berries also contain antioxidants that promote cell health and protect against diseases. They are highly concentrated with vitamin C, which helps to form and make the collagen stronger than before. The collagen helps in minimizing the wrinkles and discoloration of the skin.

3. Plain Yogurt

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Yogurt is a good source of protein while being low in calories. The friendly bacterium in this also promotes digestive health. Yogurt is also rich in riboflavin, phosphorous, calcium, and vitamin B12. The health benefits of this food make it a good addition to any dietary regime.

4. Avocado

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The complex vitamins B and E present in the avocados provide complete nourishment to the skin. Vitamin E assists in promoting a healthy skin and the potassium present maintain a proper water level in the body. The glutathione increases the immunity levels and also assists in pacifying the process of anti-aging. Avocado is rightly termed as a wonder fruit.

5. Garlic

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The health benefits of garlic have been known for centuries. Consuming garlic can extensively enhance your immune system and even lower your blood pressure and cholesterol. Garlic works as a good antiviral and antifungal agent and also helps in reducing the growth of cancer cells.

6. Whole Grains

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Whole grains like quinoa, brown rice, and oats are rich in fiber that aids digestive health. Whole grains reduce the risk of heart disease and are a great means to reduce your waistline.

7. Green Vegetables

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Green veggies are a warehouse of antioxidants that protect your body cells from free radicals. These harmful free radicals cause you to age faster. Besides, green vegetables are rich in phytochemicals that provide immunity against a variety of diseases. Kale, broccoli, and spinach being powerhouses of vitamin E, calcium, and fiber, are termed as nutritional superstars. Moreover, they also provide UV protection.

8. Wild Salmon

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It is also a good source of omega-3 fatty acids that aid in the healthy functioning of the cells in our body and combat inflammation. This high-quality digestible protein can improve your skin texture and lessen fine lines. Include fish in your diet on a regular basis as you grow older to get rid of age-related skin and heart ailments.

9. Honey

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Besides being a rich source of antioxidants, honey also provides calcium, niacin, thiamine, vitamin B6 and C. Research has also shown the benefits of honey in combating anxiety and memory loss.

10. Green Tea

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Green tea is an herbal drink that will not only help you lose those unwanted calories but will make you look younger as well. They have a high content of a compound called catechin polyphenols. This compound works harmoniously with other chemicals in the body to enhance thermogenesis and fat oxidation. Drinking green tea also checks cholesterol and prevents heart disease and cancer.

11. Olive Oil

Studies show that olive oil contains certain fats, known as monosaturated fats which not only help you control risks of heart diseases but also help in tissue building. They also contain certain polyphones and super powerful antioxidants. And this is what makes it the best anti-aging food.

12. Cocoa

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Chocolates are something everyone loves, and we already know that it comes from cocoa seeds. Cocoa is rich in antioxidants, and it’s natural flavonoids helps prevent not just heart and kidney related ailments of old age, but also helps you get rid of aging signs like fine lines and wrinkles. It slows down the aging process. It also helps people get rid of and stay away from type-2 diabetes.

13. Wine

Cut down on fatty beverages and include some alcohol into your system. Among different types of wines, red wine is the best which contains the maximum amount of resveratrol, known to slow down the aging process. Half a glass of red wine can prevent age lines from appearing at an early age.

14. Grapes

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Grapes are rich in resveratrol which has anti-inflammatory and anticoagulatory properties that help in the repair of tissue cells. The manganese and the vitamin C present in the grapes help to fight against the harmful ultraviolet radiations, and the various antioxidants fight against the free radicals.

15. Kiwi

The antioxidants present in kiwi fruit have been shown to help keep skin firm and slow down the formation of wrinkles and restore the beauty. The vitamins C and E are outstanding antioxidants which helps in aiding skin from free radicals attack. Prevention from anti-aging and healthy skin is attained due to the minimization of photosensitive oxidation and exposure to the harmful ultraviolet radiations.

16. Pomegranate

Pomegranate being enriched with various vitamins and minerals like phosphorus, riboflavin, etc., help in promoting beautiful skin. An application of the extracts supply nutrition to the fibrocast cells, and this further secretes elastin, collagen, etc. The secretion assists in skin tightening and flexibility. The fruit extracts enhance the functioning of dermal cells to a great extent.

17. Watermelon

Being highly concentrated with important vitamins, it supplies a great nutritional value and prevents the skin from the harmful wrinkles or discoloration. The skin along with the seeds should be blended well before a sip. It contains the essential antioxidant vitamins such as vitamins A, vitamin B, and vitamin C. Also, the seeds are concentrated sources of zinc, selenium, vitamin E, etc.

18. Mangosteen

The compound xanthones present in mangosteen fruit, provide a wholesome nutritional value to your body. The antioxidants like catechin present in this fruit fight against the radicals and they are highly concentrated with vitamin C. Thus, vitamin C helps in attaining a glowing and smooth skin.

19. Papaya

Just applying the flesh of papaya on your skin can do wonders to your skin. Papaya helps in attaining a good complexion and an anti-wrinkle skin. Papaya is highly concentrated with vitamins A, E, and C, which cleanses the skin and provides proper nourishment to the skin. Promotion of renewal of skin, an increase in cells and an exfoliation takes place due to the papain enzyme.

20. Apple

The fresh fermented residue of apple is very healthy for both skin and body. The organic compounds and the enzymes present in apple help in reducing the fats and retaining great levels of water. Due to a higher retention of water, the skin looks fresh and healthy. An application of diluted apple vinegar helps in a proper regulation of pH levels.

21. Banana

An immense amount of vitamin C and B6 help in regulating the skin’s elasticity and coherence. The premature aging can be prevented due to the manganese and the various antioxidants present in this anti-aging fruit. They help in shielding the skin from destruction and provide hydration. If you consume banana every day, dryness and discomfort can be surely kept at bay.

22. Vegetarian And Non-Vegetarian Proteins

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A proper diet for fighting aging should and must consist of proteins in different forms. If you are a vegetarian, then you can substitute bird or animal proteins with kidney beans, legumes, and other such food. Any type of beans contains a good amount of protein. Milk proteins are also available like butter, milk itself and cheese.

If you are a non-vegetarian, then you can include chicken or turkey breasts in your diet. Eggs are also important in your regular diet. Milk proteins should and must be included. Animal proteins can be included too but only in very less amounts.

23. Spices

Regular spices from your kitchen can even help you keep your fine lines and wrinkles at bay. Different spices have different properties. Turmeric is an excellent spice. It not only finds it’s usage in face packs but when taken internally and included in your regular cooking, can help prevent the risk of Alzheimer’s disease at old age. It also has anti-inflammatory properties and cell rebuilding properties which can prevent the appearance of wrinkles and age spots. Garlic, onion, cinnamon, bay leaves, whole peppers are also among the different other spices which have anti-aging properties. Try including these in your regular cooking.

These super foods will help you slow down the aging process. Consuming these foods will help you age with grace. Include them in your diet right away!