Although ageing cannot be reversed, certain foods can help to minimize the unwelcomed changes that occur with progression of age. A few additions on daily diet can mediate overall health improvement and prevention of age-related diseases.
Following is a list of food items that shows evident anti-ageing properties:
The antioxidants (polyphenols) in green tea prevent the damaging effects of oxidation on cells and catechins prevent hyper pigmentation of skin due to sun exposure.
Beans, often termed as Super foods are sources low-fat protein, fiber, antioxidants, Iron, Vitamin B and Potassium. Some types of beans like kidney beans and soy contain ingredients that prevent cancer.
Berries like strawberries, blueberries, cranberries are rich in antioxidants and Vitamin C. The antioxidants flavonols and anthocyanins prevent diseases and improve health. Dark berries contain more anthocyanin which helps in cancer prevention.
Fish Oil or Coldwater fishes like salmon, tuna and sardines are rich in omega 3 fatty acids which helps in preventing heart diseases, lower BP level and reduces inflammation.
Vegetables are rich in vitamins and minerals, including vitamins A, C, K and E. The antioxidants present in green leafy vegetable like spinach and kale fight against free radicals in the body thus reducing the signs of aging. These veggies contain phytonutrients that prevent damage caused by the sun. Spinach is loaded with beta-carotene and lutein, two nutrients that have been shown to improve skin elasticity.
Nuts of all kinds are a good source of unsaturated fats and omega-3 fatty acids, which are great for heart health. They’re also a good source of potassium (lowers BP), vitamin E (prevent cell damage) and calcium (bone strength).
The good fats in olive oil contain omega-3 fatty acids, which helps prevent heart problems and improves circulation.
The cocoa beans in the dark chocolate contains antioxidant flavanols which helps reduce damage due to UV rays, increases circulation and retains moisture in the skin thus making the skin look more younger
Fibre in whole grains helps to eliminate bad cholesterol and fats from the body. Whole grains help lower cholesterol and BP, reduces inflammation, protects and maintains cell health.
Adding garlic to the diet improves immunity and fights against infections. Hydrogen sulphide, the antioxidant in garlic promotes blood flow and also prevents risk of cancer.