As your numerical age climbs the ladder, you will want to do anything to keep your mental, emotional, and physical age low. Although you are technically getting older, there are ways you can help your body slow down the aging process, so you don’t feel older. As they say, age is just a number!
This can include activities ranging from doing an exercise routine to changing your habits, to adding different foods to your diet. If you’re looking to incorporate some age-reducing foods into your daily routine, see what some of the professionals on our Medical Expert Council have to say. Next, check out what eating habits your body is aging by a decade, nutrition experts say.
“Berries are powerful sources of antioxidants that eliminate free radicals,” says a registered dietitian. Sydney Green, RDN. “Free radicals are a component of aging and can contribute to things like sun spots, wrinkles, and dry/dull skin.”
Antioxidants are known for their “anti-aging” superpowers. These molecules and vitamins protect cells from damage caused by free radicals through their interaction with free radicals. This prevents free radicals from interacting with other beneficial molecules and cells.
Different berries (and some foods) contain different types of antioxidants. However, blueberries are one of the best sources to get your nutrients.
Watercress is a mild-tasting, flowery-looking vegetable that contains four times more beta-carotene than apples, and 238% of your recommended daily dose of vitamin K per 100 grams. These compounds keep your skin looking young.
Registered Dietitian says, “These green vegetables are packed with vitamins, minerals, and nutrients.” Amy Shapiro, MS, RD. “It acts as a skin cleanser and actually helps increase the flow of minerals from this plant into the skin cells. Essentially, this increases oxygen to the skin and prevents aging.”
Shapiro also mentions that watercress is rich in vitamins A and C, both of which are powerful antioxidants that fight free radicals. Watercress is also rich in calcium, which will keep your bones strong as you age.
“Avocados are an incredible source of vitamin E,” says Green. Vitamin E also acts as an antioxidant and can support healthy skin and reduce inflammation.
The vitamin E in avocado also helps to benefit the skin, nails and hair. The fatty acids in avocados help nourish the body with the fats and minerals it needs to maintain healthy oil levels.
This fruit is also good for your body from other diseases that may cause the body to age more quickly. This includes potentially lowering blood pressure, decreasing the risk of metabolic syndrome, lowering “bad” (LDL) cholesterol, and protecting your heart.
This vegetable is rich in vitamin C – a powerful antioxidant that helps boost collagen production. It is also high in antioxidants called carotenoids.
“The carotenoids give peppers their red and yellow color and fight inflammation while also helping to protect the skin from sun damage, pollution, and environmental factors,” Shapiro says.
Paprika is also beneficial for weight loss and is quite versatile. Whether it’s raw or cooked, you can put it in most dishes for extra crunch or flavour.
“These nuts are rich in vitamin E, which helps repair skin damage,” says Shapiro. “The lipids help keep the skin hydrated and resistant to UV rays that lead to external damage.”
Shapiro further explains that almonds are rich in fiber. They can also help prevent heart disease and type 2 diabetes, and boost cognitive function later in life.
“When you think of keeping your brain active and young, think of the foods in the Mediterranean diet,” says Green. “Studies show that greater adherence to the Mediterranean diet is associated with slower cognitive decline.”
The Mediterranean diet has been linked to stronger thinking skills later in life, making you mentally intelligent throughout the later stages of your life. The diet is also good for the heart and has been linked to a longer life.
Some examples of these Mediterranean foods include nuts, fish, olives, legumes, and spices.
Kayla Garitano is a writer on the dining team, Not That! She graduated from Hofstra University, majoring in journalism and majoring in marketing and creative writing. Read more