6 Anti-Aging Foods You Need in Your Diet

How often have you hard the much quoted phrase, “You are what you eat?” This trite, old phrase may be more accurate than you think. There’s no doubt that diet playsan important role in who you are, how you look, and how fast you age. Diet not only provides the fundamental components necessary to build a strong and healthy body, if chosen wisely, it can also provide you with protection against disease and premature aging. If you’re looking for ways to alter your diet to slow down the aging process and prevent disease, here are six anti-aging foods you should add to your diet.

Cocoa or dark chocolate

Cocoa is an anti-aging food that has been shown to have a high level of disease preventative biochemicals known as flavonoids. Flavonoids are strong antioxidants and actually beat out red wine and green tea in terms of their ability to eliminate free radicals. Not only does cocoa have strong antioxidant potential, it may also reduce the risk of heart disease and lower blood pressure through its ability to increase production of nitric oxide which helps to dilate blood vessels and prevent platelets from sticking to one another. Although cocoa is healthy, don’t over do it. Keep your consumption to around an ounce or two of dark chocolate a day to avoid adding excess calories which can cause weight gain.

Nuts

Eating one to two ounces of nuts per day has been shown to cut the risk of heart attack by more than half. Increased nut consumption has been shown to reduce the risk of diabetes and stroke. One study even showed that regular nut consumption increased longevity by up to two years. Which nuts are best to snack on? The nuts with the most benefits in studies were almonds, walnuts, and peanuts. Just don’t overdo your nut intake since they’re high in calories.

Broccoli

Fruits and vegetables are known for being rich in antioxidants and other vitamins that help to reduce the risk of disease, but broccoli outshines them all in terms of health benefits. Broccoli is an abundant source for a group of compounds known as isothiocyanates which are powerful weapons against cancer. Even if you don’t like the taste of this vegetable, you can get health benefits from adding broccoli sprouts to your salad. The young sprouts have up to one hundred times more of an isothiocyanate called sulforaphane than does the mature plant. This is one anti-aging food that needs to be in your diet.

Pomegranate

Although the pomegranate has a long history, its remarkable health benefits have only recently begun to be discovered. The juice of the pomegranate may play a role in preventing heart disease and lowering LDL cholesterol levels and even slow down or stop the growth of prostate cancer cells. This remarkable fruit and its super healthy juice also have anti-inflammatory properties which may help to relieve the joint inflammation of arthritis. Eight ounces of juice per day should be enough to reap the benefits. If you take other medications, check with your doctor before drinking pomegranate juice since it can alter the breakdown of some prescription medications

Fish

Fatty fish such as salmon is a rich source of omega 3 fatty acids which have been shown to have multiple health benefits including reduction in the risk of heart disease as well as decreased joint inflammation and pain in those suffering from arthritis. This anti-aging food also appears to have positive benefits to those who suffer from depression. Eating two servings of fatty fish per week should provide you with the omega 3 fatty acids you need. If you don’t like the taste of fish, consider taking two to three grams of a fish oil supplement each day.

Green tea

Green tea is a rich source of catechins which are thought to have anti-cancer properties. In addition, green tea may help you to hang onto your trim figure as you age. In studies, people who drink five or more cups of green tea per day have been shown to burn between eighty and one hundred extra calories per day. Plus, topical green tea has been shown to reduce the effects of photoaging and can help you maintain younger looking skin.

Adding some of these anti-aging foods is a natural way to reduce your risk of chronic disease and promote better health as you age.

Top 10 Anti-Aging Foods - Eat Food and Stave Off Your Wrinkles

The longevity gurus tell us that in order to reach our optimum lifespan we should eat a calorie-poor, nutrient-rich diet. For the average person that’s easier said than done. Anti-aging experts recommend having a body weight 5-10% below our “ideal” weight. Most of us waved bye-bye to our ideal body weight a while ago and know it would take a miracle to meet this particular benchmark. Only movie stars thrive on diets of wheatgrass and air. But even those of us who sin with the occasional slab of chocolate cake can take steps to add anti-aging foods to our diets.

1) Acai Berry – this Brazilian fruit is a relative newcomer to the superstar food list. The fresh berry is a blueberry look-alike with a large stone. Acai berries are nutritional superstars, with double the antioxidants of blueberries (previous holders of the no. 1 spot). Acai berries are very perishable, so are mostly available in powdered form, and are increasingly found in drinks.

2) Blueberries – even in the number two anti-oxidant spot, blueberries aren’t to be sniffed at. Fresh wild blueberries with oatmeal in the morning are one of the healthiest breakfasts you can eat. Unlike the exotic acai berry, blueberries are widely available, both fresh and frozen. Antioxidants are desirable because they neutralize free-radicals, rogue oxygen atoms that destabilize other cells and cause oxidative stress in the body, which can lead to disease and aging.

3) Avocado – although relatively high in calories, avocados are full of good fats (Omegas 3 and 6), and vitamin E. Consuming avocados can lower bad cholesterol, keep skin youthful, and joints supple.

4) Broccoli, cauliflower & cabbage (cruciferous vegetables) – your mother told you to eat your broccoli; and now you’re finally listening. Broccoli is packed with anti-oxidants, calcium, vitamins C, A, and folic acid. Cauliflower contains vitamin C, folates, and potassium. All cruciferous veggies are packed with phytochemicals which are powerful anti-cancer fighters.

5) Alliums: garlic, onions, and shallots – onions & garlic have antibiotic and antifungal properties, lower cholesterol, and aid digestion and circulation.

6) Ginger – is a wonderful digestive tonic with a reputation for helping to fight off the effects of colds and flu. It’s great for combating nausea, has antiseptic qualities, and can help keep the circulatory system healthy.

7) Raw nuts – almonds, walnuts, and hazel nuts are a good source of minerals, protein, B complex vitamins, vitamin E, and mono-unsaturated (good) fats. Brazil nuts contain saturated fat, but are an excellent source of selenium.

Sprouts – you can sprout just about any legume, seed or grain. Go to your local health or bulk food store and you’ll find a whole range of seeds to choose from. Mung beans, soy beans, lentils, alfalfa, aduki, and chick peas are all tasty and readily available. Sprouts are super-healthy because the new, germinating plants are packed full of nutrients. There can be up to 30% more vitamin B and 60% more vitamin C in the sprout than in the original seed. Sprouts are also a great source of easily digestible protein.

9) Healthy oils – olive and canola (rapeseed) oils are excellent sources of mono-unsaturated oil, which can help lower cholesterol and maintain heart health. Both oils are also sources of the poly-unsaturated Omega 3 & 6 fats, which have cholesterol-lowering properties. Linseed (flax) is another good choice for poly-unsaturated fats.

10) Leafy greens – spinach, Swiss chard, kale, and spring greens are chock full of vitamins and goodness. Spinach contains anti-oxidants, beta carotene, iron, and fibre. Swiss chard (part of the beet family) is rich in vitamins and minerals and can be cooked like spinach. Spring greens boast vitamin C and beta carotene and also contain indoles, a phytochemical that protects against cancer.

Sadly, eating the occasional anti-aging food on top of a diet of junk isn’t going to do you much good. The aim is to eat a healthy, balanced diet with anti-aging foods incorporated into your wholesome regime. Not forgetting the occasional piece of chocolate cake. After all, there’s no point in reaching your hundredth birthday without having enjoyed the odd gateau along the way.