An adequate diet can help to prevent aging-related diseases and even allows the organism to function on maximum. Make it a habit to supply enough fruits and vegetables together with plenty of water as a part of a balanced diet.
Cold water fish is also a great source of omega-3 fatty acids and has already been proven to alter risk factors arising due to inflammation and decline of cognitive functions. Good selections would be salmon, trout and tuna.
Dark Chocolate
Dark chocolate is enriched in anti-oxidants and minerals which are essential for proper aging such as those that increase insulin resistance which enhances gut microbiome diversity and boosts brain function. On top of that, dark chocolate is said to have the potential of reducing LDL levels.
Flavanols, which are available in dark chocolate, are compounds that can contribute significantly to the promotion of health if intake of dark chocolate containing these are done on a regular basis. To achieve this, go for dark chocolates that have a large content of the cacao bean because they contain more flavanols. Best go for those containing not less than 70% cocoa solids.
Dark chocolate has the potential of improving sports performance. In addition, it is worth noting that epicatechins in dark chocolate promote blood circulation and minimize oxygen consumption which results to better performance. Furthermore, cocoa is known to be a diuretic, and it could effectively decrease cortisol “stress” hormones that have been linked to heart diseases, and other health issues.
The health benefits of chocolate for skin are numerous: As per studies, cocoa may increase the concentration of nitric oxide in the body which may help in inflammation reduction, enhances the blood flow and protects cells and tissues from oxidative damage. Moreover, cocoa’s phenolic compounds may promote digestion and absorption of nutrients by your body – not to mention its function of eye protection – dark chocolate may even reduce probabilities of developing neovascular age-related macular degeneration! 2. Avocados Nutrition plays a role in optimal aging as it enhances growth while fighting off early features of aging while enhancing immune system and digestive health. Avocados are not just for delicious guacamole: this fruity creamy source contains healthy fats which may reduce low density and bad cholesterol levels, enhance heart and eye health. Avocados also contain potassium, lutein, and folate in addition to B-C-E vitamins, and abundant amounts of choline which facilitates numerous cognitive health benefits such as memory enhancement and improvement.
Strawberries
one of the most popular berries to use in yogurt, which alone consists of a rich array of protein. Yogurt has also been found to exhibit probiotics, which promote gut health. To sweeten up the plain yogurt, one can include toppings such as granola or berries which also provides an extra boost of fiber and antioxidants while making it more enjoyable.
Berries are a great food source for healthy aging and a fine example of such fruits are strawberries and blueberries which are packed with vitamins A, C, and K that help the skin. These vitamins can help the skin in youth retention due to their anti-ageing properties. Moreover, berries are also high in fiber and contain polyphenols, which are essential for combating inflammation and oxidative stress.
Collagen Peptides
Collagen fibers consist of proteins that are present in tendons, ligaments and skin. Collagen in the body contributes to a remarkable 30% of proteins due to which it is more likely one of the most resistant tissues in the body. Collagen Peptides play a crucial role as structural scaffolds in the body.
Nutritional deficiency is common with age between males and females but adding collagen and fish skin to one’s diet could help tackle this problem while simultaneously increasing collagen production in the body. Bone broth is highly recommended as well which is made from the saturation of bones and cartilage for extended periods of time.
Collagen peptides are enzymatically synthesized from pasture-raised and grass-fed cow hides, and are also known as collagen hydrolysate. They are classified as an easily digestible form of collagen.
When these proteins are consumed, they are known to directly provide key amino acids like glycine and proline by getting absorbed into the bloodstream through the digestive tract. They also have the capacity to enhance the health of skin, joints and bones by modulating signaling pathways such as MAPK and NF-kB; in addition to this, they may be able to inhibit photoaging – aging as a result of an extended exposure to the sun – (3)
Coffee And Red Wine
Foods such as these assist with the loss of inflammation within the body and assist with slower aging, helping in the prevention of chronic disorders and age related diseases. The consumption of berries, fish, vegetables and whole grains will provide nutrients for the body while a reduction of salt, sugar, processed foods and saturated fats will assist with a reduction in heart disease and blood pressure.
On the other hand, foods that are higher in antioxidants can also aid in the fight against aging. Berries, dark leafy greens, quinoa, chocolate, and coffee, which are high in polyphenols, have been shown to potentially reduce the risk of type 2 diabetes, heart disease, some forms of cancer, and dementia.
Wine has been shown to reduce the chances of developing frailty in the elderly. A study published in Journal of American Geriatrics Society indicated that people above the age of 55 who had consumed flavonol containing foods and drinks such as wine, berries, dark chocolate, citrus and avocados had lower chances of developing frailty as compared to those people who did not consume such substances.
Nuts are another powerfood with incredible anti-ageing benefits. Full of protein, calcium and other vitamins as well as good fats – they are full of the goodness needed for ageing – nuts have been proven to reduce cholesterol levels, improve concentration and reduce chances of suffering from Alzheimer’s disease while also being a perfect substitute for quick and fast snacks which speed up aging while gaining weight.
