The foods we eat as we become older can have a big impact on our fitness, appearance, quality of life, and illness risk. Our bodies rely on a variety of nutrients to help them age gracefully. Some nutrients, such as those that promote good skin, may help slow the effects of aging. It's crucial to remember that eating certain foods won't help you look younger and that nutrition is simply one part of healthy aging.
Adding nutrient-dense foods to your diet, however, can help you look and feel better as you age. In general, strive to eat: healthy protein sources, healthy fats, and antioxidant-rich foods.
Here are 10 nutritious foods that support healthy aging.
1. Extra virgin olive oil
Olive oil has strong anti-inflammatory properties that may protect against severe skin aging and chronic disease.
2. Green tea
Green tea contains a lot of antioxidants. As a result, it may help protect your skin from free radical damage caused by environmental sources such as pollution or sunlight.
3. Fatty fish
Fatty fish, such as salmon, are high in omega-3s, protein, selenium, and astaxanthin, which are all associated with healthier skin.
4. Dark Chocolate or cocoa
Flavanols found in dark chocolate work as antioxidants in the body. According to a preliminary study, it may help with skincare.
Vegetables are rich in antioxidants that can help protect your skin from sun damage and help support healthy skin renewal.
Flaxseeds include lignans, which are antioxidants that assist the body combat free radicals. They're also abundant in alpha-linolenic acid (ALA), and omega3 that helps maintain a healthy skin barrier.
Pomegranates are rich in antioxidants that may help with skin repair and protect the skin against sun-related damage.
Avocados are high in monounsaturated fats and bioactive compounds, which help maintain a healthy skin barrier and fight to age caused by free radical damage.
Tomatoes are high in lycopene, which may provide minor protection from the sun’s UV rays.
10. Collagen peptides
Many studies in humans have shown that consuming hydrolyzed collagen peptides improves skin hydration, elasticity, and firmness.
The foods you eat can affect your skin's health, as well as how your skin changes as you age. Foods abundant in protein, good fats, and antioxidants, in particular, have been linked to the most skin benefits.
Consider protecting your skin by wearing sunscreen, avoiding smoking, remaining physically active, and using suitable skincare products in addition to eating a nutritious diet rich in whole, plant-based foods.
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