Top 10 best anti aging foods list
Want to ward off wrinkles? Boost your memory? Or prevent illness? A good place to start fighting off the signs of aging is your diet. Both Nutritionists “Bonnie Taub Dix” and Jonny Bowden reveals the best anti aging foods on Earth. Nutritionists ‘Bonnie Taub Dix (MA, RD, CDN) is a National Spokesperson for the American Dietetic Association and co-author of “Kosher By Design Lightens Up.”. Jonny Bowden, Ph.D., CNS, and author of “The 150 Healthiest Foods on Earth” and “Healthiest Meals on the planet” reveal the superfoods that can help you look and feel younger. So Catch Top 10 best anti aging foods list which makes you very young and energetic in Performance
What It Does: It is best anti aging foods which Prevent wrinkles
Want to stay wrinkle-free, or at least prevent further skin aging? A Journal of American College of Nutrition study found diets high in olive oil, as well as other staples of a Mediterranean diet (think fruits, vegetables, nuts, multi grain bread, and legumes), to be associated with fewer pores and skin aging.
What Else Helps? A study from the American Journal of Clinical Nutrition found that higher intakes of vitamin C and omega-6 fatty acids, which cooking oils, egg yolks, and beef are good sources of, may help to keep epidermis looking young. Bowden notes that resveratrol, found in red wine and the skin of grapes, has wrinkle-reducing properties as well.
What They Do: Stave off grays
Your genes determine how old you’ll be when you first start to go gray, but it often begins in your 20s, though some won’t see a gray hair until their 40s, according to the American Academy of Dermatology. Taub-Dix explains that loss of locks color is due to a decline in melanin production and that may be the result of a copper deficiency. Eating anti aging foods that saturated in copper, like sunflower seeds, could be beneficial.
What Else Helps? Crabs, oysters, cashews, and almonds are also high in copper. Vitamin B6, within whole grain cereals and many vegetables, can help by boosting melanin production.
What IT CAN: Reduces the risk of prostate cancer by 60 percent
Eating a diet saturated in oily fish, such as herring, salmon, and mackerel could significantly slash the chance of prostate cancer. Researchers at the University of California in San Francisco discovered that men who ate “dark” oily fish, rich in omega-3 essential fatty acids more than once a week reduced their risk for the disease by about 60 percent. Even guys who ate this type of seafood just one to three times a month got a boost in prostate protection, lowering their risk by as much as 36 percent compared to men who never ate dark fish. A diet abundant with these fish was also shown to reverse the effect of an inherited gene which is known to increase the risk of aggressive prostate malignancy by five times.
What Else Helps?
Shellfish was also proven to have prostate-protecting benefits, thanks to its Omega-3 content.
What They Do: Apples are very good anti aging foods which Reduce your threat of cancer
Bowden recommends eating foods high in quercetin, a nutrient found in apples and onions that have been shown to help fight cancer. Quercetin is also an anti-inflammatory and has antioxidant properties.
What Else Helps? A diet high in fruits and veggies has been shown to reduce the risk of certain cancers. Research has found that cruciferous vegetables, such as broccoli, cauliflower, and kale, are particularly helpful in protecting against cancer.
What It Does: Keeps your heart healthy
Foods like salmon that saturated in Omega-3 fatty acids may help lower your risk of heart attack and have been shown to reduce blood pressure, plaque build-up in the arteries, triglyceride levels, and cholesterol. Aim to eat about three fish-based meals weekly, recommends Taub-Dix.
Added Bonus: Omega-3 essential fatty acids, also found walnuts, flaxseed, soybeans, avocados and olive oil, “help to reduce inflammation and are associated with promoting brain function,” says Taub-Dix.
What IT CAN: Thickens thinning hair
Over 30 percent of men under the age of 35 and one-quarter of women will experience hair thinning in the United States, says Taub-Dix, noting that heredity, illness, poor diet, and medications are the most common causes. However, biotin, which is generally within soy products, as well as liver and eggs, can promote hair re-growth.
What Else Helps? A complete multivitamin anti aging foods, which will give you a dose of several nutrients that protect against thinning, including vitamins A, B3, B5, B6, B12, C, E, calcium, magnesium, and potassium.
What They Do: Fight memory space loss
Even as early as your 20s, you can begin to see changes in your mind’s ability, Taub-Dix says, so there’s no time like the present to start safeguarding it. Your best dietary bets? “Blueberries are terrific for your storage. Particularly the anthocyanin compounds that give blueberries their deep hue.”
Added Reward: Anthocyanins may also drive back some aging-related diseases and cancers.
What They Do: Rev up your metabolism
It’s a fact of life that as you age your metabolism gets sluggish, but adding some spice to your daily diet will help to keep your body burning, says Taub-Dix. Spicy foods like cayenne and jalapeño peppers contain capsaicin, which can speed up calorie burn by raising your heart rate.
What Else Helps? Caffeine, found in coffee and green tea, can affect your metabolism by increasing heart rate as well. To avoid disturbed sleep, jitteriness or an upset stomach, monitor your caffeine intake and its effect on your body — even one cup of coffee a day could be too much for someone who is caffeine-sensitive.
What It Does: Maintains muscle
A known side effect of aging, muscle loss, can be reduced by eating enough protein. “Protein consists of amino acids, which are the building blocks of muscle; therefore, an adequate daily intake helps maintain, repair and build muscle,” says Taub-Dix. “Without enough protein, you can’t build up muscle. no matter how much exercise you do. Eggs, chicken, fish and lean cuts of beef, such as flank steak, are good sources.
Added Bonus: “Protein is also a key component in maintaining a healthy immune system, and in the creation of hormones, skin, hair, nails, blood, and enzymes,” says Taub-Dix.
What IT CAN: Water is a very significant component of anti aging foods as it Hydrates Your Skin
With age, our skin produces less oil and loses its elasticity. To fight off the effects of dehydration, “It’s essential to drink plenty of water and try to limit caffeine and alcoholic beverages, which can enhance dehydration,” Taub-Dix says. How much fluid a person needs depends on a variety of factors, such as physical activity and climate, but eight glasses a day is a good amount to aim.
What Else Helps? When applied topically to your skin, honey can be a natural dry skin remedy. Coconut oil and cocoa butter oil are good for moisturizing pores and skin as well. Look for moisturizers with these ingredients, advises Taub-Dix.
The Building Blocks of anti aging foods
Every aging-related issue — from memory reduction to brain functioning and wrinkling epidermis — stems from two fundamental processes in the body: Inflammation and oxidation explain Bowden. Eating foodstuffs that have anti-inflammatory properties and contain antioxidants will help protect you against both. While these anti aging foods are an important part of your anti-aging eating plan, you should also include a variety of fruits and vegetables in your diet and get at least five servings each day. This will give you the antioxidants the body needs to battle off the free radicals that cause oxidation.
A Word on anti aging Supplements
Some of the anti aging foods above contain vitamins and nutrients that will help slow the aging process. Food is a great source, but many people opt to take supplements, too. However, before starting a new supplement, speak with a registered dietician or your doctor, advises Taub-Dix. She adds that some supplements when paired with medications or other foods in what you eat, can be harmful. For example, if you take blood thinning medication, you should avoid seafood oil supplements, that may increase the drug’s effect. “Look at everything — all foods and supplements in your diet in concert — and observe their impact on the body.”