It’s hard to believe that you can eat your way to a long, healthy life. But it’s true! Healthy foods are necessary for building strong bones, muscles, and organs. Eating the proper nutrients will help prevent chronic diseases like heart disease, cancer, and diabetes. There are so many different types of food out there that it can be challenging to know which ones offer the most benefits for aging well. This blog is all about helping you figure out what you should be eating to stay young as long as possible! So let’s get started with these top foods for healthy aging.
Dark Chocolate
Dark chocolate is rich in flavonoids, disease-fighting molecules found in fruit and vegetables. Flavonoids can help prevent damage to cells that can lead to cancer or atherosclerosis. Dark chocolate also stimulates blood flow, which is vital for healthy aging. It’s important to make sure you are eating genuinely dark chocolate, though, because most chocolates sold in the US are milk chocolate. Milk chocolate contains very little cocoa, containing very few flavonoids. If you’re trying to get the most benefit out of dark chocolate, eat a bar with at least 70% cocoa.
Goji Berries
Goji berries have been used for centuries in Eastern medicine to boost energy and reduce stress. Goji berry juice can improve heart function in just a few weeks. This is great news for aging because the risk of cardiovascular disease increases as we get older. Goji berries also contain high amounts of vitamin C and beta-carotene, which help prevent damage to cells and keep skin young and healthy. They are also high in antioxidants, which protect against cancer and heart disease.
Lentils
Most beans are high in protein, but lentils have double the amount found in other types of beans. Lentils help lower bad cholesterol and blood pressure. They also help stabilize blood sugar levels, protecting you from getting diabetes. Look for canned lentils because they’re quick and easy to use – simply rinse them off with cold water and add them to salads or soups. Lentils are also a good source of fiber, which is vital for digestion and managing your weight. Also, lentils are high in folate, which helps prevent certain types of dementia.
Flax Seeds
Flax seeds are an excellent source of healthy omega-3 fatty acids, which are the good fat that your body needs. Omega-3s are also known to decrease inflammation in your body, which is excellent because inflammation can lead to diabetes and heart disease. Flax seeds are also an excellent food for healthy aging skin. Studies have shown that flaxseed oil has positive effects on skin disorders like eczema, dermatitis, and psoriasis. These symptoms of dryness can often be due to a deficiency in omega-3 fatty acids. Omega-3s are responsible for improving the moisture barrier function of your skin, which can help prevent fine lines and wrinkles. Hemp seeds are an alternative source of healthy omega-3 fats if you don’t like flax seeds.
Avocados
Your skin is the first thing people notice about you, so it’s important to take care of it. Avocados are full of monounsaturated fats and vitamin E, which can keep your skin soft and smooth. They also contain glutathione, an antioxidant that reverses damage caused by pollution. Always choose organic avocados because they contain 60% more glutathione than regular ones. Avocados are also high in vitamin C, which prevents wrinkles and reduces inflammation. Avocados are high in calories, but they are full of nutrients to promote healthy aging. For the most benefits, choose slightly soft avocados with dark green skin.Â
Pomegranates
Good heart health is of the utmost importance for healthy aging. A diet that includes pomegranates will help prevent heart disease and stroke by lowering cholesterol levels. Pomegranate juice decreases LDL (bad) cholesterol and raises HDL (good) cholesterol. It can also prevent blood platelets from sticking together, which prevents clots and artery blockages. Pomegranates are also known for their anti-aging benefits. The antioxidants found in pomegranates can decrease damage caused by free radicals that speed up the aging process.
Greek Yogurt
Greek yogurt has more protein than regular yogurt, so it’s beneficial for weight loss and muscle building. It’s packed with probiotics which are vital for digestion and immunity. Many people don’t get enough healthy gut bacteria in their diets, leading to digestive problems and autoimmune diseases. Greek yogurt is also a great source of calcium for strong bones and teeth. Calcium also helps promote weight loss by increasing your metabolism and decreasing bloating after meals. If you’re lactose intolerant or vegan, try coconut milk yogurt for similar benefits.