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.
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.
Broccoli
Eating broccoli can be very beneficial for preventing cancer. Steaming is the best way to prepare it because it retains more of its nutrients. Broccoli is full of fiber, healthy omega-3 fatty acids, and antioxidants that are known to prevent cancer. You can steam broccoli quickly by placing it in a microwaveable dish with about 1/4 cup of water, covering the dish with a vented plastic wrap, and microwaving the broccoli for about 3 minutes.
Hummus
Studies have shown that eating hummus helps lower your risk of developing type 2 diabetes by as much as 25%. Hummus is also an excellent food for healthy aging because it increases levels of good cholesterol in your body, which can reduce the risk of heart disease. You can dip veggies or chips into hummus to get a quick and healthy snack. Hummus is also an excellent source of protein, fiber, and iron. Humus is high in calories, so you might want to watch your portions if you’re trying to lose weight.
Tomatoes
Tomatoes are rich in lycopene, an antioxidant that prevents heart disease and prostate cancer. Lycopene is what gives tomatoes their red color. Tomatoes also contain tomatine, which can kill tumor cells without harming healthy cells. Tomatoes are a great source of vitamin C, folate, potassium, and fiber. They are also low in calories, perfect for healthy weight loss. They also contain chlorogenic acid, which can prevent insulin resistance and keep your blood sugar in check.
Pumpkin Seeds
Pumpkins are known for their vivid color and Halloween popularity, but it’s time to start thinking of them as good food for healthy aging. They contain cucurbitacin E, which studies have shown to fight and prevent cancer. Pumpkin seeds also contain magnesium, which is good for your bones and can prevent type 2 diabetes by regulating blood sugar levels. They are a great source of zinc which is vital for immune function and healthy skin.
Soy Foods
The way soybeans are processed makes a big difference in the nutrition you get from them. Tofu, edamame, soy milk, and tempeh are examples of soy foods rich in isoflavones. These isoflavones can prevent aging because they lower the risk of osteoporosis and breast cancer. Soy foods also contain lecithin, which is known to reduce cholesterol levels. Studies have shown that people who eat at least 25 grams of soy protein a day have a 40% lower chance of having a heart attack than those who don’t eat any soy.
Asparagus
For centuries, asparagus has been used for healthy aging and weight loss in traditional medicine. Asparagus contains glutathione, an antioxidant that reduces damage to the cells and prevents free radicals from developing. It also improves liver function and detoxifies your body. Some of the benefits of asparagus include fighting cancer, protecting the heart, clearing up your skin, and increasing energy levels. Asparagus also contains an amino acid called asparagine that reduces ammonia levels, which causes the unpleasant odor that comes from sweat. By reducing excess ammonia, asparagine can make your sweat smell sweet.
Pistachio Nuts
Pistachios are a tasty way to reduce your heart disease and diabetes risk. They contain high levels of monounsaturated fats (the good type of fat) and antioxidants like vitamin E and flavonoids. Studies have shown that pistachios can increase your melatonin levels (the hormone that controls the sleep-wake cycle) by 69 percent compared to people who didn’t eat pistachios. This is great news for aging because melatonin also has anti-cancer properties. Lastly, pistachios are high in the antioxidant lutein, which is excellent for eye health.
Whole Grains
Your body needs carbohydrates to function, and whole grains are an essential part of a healthy diet. Whole-grain bread and cereals like oats, barley, and brown rice contain fiber that can help lower your risk of heart disease, cancer, and diabetes. Also, whole grains are a great source of phytochemicals known to prevent the damaging effects of free radicals on your body. When choosing your whole grains, make sure that they are labeled “whole” or “100% whole wheat” because many products with brown packaging contain refined grains instead of whole grains.
Conclusion
Eating a wide variety of different foods and using the tips in this article will help you stay young. If you follow these guidelines, you’ll live a long and healthy life. Make sure to talk to your doctor before making any significant changes to your diet, mainly if you take medications for a chronic condition.