We’ve all seen people in their 60s who look 20 years younger. We’ve also seen people in their 40s who look like they are 60 years old. But what causes the differences in how we age?
A lot of people age faster than they should, and for the most part, it is either caused by emotional stress or not eating the right type of food. And according to Dr. Josh Axe, a doctor of natural medicine and clinical nutritionist, the major determinants of aging have to do with diet, toxicity, and everything you eat daily.
Using food as medicine for antiaging is very possible. Through research, some specific types of foods help slow down aging. Here are twelve of them.
Raspberries are rich in amino acids, glucides, oligo-elements, and different classes of phenolic compounds high in antioxidant capacity, which, according to Dr. Josh Axe, has been shown to fight skin cancer and early aging. Blueberries also contain bioflavonoids and resveratrol, the same antioxidants found in the skins of people who age well.
As Dr. Axe explained, if you want to age slower, you need more collagen, more antioxidants, more stem cells, and you need to reduce inflammation. These are some of the key factors your body needs to age slower. And berries are one of the kings of antioxidants from fruits.
Avocados are high in anti-inflammatory fatty acids and rich in vitamin A, which can help us shed old skin cells, enabling new glowing skin to shine through.
Avocados also contain carcinoids which can help protect your skin from the sun’s harmful rays, block toxins, and lower your risk of getting certain forms of cancer. As Sara Lindberg BS, MEd wrote in Healthline,
“The fats, compounds, and vitamins found in avocados may help speed skin repair and improve chronic skin conditions like eczema and acne.”
Papaya has the reputation of a superfood because it is rich in antioxidants, which studies have shown helps to reduce the signs of aging. According to 2013 research, it contains vitamin A, which helps your vision, vitamin C which is great for the immune system and skin, vitamin K which helps the heart, and vitamin E which is an antioxidant that helps not only your skin but the health of your blood, your eyes, and your brain.
The best thing about papaya is that it contains a digestive enzyme called papain, which has more anti-aging benefits and is also known as one of the best anti-inflammatory foods.
Because walnuts are naturally shaped like the human brain, most people have intuitively assumed it’s going to have good effects on the brain. And they were right.
Walnuts are especially good for your brain because of the protein and the omega-3 fatty acids they contain. Eating a handful of walnuts daily will get you the right dose of fatty acids to increase your overall longevity. Furthermore, omega 3s are known to help keep your brain young, preventing the onset of dementia.
Walnuts are also good for the heart because they can improve your cholesterol and reduce the risk of heart disease.
Green tea is high in any oxidant that helps the cells fight off damage that can cause premature aging or increase your risk of some diseases. It is loaded with specific types of antioxidants called polyphenols which can fight against heart disease, inflammation, insulin, and diabetes.
Furthermore, polyphenols are also known to boost the main protein in the skin called collagen and also reduce the appearance and other signs of early aging.
This one might surprise a lot of people. But the truth is, a glass of red wine now and then can have some benefits, especially when it comes to keeping you young. Resveratrol is an antioxidant found in wine, and research shows that it can protect us against cancer, diabetes, and heart disease.
When it comes to antiaging, resveratrol can help activate the longevity-related protein called sirtuin 1. And sirtuin 1 can improve both insulin sensitivity and the function of the mitochondria which can be altered as we age.
Sweet potato is a healthy and great alternative to your average potato when you’re craving something yummy. It contains beta-carotene, and your body converts beta-carotene into vitamin A, which boosts your skin cells, promoting elasticity, encouraging new skin cell growth, and leaves you with younger, softer, and smoother skin.
Many vegetables contain antioxidants that can protect you against harmful diseases like, cancer, heart disease, and cataract as you age.
In a study, researchers selected more than 700 Japanese women and measured their skin elasticity and other skin qualities. The researchers found that those who ate more green and yellow vegetables had fewer wrinkles than those who didn’t. And this is because vegetables are low in calories and high in nutrients the body needs, especially if you want to look young.
Extra virgin olive oil
Olive oil has the reputation of being one of the healthiest sources of fats on the planet. Studies suggest that olive exclusive culinary use of olive oil impacts successful aging, particularly among individuals aged over 70 years of age.
Olive oil protects you against a wide range of age-related diseases like metabolic syndrome, cancer, and high blood pressure. It’s great for the skin too as it is about 73% monounsaturated fat which helps keep your skin’s firmness and elasticity.
When it comes to antioxidants, pomegranate might have the edge over green tea. As we age, the risk of getting diseases like colon cancer increases. Pomegranate could improve the condition of people suffering from this type of cancer. When it comes to its age-defined benefits, pomegranate can protect you from the sun’s harmful rays. It can repair damaged skin and also increase the body’s production of collagen.
Spices add flavor and health benefits to any meal. They also have some age-defined qualities. The smell of cinnamon is a delightful one, and you should add it to your diet more often. Why? Cinnamon has been shown to increase the production of collagen in your skin, making it more firm and youthful-looking. According to HealthLine,
“A diet high in antioxidants from cinnamon — may support skin health by fighting free radicals. Free radicals can otherwise damage skin cells and accelerate signs of aging like wrinkles and decreased skin elasticity.”
Capsaicin and chilly can reverse some of the age-related changes that take place in the skin cells. Red bell peppers also contain antioxidants known as carotenoids and vitamin C. And according to research older women who consumed antioxidants that included vitamin C have reduced facial wrinkles.
Another spice that helps prolong the signs of aging is ginger. It contains a compound called gingerol, and this compound can reduce the appearance of age spots that appear when our skin becomes damaged from sun rays.
Bone broth is made from cooking down the bone from your leftover meals. For example, you can make bone broth from the left-over chicken bones or fish bones from your super.
Cooking down the bones releases its nutrients into the broth. The bone broth then gives a boost in collagen which, as you now know, helps your skin stay firm and fight off wrinkles. Many anti-aging creams contain collagen for one this reason. As Dr. Axe put it, they are one of the best sources of collagen. In his words,
“As you age, your body produces less collagen… So when your skin starts to sag, it’s because your body isn’t producing as much collagen. Collagen is the glue that holds your body together.”
Anti Aging foods supply basic nutrients that we need to have a healthy life. The major reason they help in antiaging is that, first of all, they are good for our health. And the best part is that they are normal, natural foods we can get around us. In the short term, their impact may not be apparent, but like every other daily habit, its effects in the long term are enormous. The most important part is the commitment it takes to incorporate these foods regularly. Don’t wait till you’re old, start how. To recap, here are 12 foods that help slow down aging.
- Green tea
- Red wine
- Sweet potato
- Extra virgin oil
- Bone broth