How nutrition can sustain and promote healthy aging.
Healthy eating is important at any age, but becomes even more important as you age. Eating well promotes health. When you eat unhealthy food, your body isn’t getting the right nutrition, you can begin to feel less energetic, more lethargic, and in some cases less able to concentrate and focus. All of this can lead to even more health issues and even premature aging.
Eat Well Age Well
It is important to know which foods are best to choose and which to avoid when it comes to nutrition to promote healthy aging. The best way to healthy aging is to have a healthy, balanced diet which includes a moderate amount of each of the different food groups.
Eating food such as whole grains, leafy vegetables, and lean proteins as the basic staples of your diet is the best way to ensure that your body gets the optimum amounts of nutrients to fight your physical , mental and skin health. When it comes to choosing the foods to eat, some have a range of great properties which help the body and skin.
Some of the best healthy food include:
- Avocado – Avocados are a creamy and versatile fruit which can be eaten in a range of different ways whether you enjoy it raw, made into sauces, dressings and dips, or in a smoothie. Thanks to their high glutathione content which specifically blocks the intestinal absorption of certain fats that cause oxidative damage. Avocados also contain higher levels of vitamin E, folate, and beta-carotene than any other fruit. Avocados are high in inflammation-fighting fatty acids that promote smooth, supple skin.
- Blueberries – Blueberries have some of the highest levels of antioxidants, especially anthocyanin, which means that this berry has been linked to a wide range of health benefits including sharper cognition, better focus, and a clearer mind. Blueberries are high in antioxidants that may help protect your skin from damage and promote skin healing.
- Chamomile Tea – Of course, it’s not all about what you’re eating. Drinking liquids which are high in sugars and caffeine, such as coffee, energy drinks or soda, can actually be bad for your health and skin if consumed regularly. Chamomile tea is full of antioxidants and protects the skin from free-radical damage to help slows down the aging.
- Chocolate – Although it’s usually seen as an unhealthy treat, studies have shown that eating chocolate can actually make you happier. However, that doesn’t mean that you can start munching on chocolate bars which should be eaten in moderation and as part of a healthy and balanced diet. Dark chocolate in particular is best for you, as it contains flavonoids and polyphenols, two hugely important antioxidants for anti-aging benefits.
- Oats – Oatmeal has a large number of healthy properties to actually make you feel better from the inside out. A complex carbohydrate, eating oatmeal causes your brain to produce higher levels of the feel-good chemical serotonin, helping you to feel calmer and less stressed. Oat is packed with antioxidants that can help plump skin and reduce wrinkles.
- Walnuts – Walnuts are a great age-defying food because of the amount of omega-3s. If you’re looking for a healthy snacking option, walnuts are a great choice. There is no denying the sweet, pleasant flavour of walnuts and they can be a tasty snack for in-between meals or as part of a dessert. A versatile nut, walnuts are great for salads, or add them to a sweet treat such as walnut cake.
- Pistachios – Another food which is great for snacking is pistachios. Pistachio is rich in Vitamin E, which is known to reduce the signs of aging.
- Green Leafy Vegetables – Leafy, green vegetables should be a pivotal part of anyone’s diet. Leafy greens are packed full of nutrients and antioxidants which help to fight off disease and leave your body feeling healthier and more energized. Dark leafy greens, for example spinach, are especially good for you since they are rich in folate, which helps your body to produce more mood-regulating neurotransmitters such as serotonin, which is a ‘feel-good’ chemical. There is no question that leafy greens are your best defence against aging.
- Fermented foods – Last but not least, eating fermented foods such as yogurt can help to keep your gut healthy, which actually in turn will help to improve your mental health and eliminate toxins and free radicals that can damage skin and cause early signs of aging.
Putting Together Your Healthy Diet Plan
Planning your meals wisely is key to not only staying physically fit and healthy, our body will show its appreciation through its largest organ, which is our skin.
In order to stay on track, it’s a good idea to make a meal plan for your week and plan ahead to make sure that you have a good selection of foods loaded with antioxidants, healthy fats, lean proteins, leafy green vegetables, water, and essential nutrients. This will not only make you feel healthier overall, but can improve your mental health and keep your skin healthy and vibrant, too.