Berry fruit
An important key to slowing down aging is consumption foods rich in antioxidants. That’s because your body goes through a process called oxidation, which creates molecules known as “free radicals” that can damage your cells and contribute to a greater risk of chronic disease. Antioxidants can help fight these free radicals. Berries are literally loaded with them. If you regularly include them in your diet, the antioxidants contained in them will fight against oxidative stress and inflammation in the body and protect your skin from aging. Specifically blueberries are full of antioxidants called anthocyanins, which are very easily absorbed from them and contribute to reducing the appearance of wrinkles and promoting youthful skin. Another amazing benefit of eating berries is that it promotes good memory and concentration, which deteriorate with age.
Try this recipe: Salad with nuts and berries
Fatty fish
There is more than one reason to eat oily fish. On the one hand, they are rich in healthy fats, such as omega-3 fatty acids, which they keep the heart and brain in shape and also reduce the risk of age-related diseases.
In addition to making your heart and brain feel better as you age, fatty fish such as salmon they will help maintain even more youthful skin.
Try this recipe: Salmon with roasted vegetables
Nuts and seeds
Now you know how important antioxidants and healthy fats are in the fight against aging. And a snack in the form of nuts or seeds will give you both at once. For example almonds they are an excellent source of vitamin E, which is an antioxidant that helps keep the skin supple and hydrated and thus reduces the signs of aging. Walnuts or flax seeds they are among the richest sources of plant-based omega-3 fatty acids, and their regular consumption can contribute to slowing down aging.
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Leafy vegetables
Spinach, arugula or Swiss chard will supply you with vitamins A, C and K and also provide you with important minerals such as iron and calcium. All these nutrients they support collagen production and protect the skin from damage caused by UV radiation. Vitamin K (when supplemented with vitamin D) is also associated with a reduced risk of age-related diseases such as osteoporosis.
Try this recipe: Indian spinach with halloumi cheese
Avocado
We’ve already mentioned vitamin E, which is a powerful antioxidant associated with healthy skin. Not only almonds and nuts contain it, but you can supply it to the body, for example, in the form of guacamole. Its base – avocado – is rich in vitamin E and healthy fats, and together they help nourish and hydrate the skin, reduce bad cholesterol and maintain a healthy heart.
Try this recipe: Layered salad in a glass
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Sweet potatoes
While blueberries or raspberries are colored by antioxidants called anthocyanins, whose positive rejuvenating effect has already been discussed here, in the case of sweet potatoes or sweet potatoes it is beta-carotene. It gives sweet potatoes their beautiful orange color and also provides many health benefits, many of which are related healthy skin and reduction of wrinkles. In addition, sweet potatoes also contain vitamin C and E, which also help fight free radicals.
Try this recipe: Baked sweet potatoes with coleslaw and pesto
Tomatoes
A compound called lycopene gives tomatoes their beautiful red color. It also has strong antioxidant properties, protecting the skin from sun damage and reduces signs of aging. But the benefits of lycopene are not limited to healthy-looking skin. Regular consumption of tomatoes will also help you reduce the risk of cardiovascular disease, improve the condition of your blood vessels and reduce the risk of osteoporosis and fractures. Your body will use lycopene even better if you eat tomatoes cooked, for example baked or in the form of soup.
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Hot chocolate
Many will surely be pleased that even chocolate has rejuvenating effects, but only the high-quality bitter one with a high cocoa content. This is because it contains flavonoids, specifically flavonols, which have strong anti-inflammatory and antioxidant properties and make chocolate an able adversary in the fight against aging. In addition, chocolate also contains caffeine and theobromine, which help break down fats and reduce fluid retention in the skin. Thanks to this, the skin is then nicely firm and off. Despite these benefits, treat chocolate like a medicine and dose it regularly but sparingly.
Try this recipe: Chocolate panna cotta
Yogurt
It is well known that the basis of a healthy body and a youthful appearance are well-functioning intestines. And luckily, there are plenty of tasty foods that you can add to your diet to support a healthy and sufficiently diverse gut microbiome, which affects many functions in our body – from digestion to immunity to our psyche. One of these foods is yogurt, ideally Greek white. Contains probiotics, which support digestion and aid the absorption of nutrients. Yogurt also contains proteins necessary to maintain healthy muscles and skin and is also important content of easily absorbable calcium, necessary for our bones.
Try this recipe: Sweet yogurt with spices
Green tea
Although it is a drink and not a food, green tea has its rightful place on this list. This is because of its strong anti-aging abilities. Contains polyphenols with strong antioxidant and anti-inflammatory properties, which improve the elasticity of the skin, protect against the harmful effects of UV radiation and thereby reduce the signs of skin aging. But green tea doesn’t just help you look younger. Research shows that you it can also prolong life. So if you want to look and feel younger, try including a cup of green tea in your daily routine. Just keep in mind that it contains caffeine, so it’s better to have it in the morning or mid-morning.
Try this recipe: Green tea ice cream
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