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Aging is an inevitable natural process, however, healthy lifestyle habits such as quitting smoking, avoiding excessive alcohol consumption, getting enough sleep, a healthy and balanced diet, and physical activity and even trying to maintain a good mood can slow down aging, making you feel and look younger.
Some foods have nutrients that can help delay the signs of aging , such as promoting healthy skin.
5 best foods to delay aging
1. Fatty fish
Fatty fish are great sources of omega-3s. Fatty fish is a highly nutritious food that can help keep you healthy and benefit your skin. It is rich in proteins that help the production of collagen and to maintain muscle mass , which begins to decrease with age.
The healthy fats in salmon, mackerel, and sardines help keep oxygen free radical molecules from damaging cells. Its omega-3 fats help prevent heart disease and stroke ; and have also been considered beneficial for memory.
2. Almonds
Almonds are a great source of vitamin E. One ounce of dry roasted almonds provides you with 6.8 mg of vitamin E, the 45% of the recommended vitamin per day. In addition to being a good source of vitamin E, almonds are rich in healthy fats, fiber, protein and also provide minerals such as manganese and magnesium.
In addition, walnuts, almonds and peanuts help reduce cholesterol and their consumption has also been linked against age-related cognitive decline . They are excellent for a snack, add to your smoothies, cereal, salads or yogurt.
3. Berries
Berries, like strawberries and blackberries, are rich in flavonoids, particularly anthocyanins. These substances have antioxidant and anti-inflammatory effects. Protect cells from free radical damage that promote aging.
Consuming berries can reduce cognitive decline and risk of dementia. The anthocyanins they contain have neuroprotective effects that have also been linked to a lower risk of Parkinson’s.
Eat three or more servings of blueberries and strawberries a week too can help reduce the risk of a heart attack by up to a third, according to a study in Circulation: Journal of the American Heart Association.
4. Avocado
Avocado contains nutrients and moisturizers for the skin; provides vitamin E, vitamin C, potassium, lecithin and biotin. The healthy fats found in the fruit and its antioxidants help increase the elasticity of the skin and reduce the appearance of wrinkles , as revealed by some studies published in the British Journal of Nutrition.
In addition, The good fats in avocado are also beneficial for heart health.
5. Green Tea
Green tea is rich in polyphenols, especially catechins. Tea consumption has been associated with a lower risk of heart disease and lower risk of dementia.
What’s more, tea polyphenols can help reduce external skin aging, due to environmental stressors such as sun and pollution, by eliminating free radicals before they damage the skin.
In general, the WebMD Compass experts suggest reducing saturated fats and increasing omega-3 fats; eat less or no red meat ; avoid desserts loaded with added sugars like cake and ice cream; consume more complex carbohydrates, such as whole grains, fruits, and vegetables; and eat a lot of fatty fish.
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