Anti-Aging Food: Best on the List.
Last updated on June 16th, 2023 at 09:47 pm
10 minutes read.
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Have you been thinking what could you really do to naturally look forever young? Robbing the most expensive cream? Getting rejuvenation every month in the most exotic salon?
This question has become one of nature’s secrete man is yet to clearly figure out.
People have spent so much money trying to turn the effect of aging around unfortunately the actual desired result has not been achieved.
You and I want to look forever young of cause!
But the truth is that there’s no special formula for this as the time am writing this article.
However, the only best method to achieve your goal without having to spend so much money on the artificial transformation that will later backfire on your body is to find out natural foods that have been scientifically proven to contain anti-aging properties and start adding them to your diet on daily bases.
These delicious and nutritious foods will help slow the effects of aging in every part of your body — from your skin to your brain, heart, and joints.
This article shows you eleven top on the list anti-aging foods and how to incorporate them into your diet.
What Are The Top Anti-Aging Foods?
The top anti-aging foods are some of the most high-antioxidant foods and anti-inflammatory foods around you.
How does Anti-Aging Foods Slow Aging?
There is substantial literature linking nutrition to aging.
Aging is manifested by decreasing the status of health and increasing chances to sustain age-related diseases, such as Alzheimer’s disease, atherosclerosis, cancer, diabetes, and other conditions.
Oxidative stress has been shown to be a major factor in the aging process, leading to inflammation and further degradation of healthy cells.
Inflammation is the body’s natural immune response to anything it recognizes as a threat, and the reaction is meant to protect your health.
Without a certain degree of inflammation, your health would be at risk from invading bacteria, fungi, and viruses.
Some processed foods, such as refined carbohydrates, sugary foods soft drinks, alcohol, and red meat, can cause inflammation in your body, so eliminating or reducing them in your diet can keep you healthier and reduce the signs of aging.
Slowing down the aging process and delaying the onset of age-related conditions may be possible by blocking pathways that lead to inflammation.
Fortunately, the healthy foods that fight inflammation are delicious and easily accessible.
Your best chance to live an active and long life is to avoid unhealthy processed foods that cause inflammation.
Second, learn about which foods provide proper nutrition and antioxidants to help fight disease.
Anti-aging foods have proven beneficial at a micro level or provide protection against degenerative conditions, guiding you to a healthier road of successful aging and better health.
Below are the top best on the list of anti-aging foods you may start eating today.
Eleven Best Anti-Aging Foods
1.Nuts
The first on my list is nuts because you find nuts no matter where you live in the world.
Eating nuts as part of a balanced diet can add years to your life by helping prevent chronic diseases, such as cancer, cardiovascular disease, and cognitive decline.
Nuts contain both monounsaturated and polyunsaturated fats, and both compounds have been associated with reduced heart disease and type 2 diabetes risk.
Because all vascular factors have been related to cognition conditions.
Nuts may have the potential to slow cognitive decline in older adults.
Some of the best nuts to consume for anti-aging include chestnuts, walnuts, pecans, and more.
2. Mushrooms
Most edible mushrooms are super anti-aging foods.
However, Chaga mushrooms may be more popular in some areas like the United States and Asia.
They may produce a diverse range of active components, such as antioxidants, antitumoral, hypoglycemic, hypolipidemic activities, and antiviral properties.
They also hold compounds for improving human immunity against infection by pathogenic microbes.
The polyphenols in chaga are the principles for quenching free radicals, making these mushrooms protective antioxidants, according to Agricultural and Food Chemistry research.
3. Cocoa fruits
If you are living in developed cities you may find this as dark chocolate but have been contaminated with lots of refined sugar.
Dark chocolate is made up of 50 to 90 percent cocoa solids, cocoa butter, and sugar. Whereas milk chocolate contains from 10 to 50 percent cocoa solids, cocoa butter, then the remaining may be milk and sugar.
You can grind cocoa beans/seeds with mortar or a good blender. In this way, you also reap all the benefits of dark chocolate without eating any sugar.
Studies have shown cocoa’s ability to reduce oxidative stress can lead to decreased damage to the skin and reduced signs of aging
One 2010 Dietary Guideline Committee reported that adding moderate amounts of dark chocolate in addition to a healthy, balanced diet can provide anti-aging benefits.
Since dark chocolate is high in calories, eating a small piece of chocolate with the highest percentage of cacao (70–90 percent) is enough to help slow the effects of aging, according to scientific studies.
But have in mind that you’re eating undesired amounts of refined sugar and eating too much of it.
A small piece of chocolate with the highest percent of cacao (70–90 percent) is enough to help slow the effects of aging, according to research published in Antioxidants & Redox Signaling.
4. Avocado and Bullet pear
Avocado and bullet pear has been in the spotlight recently as a superfood, containing phytochemicals and important essential nutrients to prevent the negative effects of aging.
Avocados and bullet pears are packed with monounsaturated fatty acids and antioxidants, which are key compounds in keeping your arteries healthy and young. Bullet bear also contain folate in a significant amount.
5. Turmeric
Turmeric has anti-aging and skin-lightening properties, and it has been used in cosmetics formulations for centuries.
Turmeric/curcumin added to the diet is beneficial. It can act as a tumor suppressor, can lead to the reduction of low-grade inflammation, which is associated with aging, and to the alleviation of symptoms of age-related diseases, including frailty.
According to extensive research, including studies published in Immunity & Ageing, the curcumin in turmeric may help against aging of the joints, brain, and other neurodegenerative conditions
6. Salmon
Salmon has high amounts of astaxanthin, a super antioxidant, and carotenoid known for its unique anti-aging benefits.
Astaxanthin is produced by algae, bacteria, and fungi, and it concentrates higher up the food chain as these primary producers are consumed for food.
A good amount of emerging research has found that astaxanthin benefits brain health by preserving cognitive function.
A review published in GeroScience also noted that the neuroprotective properties of astaxanthin may be due to its ability to reduce oxidative stress and inflammation.
Other healthy anti-aging fish include catfish, mangara, and snails
7. Blueberries
Blueberries have been shown to delay aging and promote longevity.
Most research on the health benefits of blueberries focuses on their cognitive benefits, protecting memory-associated regions in the brain from oxidative damage and slowing age-related damage to brain cells.
Blueberries are rich in anthocyanins, a compound credited for their anti-aging effects, limiting cellular damage caused by free radicals and preventing a large array of ailments.
8. Figs fruits (akpuru)
Figs nutrition is rich in flavonoids and polyphenols, which are responsible for strong antioxidant properties that help prevent various oxidative stress-related medical conditions, such as hepatic and neurodegenerative issues.
Collagen is the most important and abundant protein in the body, keeping it healthy and young for a long time.
For instance, research from Beijing University’s Department of Food and Nutritional Hygiene at the School of Public Health in China investigated the protective effects of marine collagen peptides (MCPs) on the skin of aged mice.
Researchers concluded: “The results showed that MCPs might play a protective role on skin aging by improving the activity of antioxidants.”
Further research published in the Journal of the Science of Food and Agriculture found that “MCP supplementation could promote the development of long bones in growing male rats.”
In addition, marine collagen, with its high antioxidant content, has been used in beauty products in order to repair or prevent damage caused by environmental factors or the aging process.
10.Bone Broth (mmiri okpukpuanu including umi anu)
Bone broth seems to be very popular these days, especially when concerned with bone health.
Bone broth nutrition is packed with over 19 easy-to-absorb, essential amino acids and nonessential amino acids (the building blocks of proteins), collagen/gelatin (which help form connective tissue), and nutrients that support digestive functions, immunity, and brain health.
It also contains chondroitin sulfate and glucosamine, the compounds sold as expensive supplements to reduce inflammation, joint pain, and arthritis.
11. Maca
Hormonal decline is a common biomarker of aging. Maca balances and normalizes the steroidal hormones estrogen, progesterone, and testosterone.
In South America, maca root is even used to improve sexual dysfunction, prevent osteoporosis, enhance fertility, and relieve menopausal symptoms.
Related: How Consumption of Instant Noodles May Cause Cancer & Other Health Risks in the Long-Term?
Related: List of 15 Anti-inflammatory Foods to Reduce Inflammation Naturally
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Benefits of Anti-Aging Foods
How do you benefit from anti-aging foods?
1. Protect your Skin
Free radicals are the main destroying factors of the skin.
To stimulate the skin to build and repair itself, antioxidants in food help defend the skin from the harmful action of free radicals and prevent degenerative disorders resulting from oxidative stress.
Anthocyanins in blue blueberries have been reported to reduce the ultraviolet ray-induced skin photoaging effect as well as inhibit collagen destruction and inflammation.
2. Support Cognitive Function
In a small clinical trial, astaxanthin improved cognitive function, and in several Japanese RTCs, it improved visual acuity and eye accommodation.
Curcumin, the main compound found in turmeric spice, can help keep your mind young. Curcumin is highly lipophilic and might cross the blood-brain barrier in sufficient concentrations.
For this reason, studies suggest the lipophilic nature of curcumin may be responsible for the significantly reduced prevalence of Alzheimer’s disease in India compared to the United States.
In Singapore, elders who ate curry and turmeric had higher mini-mental state examination scores than non-consumers.
Nutritional antioxidants, such as the polyphenols found in blueberries, can also reverse age-related declines in neuronal signal transduction as well as cognitive and motor deficits.
3. Help Lower the Risk of Cardiovascular Disease
A randomized controlled study showed that consuming avocado a day along with a heart-healthy diet helps lower plasma LDL levels in obese and overweight participants.
In double-blinded, randomized controlled trials, astaxanthin lowered oxidative stress levels in obese and overweight subjects and smokers.
4. Aid Bone Health
Eating a variety of antioxidant, anti-inflammatory, and anti-aging foods can do wonders for bone health.
For instance, consuming bone broth along with vitamin C foods and vitamin K foods can help strengthen bones and prevent bone loss, as learned through observations from the Framingham Osteoporosis Study.
5. Vision Protection
Age-related macular degeneration (AMD) is characterized by chronic and progressive degeneration of photoreceptors.
There have been studies showing the carotenoids lutein and zeaxanthin exist in high concentrations in the macula of the eye and protect the retina from oxidative stress.
In a trial out of UCLA, Age-related macular degeneration (AMD) participants were instructed to take 60 milliliters of lutein-zeaxanthin complex beverage derived from marigolds and wolfberries for five months.
Inflammatory markers and oxidative stress index were lowered when these subjects consumed the beverage for five months.
Consumption of antioxidants found in anti-aging foods may help suppress oxidative stress and reduce the incidence of Age-related macular degeneration (AMD).
Take Precautions
If you were prescribed medication, you should not use curcumin or turmeric without first talking to your healthcare provider. Turmeric may interfere with the action of blood thinners, diabetic drugs, or NSAIDs.
Use of maca may be contraindicated in patients with fibroids, estrogen receptor-related cancer risk, endometriosis, or prostate cancer.
Studies also suggest that Chaga mushrooms may interact with anticoagulants and hypoglycemic medication.
Conclusion
The journey to looking and feeling young through anti-aging creams and surgery has been going on for years.
Many incorporate anti-aging foods into their diets as a healthier alternative to slow the effects of aging from the inside out.
The benefits of anti-aging foods include aiding cardiovascular health, better vision, increased cognitive function, healthy gut function, and skin protection.
Anti-aging foods can be found at your local supermarket or can be ordered online.
If you were prescribed medication, consult your healthcare provider before consumption because anti-aging foods can be contraindicated.
I hope you get the value worth your time, I appreciate the time you spend with me. Leave a comment below if you find this article helpful and don’t forget to drop your question, opinion, or criticism if any. Cheers!
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