Anti-Aging Foods for a Healthy Glow

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We all know eating a balanced diet full of vegetables, fruits, whole grains, and protein is key in maintaining a healthy body, but did you know there are certain foods that help promote healthy aging? Foods rich in nutrients such as vitamin A, vitamin E, potassium, calcium, and magnesium have been shown to slow signs of aging. Incorporate these foods in your diet to promote a natural anti-aging regimen:

• Greens
  • Foods such as spinach, broccoli, and watercress are high in vitamins and minerals, particularly vitamin C, which is necessary to produce collagen (the protein that helps with skin strength and elasticity). Vitamin C is also beneficial for teeth, bone, and immune health.
• Colorful foods
  • Carrots and sweet potatoes are rich in beta-carotene, which converts to vitamin A. Vitamin A helps in maintaining skin elasticity and producing new skin cells, which keeps skin looking fresh and rejuvenated. Other colorful foods, such as red bell peppers and oranges, are also rich in carotenoids and vitamin C. These have been shown to reduce the appearance of wrinkles and aid in the production of collagen as well.
• Nuts and healthy fats
  • Nuts and other healthy fats, such as avocados and oily fish, are high in vitamin E, which helps repair damaged skin, protect the skin from UV rays, and keep skin moisturized. Walnuts are a real age-fighter, as they promote brain health and prevent heart disease by lowering your bad cholesterol. Oily fish, such as salmon and trout, promote cardiovascular health, skin health, and even help to prevent eye disease, cancer, and dementia due to its high amounts of vitamin D, B vitamins, omega-3 fatty acids, and selenium.
• Papaya
  • Papaya is rich in many antioxidants, vitamins, and minerals that help maintain skin elasticity. It contains the antioxidant lycopene, which helps fight the signs of aging. Papaya also contains the enzyme, papain, which is an anti-aging/anti-inflammatory that is used in many skin exfoliants to renew and brighten the skin.
• Blueberries
  • Blueberries are rich in vitamins A and E, as well as the antioxidant anthocyanin, which has been shown to help protect your skin from sun damage and inflammation. Additionally, blueberries are proven to reduce age related eye diseases, such as macular degeneration and cataracts, due to containing the antioxidants lutein and zeaxanthin. Lastly, they have been linked to better brain function and memory, so add some to your next breakfast!

References:

https://organixx.com/5-anti-aging-foods/

https://www.healthline.com/health/food-nutrition/anti-aging-foods#7.-Nuts

Jennings, K. 7 Anti-Aging Foods for Your Skin. WebMD. https://www.webmd.com/beauty/features/anti-aging-skin-foods#1

Mcmullin, E. (2016, September 8). Oily Fish: The Elixir of Youth? Natural Health Magazine. https://www.naturalhealthmagazine.co.uk/anti-ageing/oily-fish-the-elixir-of-youth#:~:text=These%20fats%2C%20found%20in%20fish,your%20skin%20from%20sun%20damage.

About the Author:

Talia Schwalb is the BaySport Wellness and Fitness Program Manager at SRI in Menlo Park, California. Talia fell in love with exercise at a young age, and went on to receive her B.S. in Kinesiology from Cal Poly, SLO in 2016. She has been working in corporate wellness ever since. She is a certified personal trainer and loves staying active by lifting, doing HIIT, and hiking with her dog, Nala!