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Foods to Keep You Younger

NUTRITION
11th September, 2023

Foods That Make You Look Younger and Beautiful

Getting older is part of life. No one can deny that, but no one wants to see the signs of ageing. You can't reverse the ageing clock, but science is proving that you can definitely slow it down. From skincare to workouts, the researchers recommend several ways to make you look and feel younger at any age.

Maintaining a healthy and nutritious diet is the primary way to boost your longevity. Whatever you put inside your body surely reflects outside. Most indulge in anti-ageing remedies that work only at the skin level. But if you want strong bones and a younger body inside and out, it all starts with your diet.

There are plenty of superfood options that you can include in your diet that reduce the pace of ageing and even reverse ageing. So, the premise is simple here — eat healthy, feel healthy, and look younger. Here is the list of superfoods that slow ageing and stand out in their ability to combat signs of ageing.

Top 20 Anti-Ageing Food for People of All Age Groups

Olive Oil

How it improves your skin

Olive oil, hands down, is one of the best anti-ageing foods that everyone can easily incorporate into their anti-ageing diet plan. Olive oil is packed with heart-healthy omega-3 fatty acids and flavonols, which have strong anti-inflammatory effects. omega-3 helps lock moisture in the skin-cell membrane, thus decreasing the risk of sun damage.

Moreover, extra virgin olive oil is considered one of the healthiest fats on earth. 73 percent of oil consists of monosaturated fat, which has proven to increase your skin's firmness and elasticity.

How to add to the diet

Virgin olive oil and extra virgin olive oil both withstand heat remarkably well. However, they do lose flavour as they are heated. The best way to use olive oil is by drizzling it over salad or just mixing it with the dressing.

Olive oil is a versatile ingredient that also balances the acidity of high-acid foods, such as wine, vinegar, and lemon juice. You can add lemon juice to olive oil and stir up a healthy vinaigrette.

Salmon

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How it improves your skin

All fatty fishes like sardines, mackerel, and salmon are an abundant source of omega-3 fatty acids. The healthy fats in Salmon and their hydrating properties make your skin look healthy, hydrated, and smooth.

Your heart loves omega-3 and salmon is an abundant source of it. It helps reduce the cholesterol build-up in arteries and keeps your heart healthy. Moreover, just two servings of salmon a week can reduce skin inflammations caused by eczema or psoriasis.

Salmons are also rich in astaxanthin, amino acids, collagen, Vitamin D, and Vitamin B. These nutrients together make Salmon the perfect lean protein to be included in your age-defying diet.

How to add to the diet

Salmon tastes great when grilled or baked with a dash of spice and butter. Pescetarians, if you crave some alternative tastes, you can always have delicious sushi rolls. You can also find multiple healthy salmon salad recipes online.

Almonds

How it improves your skin

Almonds are an excellent source of Vitamin E and powerful antioxidants that protects your skin. Antioxidants are known to prevent free radicals from harming your skin cells.

A daily snack of almonds improves the measure of wrinkle width in postmenopausal women. Thus, almonds are an essential part of diets for women over 50.

How to add to the diet

The best way to eat almonds is the overnight soak method. Soaked almonds are one of the best first food to have in the early morning. People often get confused between raw and soaked almonds.

The peel of almonds contains tannin, which inhibits nutrient absorption. That's why experts advise to soak the almond and take off the peel. It also makes almonds softer and easy to digest.

Almond milk is a plant-based milk and is another excellent way to include almonds in your diet. Drink it straight or use it to make smoothies. Almond milk is also one of the best substitutes if you want to avoid dairy. Fortified almond milk is a great source of vitamin D and calcium, just like dairy milk.

Avocado

How it improves your skin

Avocados are true superfoods for anti-ageing. They are filled with inflammation-fighting fatty acids that keep your skin smooth and supple. They are also a great source of various essential nutrients that may prevent the adverse effects of ageing—Vitamins K, C, E, A, B, and potassium.

Vitamin A is one of the best vitamins for anti-ageing, and it's found in abundance in Avacado. Vitamin A help shed dead skin cells leaving you with gorgeous and glowing skin.

The high carotenoid assists in blocking toxins and damage caused by sun rays. Carotenoids also play a significant role in protecting against skin cancer.

How to add to the diet

There are endless recipes online for avocados. Throw them in your salad, smoothie, or just spread them over your breakfast toast. Apart from being in your young skin diet, avocados can be an incredible moisturizing mask for inflammation, redness, and wrinkles.

Green Tea

How it improves your skin

Swap your coffee with a hot and calming cup of tea, and your teeth are going to thank you. Regularly sipping a hot cup of green tea can prevent tooth damage in older adults.

Antioxidative ingredients like catechins can help you keep a healthy smile in old age. Catechins are known to kill harmful mouth bacteria and prevent gum disease. One more tip - To keep your green tea healthy, go sugar-free.

Green tea also consists of a chemical called EGCG (Epigallocatechin Gallate). EGCG is a unique plant compound that helps cells grow properly, reduce inflammation, aid weight loss, and prevent heart and brain disease.

How to add to the diet

If you are not a tea drinker, start with one cup a day. If the taste doesn't excite you, add a dash of lemon, honey, ginger, or lemongrass. Japanese matcha green tea is by far considered the most abundant source of antioxidants in the tea family.

Sweet Potato

How it improves your skin

This delicious root vegetable is a rich source of vitamins C and E, both of which both protect your skin from harmful free radicals and keep your skin glowing.

The subtle orange color of the sweet potato comes from an antioxidant called beta-carotene which converts to Vitamin A. Vitamin A is known for its anti-wrinkle properties and is considered one of the best foods for wrinkles-free skin.

It helps restore skin elasticity and encourages cell growth that leaves you with youthful-looking skin.

How to add to the diet

Sweet potato can be baked, fried, roasted, and boiled. You can have them as it is or spread them over your toast with a dash of seasoning on top. Don't wait up for Thanksgiving; include sweet potato into your regular healthy meal plans ASAP.

Have you heard about sweet potato chips? They are the yummy and healthier alternative for the world's favorite munch food potato chips.

Chia Seeds

How it improves your skin

Antioxidants are the super substance that slows down the ageing process and chia seeds are packed with them. So, how do antioxidants slow the ageing process?

Antioxidants prevent the damage caused by free radicals. Free radicals are scavengers that can create oxidative stress. Oxidative stress can lead to heart disease, cancer, and arthritis. Antioxidants help to neutralize free radicals, which boost overall health.

One serving of this tiny superfood has three times more antioxidants than the same serving of blueberries. The tiny pearly chia seeds are also full of omega-3 fatty acids. If you are vegetarian or don't like seafood, it can be an excellent alternative source of essential fatty acids. Your skin, hair, and nails all will love omega-3.

How to add to the diet

Soaked chia seeds can easily be added to salads, or sprinkled over cereal or yogurt. You can even make a super smoothie by blending in chia seeds to it. There are several chia seeds recipes that you can try, like chia seed pudding, or you can bake them with your cakes, etc.

Blueberries

How it improves your skin

Blueberries are small but highly nutritious. They are one of the best natural superfoods for anti-ageing. Blueberries have not one but eight skin benefits — fight premature dating, improve circulation, boost collagen, accelerate wound healing, reduce acne inflammation, keep your gut healthy, help with psoriasis/eczema, and improve overall skin health.

The anthocyanins in blueberries give it a purple color that protects your skin against UV skin damage and affects various skin-related ailments.

How to add to the diet

Blueberries can make all desserts delicious. Add them to your smoothies, yogurt, or chia seed pudding, as toppings to overnight oats, or just make them your movie munch food.

Beets

How it improves your skin

Beetroots are another powerful source of antioxidants. These ruby-colored roots are the gem of the vegetable kingdom. They are rich in fibre and contain amino acids called betaine. Beet also contains antioxidants that keep your skin supple and youthful. Carotenoids in beet can ward off molecular degeneration that occurs as you age.

How to add to the diet

You can eat them raw or you can cook them. Slow-cooked beets are both tasty and healthy. You can also juice them along with parsley and lemon - your liver will thank you for that.

Clarified Butter (Ghee)

How it improves your skin

Clarified butter (ghee) is pure butterfat, which you get by removing milk solids and liquid from white butter. Ghee is used since ancient times in countries like India, Pakistan, Sri Lanka, and Nepal. It is also an essential ingredient in several Ayurvedic medications.

Clarified butter is a powerful source of anti-ageing vitamins such as Vitamins A, D, E, and K. It also consists of antioxidants, minerals, and health-boosting omega-3 and omega-9 fatty acids. In short, ghee is your super-super food in the true sense.

How to add to the diet

Ghee can be used in place of butter or oil for cooking. It has a high smoke point thus, it can be used in high-temperature cooking. It can add rich, earthy, and deep buttery flavour to your dishes.

Dark Chocolate

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How it improves your skin

Recent studies show eating dark chocolate in moderation can help your heart. Dark chocolate is a rich source of antioxidants that protects your heart from ageing.

How to add to the diet

Do we need to tell you how to eat your chocolates? Nah! You will figure it out. But remember the portion control.

Citrus Fruits

How it improves your skin

Citrus fruits are a great source of Vitamin C, which is an effective antioxidant that protects against premature ageing signs such as wrinkles. Vitamin C also stimulates the production of collagen. Citrus fruits are loaded with flavonoids and carotenoids.

How to add to the diet

Juice it up, add it to your salads, or simply eat them as it is. Serve on top of low-fat yogurt or puddings. Beat the summer heat with fruit juice popsicles.

Spinach

How it improves your skin

Spinach is not just good for your muscles, but it's great for your skin too. These leafy greens do pack a punch of essential nutrients that love your skin and hair.

Spinach contains active ingredients like magnesium and plant-based heme iron. These lush green leaves also boost collagen that helps you maintain long shiny hair and glowing skin.

How to add to the diet

Spinach and eggs are a great combination; they work together really well. You can also blend it with other tasty veggies like parsley, cucumber, and beets and make a quick vegetable juice. Spinach can be cooked anyway. You can stir-fry them, or add them to soups and stews.

Turmeric

How it improves your skin

Curcumin is a strong anti-ageing component that is present in turmeric. Curcumin has strong antioxidant properties that keep free radicals in check. Regular turmeric intake has been associated with a reduced risk of age-related mental decline and postpones age-related diseases.

How to add to the diet

Turmeric is available in two forms - raw tubers and dried powdered form. You can pickle the sliced raw turmeric tuber and use them in your salads and wraps.

Turmeric powder can be used to make a caffeine-free latte. The powder can also be used in your meat marinates, which gives them a distinct yellow and orange color that most Indian curries have.

Foxnut

How it improves your skin

Foxnut (lotus seeds) contains L-isoaspartyl methyl, which is an essential anti-ageing enzyme. It is believed to repair damaged skin and slow down the ageing process. Other than collagen and antioxidants, foxnut also contains kaempferol which is popular for its anti-ageing property.

How to add to the diet

The best way to have fox nuts is to roast them and have them like popcorn. You can add your blend of spices to it. You can easily get roasted foxnuts in your nearby grocery store. Another interesting way to eat foxnuts is to soak them overnight and add them to your soups and stews.

Flaxseeds

How it improves your skin

Flaxseeds add moisture to the skin and minimize fine lines and wrinkles. They are packed with omega-3 fatty acids, antioxidants, and lignans that work together to fight against ageing.

How to add to the diet

No matter how you eat your flaxseeds, ground them before you put them in your mouth. It's easier to digest grounded flaxseeds. Add a tablespoon to your hot or cold breakfasts. Whip up a teaspoon of roasted and ground flaxseeds in your toast spreads, mayonnaise, or mustard. They taste great when added to cookies, bread, and savory muffins.

Watercress

How it improves your skin

Green and leafy watercress are full of nutrients and antioxidants that keep wrinkles at bay. One cup of watercress contains fibre, Vitamin A (22 percent RDI), Vitamin C (24 percent RDI), Vitamin K (102 percent RDI), calcium, and manganese. Besides, they also contain thiamine, riboflavin, Vitamin B6, folate, magnesium, phosphorus, potassium, sodium, and copper.

Watercress acts as a skin antiseptic and increases circulation, which enhances the circulation of skin.

How to add to the diet

Do not overcook your watercress. The best way to eat them is raw. Add them to your salad or sprinkle them at the top of your soup. You can blend them into your pesto. The watercress leaves and stems have a slightly peppery flavour.

Eggs

How it improves your skin

Eggs are superfoods that are packed with the right anti-ageing substances. It contains omega-3 fatty acids, protein, and selenium. But the main antiageing ingredient lies in the yolk—biotin. Biotin is essential for cellular fat production, which is imperative for cell turnover. Thus, biotin prevents wrinkles and repairs damage.

How to add to the diet

Poach them, boil them, fry them, or scramble them. There are endless ways to eat your eggs.

Honey

How it improves your skin

Honey is nature's best skin care product. It is rich in probiotics, nutrients, antioxidants, and enzymes that work together to make your skin plump. The darker your honey is, the higher the antioxidant content. So, go for unpasteurized and raw honey. Stick to organic honey, which is from your region.

How to add to the diet

Honey can be a great sugar substitute. You can pour them over your pancakes and cereal. Honey can also be used to bake muffins and cookies.

Coconut

How it improves your skin

We saved the best of the last. Coconut contains lauric acid that helps retain skin moisture and heal skin cells. It also contains essential fatty acids such as capric acid, which is a strong disinfectant and protects skin from free radicals that causes ageing. Vitamin E in coconut protects skin from cracking and keeps it smooth and supple.

How to add to the diet

Coconut is used in various forms — coconut water, coconut milk, coconut oil, or just raw coconut chunks. Coconut oil is ideal for frying as it is extremely stable at high temperatures. You can add freshly grated coconut to your dessert and sautéed veggies.

Conclusion

Who doesn't want a healthy, glowing complexion and toned body? Eating a healthy and wholesome diet goes a long way if you want to achieve younger-looking skin. Prevention is always better than cure. The right food can not only delay the effects of ageing; it can also reverse ageing.

Eating a healthy and wholesome diet has a far-flung effect. It makes you strong from the inside — stronger bones, healthier muscles, protecting yourself from age-related diseases, etc.

Try to incorporate these aforementioned superfoods into your diet daily. Or we can make things easier for you. Our food menu consists of these superfoods and our culinary masters (chefs) know how to make them taste yummy and healthy for you.

Reach out to start your fitness journey with us!

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