The food you eat has a profound effect on how you feel and how you look. There are many foods that provide you with essential nutrients your body needs to maintain its health and vitality.
Lots of foods have anti-aging benefits. Others will actually make you age faster! However, there are seven really important staples that you should have in your kitchen. You should be eating them on a regular basis, especially if you’re over 40. And by regular we mean at least several times per week!
Here are seven anti-aging foods everybody over 40 should eat:
Avocados are great source of unsaturated fat. I wouldn’t recommend eating avocados all day long as they contain 300 calories a piece. However eating them once every couple of days is great for you.
Avocados are high in monounsaturated fat. This is actually a good thing. The fat is so tiny it can slip through membranes and help protect your cells from free radical damage. They also help reduce wrinkles, nourish and moisturize your skin and protect your skin from UV rays.
See also: Foods For Younger Skin
Thanks to the mineral boron, which helps absorb calcium, avocados may also help improve bone density. They also contain a lot of fiber which aids in a healthy digestion.
2: Fish oil or fish
Fish and fish oil are just amazing. They lower blood pressure and protect your heart cardiovascular system. They are a very high source of omega-3, which has particular benefits, producing vital substances such as DHA (docosahexaenoic acid). DHA is thought to be crucial for your brain health and may help prevent dementia.
Research from the University of California suggests that omega-3s – whether from fish oil or from fish – may help cells in the body live longer.
Oily fish has also been shown to help maintain healthy joints as well as protect against age-related macular degeneration, the most common age related cause of blindness.
3: Extra virgin olive oil
Extra virgin olive oil is a great source of monounsaturated fats, which have been conclusively shown to help our hearts and cardiovascular system.
Studies also suggest that the oleic acid in olive oil may help reduce inflammation, which is thought to be leading cause of diseases such as cancer, type 2 diabetes, heart disease, Alzheimer’s, metabolic syndrome and arthritis.
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Blueberries… or actually pretty much all berries are great addition to your anti-aging, health boosting menu. They are very low on the glycemic index. This means they’re not going to spike your blood sugar. As explained in “The Top 101 Foods That Fight Aging” regulating your blood sugar and insulin levels is key to preventing ‘advanced glycation end products’ (AGE’s).
Blueberries are low in calories but incredibly high in nutrients. They are also very high in antioxidants which help protect you from free radicals which cause damage to your skin and make you age faster.
Watercress has been found by the CDC (Center for Disease Control and Prevention) to be the highest rated vegetable in terms of nutrient density. It contains more vitamin C than an orange, more calcium than milk, more iron than spinach, and more folate than bananas.
Studies indicate that watercress may have numerous health benefits like improving cardiovascular health, preventing stroke, improving eyesight, reducing oxidative damage and improving bone health. It has also been shown to have a beneficial effect on thyroid health. You can get it easily at the grocery store.
Walnuts are a tremendous source of omega-3 fatty acids. By now, you know that omega-3 fatty acids are very good for our brain and nervous system as well as for your heart and cardiovascular system.
Walnuts also have a higher antioxidant content than any other common nut. Like many of the other foods in this list, studies show they may help fight inflammation. Although they are high in calories, walnuts are packed with essential nutrients, fats and plant compounds that may help maintain good physical functioning as you age.
Garlic is amazing. It’s high in sulfur, which is very good for the liver. Your liver is an extremely important organ that plays a crucial role in hundreds of essential functions in your body.
Garlic also helps boost the function of your immune system, helps reduce blood pressure, improves cholesterol levels and helps detoxify heavy metals in your body.
So, those are the seven must-have anti-aging foods that anybody over forty (or under 40 for that matter) should be eating on a regular basis. Ditching processed foods and replacing them with whole, natural foods is one of the best things you can do for your body, whether it be maintaining health, losing weight… or even turning back the hands of time!