Eating food for a living is good, but if one pays attention to what one eats, then the possibility of getting limitless value from the food is more. Most of us know we must balance the food to get the right proportion of carbohydrates, proteins, and fats. The idea of including vitamin and mineral rich food is next. Nutrient rich food adds energy to our lifestyle. Here is a look at the best anti aging food items we can possibly have.
Effective anti aging superfoods to get fresh looking skin
A reliable source of dietary fibre, blueberries are high in antioxidants due to the poly-phenolic anthocyanidin compounds such as myricetin, tannins, chlorogenic acid, kaempferol, and quercetin alongwith flavonoid antioxidants. They are low in calories, saturated fats, sodium, and cholesterol. The phytochemicals help prevent cancer, infection, degenerative diseases, and aging. Chlorogenic acid helps lower the blood sugar level in patients having type II mellitus condition. The antioxidant action is further enhanced by the tiny amounts of Vitamin A, Vitamin C, Vitamin K, and Vitamin E. The tiny amounts of B-complex vitamins such as niacin, pantothenic acid, and pyridoxine act as cofactors in the metabolism of fats, proteins, and carbohydrates which makes it one of the best anti aging foods. They have significant amounts of zinc, iron, copper, manganese, and potassium.
High in calories, olive oil has a high ratio of monounsaturated fatty acids making it the best edible oil. Extra virgin oil has a high smoke point which makes it ideal for cooking at elevated temperatures such as deep frying. The saturated, monounsaturated, and polyunsaturated fats are in the ratio 14:77:9, which is an excellent lipid profile. You can store olive oil for prolonged periods, and it will not spoil. It is chockful of vitamins, phytosterols, and antioxidants.
It contains linoleic (omega 6) acids and linolenic acid (omega 3) in the ratio 8:1 which is good for health because they are essential fatty acids that our body does not produce. The extra virgin oil has tyrosol phenolic compounds oleuropein and oleocanthal, which along with hydroxytyrosol its derivative are the most powerful antioxidants known. The disease-fighting nature is enhanced by the presence of Vitamin E. It also has B-sitosterol, good for reducing the incidence of heart diseases and Vitamin K that augments bone mass and for the treatment of patients with Alzheimer’s disease.
The anti-inflammatory property of turmeric comes from its curcumin content. It prevents inflammation inside the brain due to this. It has antioxidant properties that prevent the onset of neuron degenerative diseases such as Alzheimer’s. Further, it enhances the apoptosis of cancer cells (self-destruction of the cells) and proves useful for preventing cancers of the colon, prostate, breast, lungs, and pancreas. It prevents diseases of the eye such as cataract. Turmeric relieves pain in the joints and inflammation due to gout. It removes toxins and prevents headaches. Turmeric relieves long term skin conditions and premenstrual tension. It also cures constipation, fatigue, bloating, and hormonal imbalances. Turmeric shows a natural ability to fight the formation of gallstones because it dissolves calcium and cholesterol.
Also Read: Turmeric benefits for skin & health
High in fibre and many vitamins, tomatoes qualify as a superfood. The nutrient content includes folic acid, Vitamin A, and Vitamin C. It is low in calories, has no fat, and is rich in carotenoids such as lutein and zeaxanthin. The body uses the alpha-lipoic acid to convert glucose to energy. Alpha-lipoic acid may have a role to play in reducing blood sugar levels, improving vasodilation, and protection against retinopathy in people having diabetes. This substance helps preserve the brain and nerve tissues. We get most of our lycopene (about 80%) from tomatoes. Another important substance we get from tomatoes is choline. This is needed for sleep, learning, memory, and muscle movement. It maintains the structural integrity of the cellular membranes in the body. They also reduce chronic inflammation, helps absorb fats, and helps in the transmission of impulses in the nerves. It is one of best anti aging superfoods.
One of the top probiotic food items, yogurt is a balanced source of fats, carbohydrates, proteins, vitamins, and minerals. One must choose the yogurt made from grass-fed cows to get the maximum benefit. The nutrients in yogurt include potassium, magnesium, calcium, whey proteins, omega-3 fatty acids, probiotics, enzymes, Vitamin K2, and Vitamin D. It enhances digestion because it contains helpful bacteria. These bacteria also help prevent colon cancer, constipation, diarrhea, IBS, and lactose intolerance. Yogurt decreases the risk of type II diabetes and colorectal cancer. The chances of osteoporosis decrease when you have yogurt regularly. It adds to the bone mass and supports weight loss. The gut mucosal immune system is augmented by the healthy bacteria in the yogurt. It banishes disease-causing bacteria.
Symbolic of fertility, health, and rebirth, pomegranates have a long-established link to many cultures. Egyptians buried their dead with pomegranates to ensure rebirth; the Greeks opened their wedding celebrations with pomegranates to ensure good marital life. Among its many benefits, mothers who drink pomegranate juice will have healthy babies. You can lower the levels of LDL cholesterol, decrease the systolic blood pressure by 5% and protect your teeth from dental plaque. Pomegranate helps prevent the formation of clots in the arteries. It also has a fair amount of iron. The excellent antioxidant property helps prevent the incidence of strokes. You can prevent constipation by eating pomegranates after a meal. Pomegranate oil gives relief from anal itching.
The most balanced, most-digestible source of protein, Hemp seeds is made up of 33% protein. It contains all the 9 essential amino acids and is rich in trace minerals. Rich in dietary fibre, hemp seeds have more than 6 times the Omega-3 fatty acid content compared to raw tuna. The gamma-linolenic acid has good heart-healthy properties. They are filled with Vitamin E, zinc, iron, calcium, sulphur, magnesium, sodium, potassium, and phosphorus. It reduces the incidence of heart disease and helps relieve skin disorders. This is due to the balance of the omega 3-omega 6 fats. The omega 6 is three times the amount of omega 3. Hemp seeds reduce the symptoms of PMS and menopause. Read Indian hemp health benefits and uses.
Good eating habits help you improve your lifestyle and remain young. Aim to include at least one anti aging food in your diet on each day.