Best And Effective Anti-Aging Foods

Best And Effective Anti-Aging Foods

Olive Oil
Four decades ago, researchers from the Seven Countries Study concluded that the monounsaturated fats in olive oil were largely responsible for the low rates of heart disease and cancer on the Greek island of Crete. Now we know that olive oil also contains polyphenols, powerful antioxidants that may help prevent age-related diseases.

Yogurt
In the 1970s, Soviet Georgia was rumored to have more centenarians per capita than any other country. Reports at the time claimed that the secret of their long lives was yogurt, a food ubiquitous in their diets. While the age-defying powers of yogurt never have been proven directly, yogurt is rich in calcium, which helps stave off osteoporosis and contains “good bacteria” that help maintain gut health and diminish the incidence of age-related intestinal illness.

Fish
Thirty years ago, researchers began to study why the native Inuits of Alaska were remarkably free of heart disease. The reason, scientists now think, is the extraordinary amount of fish they consume. Fish is an abundant source of omega-3 fats, which help prevent cholesterol buildup in arteries and protect against abnormal heart rhythms.

Healthy Greens
In the perennial quest for longevity, there are no miracle cures. But what's on your plate matters more than you think. Here are 10 foods to put in your pantry -- as well as delicious recipes to use them in.

They contain folate, calcium, and other nutrients that support bone health, protect against cognitive decline, and help prevent age-related eye problems. Diets high in cruciferous veggies, such as broccoli and cabbage, help reduce risk of memory loss and cancer.

Whole Grains
Rich in fiber, vitamins, minerals, and antioxidants, whole grains can lower the risk of age-related illnesses such as cardiovascular disease and cancer. Because they're digested more slowly than processed grains, they also help prevent high blood sugar and diabetes.

Berries
Blueberries, blackberries, and cranberries are rich in antioxidant compounds known as anthocyanins, which have been shown to slow the growth of certain cancers as well as improve brain function, muscle tone, and balance.

Dark Chocolate
Some of the most visible signs of the aging process can be seen in our skin. Exposure to ultraviolet (UV) radiation ages the skin more quickly. But did you know that eating (or drinking) dark chocolate has been shown to help protect the skin against the harmful effects of UV exposure?
Cocoa beans, from which chocolate is made, have a higher antioxidant capacity than any other food, and the high concentration of antioxidant flavanols in cocoa beans helps reduce inflammation of the skin caused by exposure to UV light. Furthermore, eating dark chocolate can increase circulation in the skin and improve its ability to retain moisture, which can reduce the appearance of wrinkles and help you look younger [source: Williams].
But not all chocolate is equal when it comes to anti-aging -- it's dark chocolate that provides the greatest benefits. That's because the refining process involved in making other kinds of chocolate actually strips away most of the skin-benefitting antioxidant flavanols.

Beans
beans, they're good for your heart, the more you eat the more you, well, you get the idea. Beans often get a bad reputation because they can make you gassy, but they're truly one of the great dietary staples. They're an excellent source of low-fat protein, especially for those who don't eat meat. They also contain fiber (which can help lower cholesterol), are rich in antioxidants, and are chock full of all sorts of vitamins and minerals, including iron, vitamin B and potassium.
What's more, some beans -- including soy and kidney beans -- contain protease inhibitors and genistein, which are thought to help protect against cancer [source: Beare]. Studies have shown, for instance, that people who had high levels of genistein had the lowest rates of breast and prostate cancers

Tomatoes
Tomatoes are high in lycopene (so are watermelons!) which acts as an internal sunscreen protecting the skin from UV radiation, sunspots and aging. They also contain vitamin C for collagen strength and potassium which regulates the water and nutrient content of the cells in the skin.

Avocado
Avocado is such a gorgeous fruit, that also helps make your skin beautiful. Its essential fatty acids support healthy oils within the skin, and it also offers vitamin E and biotin which also offers skin, nail and hair nutrient support.

 Pomegranate
These amazing seeds contain ellagic acid and punicalagin that support anti-aging by inhibiting free radical damage and protecting and preserving the collagen in your skin.

Green Tea
In order to keep your skin looking as young as possible for as long as possible, your cells need to regenerate correctly. (Cells that mutate can lead to everything from uneven pigmentation to cancer.) "Green tea has lots of antioxidant power, as well as a chemical call EGCG," says Pace. "In multiple studies it was shown to help cells grow properly and maintain a healthy life cycle."

Nuts
Nuts are another fantastic source of good fat. "It's the omegas in the nuts that are so good for your skin," says Carpenter. "Some nuts, like almonds, also have vitamin E." They have anti-inflammatory properties that can help with conditions like acne, psoriasis, and eczema. While walnuts contain the most omega-3s, all nuts, including almonds, hazelnuts, peanuts, and pistachios, are good for your health when eaten in moderation. Instead of a handful of chips when you feel hungry, swap in a handful of mixed nuts to see the skin-smoothing benefits.

Honey
If you're craving something sweet, swap in honey for other types of sugar. "Honey is anti-viral, and it's an antioxidant," says Carpenter. "And even though it's technically sugar, it doesn't cause inflammation in your body and skin the way regular sugar does." It's so good for your skin, in fact, that you can even use it as a face mask.