Category: Food Foods Health Top List
Source: https://top-list.co/top-best-foods-that-support-healthy-aging-v2473.html
- Extra virgin olive oil
- Green tea
- Fatty Fish
- Dark chocolate or cocoa
- Vegetables
- Flax seeds
- Pomegranates
- Avocados
- Tomatoes
- Collagen peptides
Extra virgin olive oil
One of the healthiest oils on the planet is extra virgin olive oil. It’s high in antioxidants and healthy fats, which can help decrease inflammation and oxidative damage produced by a free radical imbalance in the body. Olive oil consumption has been associated with a decreased risk of chronic diseases, such as heart disease, type 2 diabetes. metabolic syndrome and certain types of cancer.
Monounsaturated fats (MUFAs) account for roughly 73% of olive oil. Due to the powerful anti-inflammatory properties of these healthy fats, some studies have demonstrated that a diet rich in MUFAs may help minimize skin aging. Antioxidants including tocopherols and beta carotene, as well as phenolic compounds with anti-inflammatory properties, are high in extra virgin olive oil. People who ate a diet high in MUFAs from olive oil had a decreased risk of severe skin aging, according to a 2012 research. The anti-inflammatory properties of both MUFAs and antioxidants found in olive oil, according to scientists, were most likely responsible for this effect. Choose cold-pressed extra virgin olive oil over other methods of extraction since it has more antioxidants and is less processed. Try it in a salad or a dip.
Extra virgin olive oil
Green tea
Green tea has a lot of antioxidants, which might help the body fight free radicals. It’s also high in epigallocatechin gallate (EGCG), catechins, and gallic acid. These may decrease your risk of heart disease, neurological decline, premature aging and other chronic diseases.
Green tea polyphenols may help prevent external skin aging caused by environmental stressors like the sun and pollution by scavenging free radicals before they cause skin damage. Green tea extract is used in many skin care products because of its antioxidant and antiaging properties. However, additional study is needed before green tea products may be advised as a way to slow down the aging process of the skin. Consuming an antioxidant-rich diet, on the other hand, has been linked to a lower risk of chronic disease and healthier skin. Green tea is also a good way to add extra antioxidants to your diet.
Green tea
Fatty Fish
Fatty fish is a high-nutrient diet that supports skin health. Its long-chain omega-3 fats help to prevent heart disease, inflammation, and a variety of other issues. Furthermore, omega-3 fatty acids have been related to a strong skin barrier and may help reduce inflammation that harms the skin, according to a study.
Salmon, one of the most popular types of fatty fish, has extra nutrients that may benefit the health of your skin. For example, it includes astaxanthin, a carotenoid antioxidant that gives salmon its pink color. A combination of astaxanthin and collagen was eaten for 12 weeks by people with sun-damaged skin in one research. They saw considerable increases in skin elasticity and hydration as a consequence. While these findings appear promising, it’s uncertain if the benefits were caused by astaxanthin, collagen, or both. Salmon and other fatty fish are also high in protein, which your body needs to make collagen and elastin. The strength, plumpness, and elasticity of skin are all due to these two molecules. Protein helps in wound healing as well.
Fatty Fish
Dark chocolate or cocoa
Polyphenols, which act as antioxidants in the body, are high in dark chocolate. It includes flavanols, which have been linked to a variety of health benefits, including a lower risk of heart disease, type 2 diabetes and cognitive decline.
Furthermore, a diet high in flavanols and other antioxidants is known to protect the skin from sun damage and slow skin aging. Participants in one high-quality 24-week trial who drank a flavanol-rich cocoa beverage saw substantial improvements in skin elasticity and facial wrinkles when compared to the control group. It’s worth noting that the higher the cocoa content, the higher the flavanol content. If you want to include dark chocolate in your diet, look for a variety that has at least 70% cocoa solids and has little added sugar.
Dark chocolate or cocoa
Vegetables
The majority of vegetables are nutrient-dense and low in calories. Antioxidants in them help to lower the risk of heart disease, cataracts, and some cancers. Carotenoids, such as beta carotene and lycopene, are rich in many vegetables. According to some studies, eating a diet rich in carotenoids can help protect the skin from the sun’s UV rays, which are the main cause of premature skin aging. Carrots, pumpkins, and sweet potatoes are some of the top beta carotene sources.
Vitamin C, a powerful antioxidant, is abundant in many vegetables. Vitamin C is also important for collagen production. Collagen is an important component of the skin’s structure, but its production begins to decline beyond the age of 25. Leafy greens, bell peppers, tomatoes, and broccoli are among the vegetables with the greatest vitamin C concentration. It’s vital to eat a range of colored veggies since each color represents a different antioxidant that can help your skin and overall health. At each meal, try to have at least two vegetables, and always use sunscreen to protect your skin.
Vegetables
Flax seeds
Flax seeds have a lot of health benefits. They include lignans, a type of polyphenol with antioxidant properties that may reduce the risk of chronic diseases including heart disease and breast cancer.
They’re also a good source of alpha-linolenic acid, an omega-3 fatty acid (ALA). A diet high in omega-3 fats helps in the maintenance of a healthy skin membrane by keeping it moisturized and plump. Women who took flax seeds or flax oil for 12 weeks showed increased hydration and smoother skin in high-quality studies conducted between 2009 and 2011. However, more recent studies are required.
Flax seeds
Pomegranates
Pomegranates, like other fruits, are high in beneficial nutrients. They’re abundant in fiber, potassium, and vitamin K, all of which are good for your heart. Antioxidants including flavonols, tannins, phenolic acids, and lignans are abundant in them.
Pomegranate antioxidants may also help support healthy skin aging by reducing UV skin damage and brown spots caused by sun exposure, according to some human and animal research. These antioxidants also help in the protection of existing collagen and the promotion of new collagen production in the skin. Pomegranate seeds and juice can provide a quick and healthy supply of antioxidants in the diet, while additional studies are needed.
Pomegranates
Avocados
Avocados are high in heart-healthy fats, fiber, and vitamins and minerals that are necessary for good health. Their high monounsaturated fat content may support a healthy skin membrane, while their high antioxidant content may help fight free radicals that damage and age the skin.
A diet high in plant-based fats, for example, has been related to better skin health in older adults, according to one research. Avocados are an easy way to get extra nourishment for good skin by adding them to your diet because of their great taste and versatility. Avocado oil is high in antioxidants, plant sterols, omega-9 fatty acids, minerals, and vitamins, including vitamins C and E. These nutrients, when taken together, can help in the creation of collagen, the reduction of inflammation, and the removal of dead skin cells.
Avocados
Tomatoes
Tomatoes have a long list of health benefits, many of which are due to their high lycopene concentration. Tomatoes contain lycopene, a carotenoid that gives them their red color. It also works as an antioxidant to help prevent chronic disease. Lycopene may also give a small amount of protection against the sun’s harmful rays, according to studies on human skin samples. However, this level of protection is substantially less than that provided by sunscreen.
Women who drank an antioxidant-rich beverage including lycopene, soy isoflavones, fish oil, and vitamins C and E on a daily basis for 15 weeks had a measurable decrease in wrinkle depth. The absorption of lycopene is considerably increased when tomatoes are combined with healthy fats like olive oil or avocado.
Tomatoes
Collagen peptides
Collagen is the most abundant protein in the human body. It’s concentrated in the skin and joints, in particular. Your bodies begin to break down collagen and produce it less effective as you get older. This can cause wrinkles and sagging skin, as well as other signs of aging.
While this is an unavoidable part of aging, eating foods that promote collagen synthesis can help you keep your skin looking young for longer. Protein-rich diets and vitamin C are two examples. Healthy protein-rich foods to eat regularly include chicken, tofu, fish and eggs. Avoiding habits that speed up the breakdown of collagen can also help. Sun tanning and cigarette smoking are two of these habits.
Collagen peptides
