Best anti-aging foods for better skin, hair, health | LiveBetter with ...

• What you contributes to the aging process.
• Eating certain foods can help reduce the risk for developing debilitating diseases and improve the appearance of your hair and skin leaving you feeling and looking younger.
• Colorful fruits and vegetables are high in flavonoids and carotenoids and can help reduce signs of aging.
• Consuming foods high in vitamin C, zinc and beta-carotene can protect you from age-related macular degeneration, the leading cause of blindness for adults 65 years and older.
• Avoiding high-fat meats and dairy, salt and sugar can reduce the signs of premature aging.

What you eat contributes to your weight and health. It also pays a role in the aging process.

Eating certain foods such as fruit, vegetables, fish, nuts and whole grains can help protect you from many debilitating and chronic conditions including diabetes and heart disease. Not only will eating healthy help you lose weight or maintain a healthy weight, it can help you feel better and look younger.

The above mentioned foods help your blood vessels stay healthy which is essential for every organ in your body including your heart. There are also certain foods that can help protect your vision and hearing. Studies have shown that some foods may even help preserve your memory and protect against Alzheimer?s.

Part of looking young comes from feeling young and still being able to maintain an active lifestyle. Eating the right foods can help you achieve this.

Fruits and vegetables

Colorful fruits and vegetables are a key part of any well-balanced diet, but they are especially important when it comes to anti-aging. Fruits and vegetables like spinach, tomatoes, blueberries and carrots are high in flavonoids and carotenoids, two powerful plant-based antioxidants that can help stop free radicals from damaging healthy cells. This damage isn?t something that you feel. What you do experience are the signs of aging including wrinkles.

Eating fruits and vegetables can also help improve the overall appearance of your skin, aside from just reducing fine lines and wrinkles. Certain fruits and vegetables can help repair DNA, reduce the likelihood of skin tumors and even boost your immunity to damage from the sun. To ward off aging, try to make half of your plate full of fruits and vegetables to equivocate about five to nine servings a day.

Foods for Vision Health

There are three main antioxidants that help support vision health, vitamin C, zinc and beta-carotene. These antioxidants help protect you from macular degeneration, the leading cause of blindness for adults who are 65 years or older. Even if you already have macular degeneration, eating foods with these nutrients may help slow its progress. Foods high in the above antioxidants include dark leafy greens like spinach, kale, collard and mustard greens. Brightly colored fruits and vegetables are also good for eye health including peppers, oranges, carrots and cantaloupe.

Resveratrol

Resveratrol found in grapes and red wine can help reduce premature aging and your risk for heart disease.

Resveratrol is another powerful antioxidant found in grapes and red wine. Resveratrol is naturally-occurring and categorized as a phytoalexin, an antimicrobial compound produced by plants to protect them from rough environments. Studies have shown that resveratrol can help reduce premature aging along with your risk for cancer and heart disease. While this is good news for any wine drinker, doctors don?t recommend that you use it as an excuse to start over-indulging or begin drinking alcohol if you usually abstain.

A study published in March 2013 in ?Science,? by Harvard Medical School researchers found that resveratrol provides anti-aging benefits. The study found that resveratrol stimulates the production of SIRT1, a serum that blocks diseases by speeding up the cell?s energy production center called the mitochondria. ?Resveratrol has also been linked to a reduced risk for obesity, diabetes, blood clotting and a way to lower ?bad? LDL cholesterol. This is due to resveratrol?s ability to dilate blood vessels, increase nitric oxide and block the stickiness of platelets.

If you don?t drink wine, a natural grape juice that doesn?t have a lot of sugar or other additives can be a good choice. Resveratrol can also be taken as a supplement.

Fish

We can?t say enough about the health benefits of omega-3 fatty acids found in fish oil. Fish oil contains two main types of omega-3s, docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). Studies have shown that omega-3s ?can help support cardiovascular health, reduce your risk of stroke, age-related macular degeneration and lower blood pressure. Some research also suggests that fish oil can help with depression, psychosis, ADHA and even lower your risk for Alzheimer?s disease.?In addition to that, fish oil is also used for diabetes, asthma, diseases related to pain and swelling and a number of other health conditions, according to WebMD. There are also studies supporting that fish oil can help protect your skin from sun damage and be helpful as a natural remedy for spring allergies.?

Fish oil can also help improve the appearance of your skin by helping to regulate oil production to boost hydration and prevent acne and by delaying the skin?s aging process to prevent wrinkles. A 2005 study published in the ?Journal of Lipid Research? found that EPA can help block the release of UV-induced enzymes that eat away our collagen resulting in fine lines and sagging skin.

Oily fish like herring, mackerel, salmon, anchovies and tuna are the best sources. It?s recommended that you get two servings of fish a week, but most people don?t eat fish that often. Taking a fish oil supplement can be a good way to ensure you get enough omega-3s.

Whole grains

Whole grains are rich in vitamins, mineral, plant chemicals and fiber that work together to support good health.

Whole grains that are rich in fibers such as oats, quinoa, barley, wheat and brown rice are good for ant-aging because they can help lower your risk of developing type 2 diabetes and offer protection against heart disease, stroke and high blood pressure. A diet rich in whole grains also helps maintain blood vessels. ?This is because whole grains contain many vitamins, minerals, plant chemicals and fiber that work together to support good health. Refined grains, like white bread, don?t offer the same benefits because they filter out many of these important nutrients during their manufacturing process.

According to the Whole Grains Council, whole grains and whole-grain foods are defined as foods that contain ?100 percent of the original kernel- all of the bran, germ and endosperm ? must be present to qualify as a whole grain.? Some whole grains include amaranth, buckwheat, rye and wheat ( spelt, emmer, farro, durum and forms such as bulgar, cracked wheat and wheatberries). To easily spot whole-grain foods you can look for the Whole Grain Stamp created by the council in 2005. If there isn?t a stamp, read the product label. Foods that include ingredients that say enriched flour, degerminated, bran and wheat germ are not considered whole grains.

It?s suggested that you have three servings of whole grains a day.

Nuts

Get ready to go nuts! Some people may avoid this food because they think nuts are high in fat, but the fatty acids in nuts are among the healthiest you can find. Nuts contain monounsaturated fats which helps lower LDL or ?bad? cholesterol and may help prevent heart disease and reduce the risk of developing blood clots that can cause a fatal heart attack according to the Mayo Clinic.

Nuts are also rich in protein including a type called l-arginine. ?L-arginine is a precursor to the substance nitric oxide, which helps relax blood vessels in the body and lower blood pressure. They are also high in fiber and other nutrients that keep your body running at its prime.

While nuts contain healthy fat, they also have a lot of calories and should be eaten in moderation. Eating about a handful (1.5 ounces) of most nuts including almonds, hazelnuts, peanuts, pecans, pistachios and walnuts a day may reduce your risk of heart disease according to the Food and Drug Administration.

Beans and lentils

Beans and lentils contain protein and fiber and can help you maintain beautiful skin and keep off unwanted pounds.

Packed with plant-based protein and fiber, beans play a key role in maintaining beautiful skin and keeping off unwanted pounds. They also help promote hair growth and thicken hair by making the fibers stronger. Beans and lentils are very low-glycemic meaning that will not cause a rapid rise in blood sugar when consumed the way that sugary and starchy foods do. Keeping a stable blood sugar level is important when it comes to preventing dull, dry and wrinkled skin and hard to lose body fat. Their high fiber content also makes them a good food to ease digestion and detox.

What to Avoid

We just mentioned what you should be eating, now here?s what to avoid as these foods can cause premature aging.

Meats high in fat and high-fat dairy: this is referring to fatty meat and high-fat cheese. While tempting to the palate these foods are high in saturated fats and can clog your arteries and lead to heart problems, weight gain and other unwanted results.

Sugar: Eating a lot of sugar can send your blood sugar levels on a rollercoaster ride. Over time the excess calories that come with eating a lot of sugar can make you insulin resistant and lead to type 2 diabetes. Diabetes damages your blood vessels and can often lead to heart disease and other complications.

Salt: Too much salt can raise your blood pressure. Over time high blood pressure can damage many parts of your body including your kidneys, eyes and brain. A recent study published this month in ?BMJ? found that a modest reduction in salt intake led to significant decreases in blood pressure and a reduced risk of heart attack, stroke and heart failure.

It?s suggested that you limit sodium intake to 2,400 milligrams a day. This is only consuming about one teaspoon of salt for your entire day. The suggested amount may be even less for people with high blood pressure. If you have high blood pressure it?s best that you consult with your doctor on how much sodium intake is appropriate for your health.

Source: http://www.drvita.com/blog/best-anti-aging-foods-for-better-skin-hair-health/

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