8 Anti-Ageing Foods to Add to Your Diet Right Now

There are ingredients that are proven to counteract cell ageing. You can include them in any menu in a thousand ways and in return they give you energy and many benefits. Here are the eight best foods to fight aging from the inside out:

1. Blue fish, source of Omega-3

It provides proteins, vitamins D and group B and, above all, Omega 3 fatty acids, which help reduce cholesterol and have anti-inflammatory actions.

Eat fish 4 times a week, two of them blue. And cook it in a simple way to enhance the anti-ageing effect.

2. Broccoli, an anticancer ally

Its high content of sulfur compounds gives it a chemo-preventive effect. It helps prevent cardiovascular diseases and is laxative, diuretic and depurative.

Steam it for about 4 minutes so it does not lose nutrients.

3. Red fruits, a protective food

They are rich in vitamin C but especially in anthocyanidins. Therefore, they have a great antioxidants, are anti-inflammatory, anti-cancer and reduce the risk of cardiovascular disease.

A handful every day can help you slow down ageing.

4. Nuts, rich in good fats

They stand out because they contain alpha-linolenic acid, an Omega-3 fatty acid with anti-inflammatory properties that protects the heart.

Add them to your salads, yogurts… but do not ingest more than 25 grams if you have weight problems, because they are quite caloric.

5. Tomato, the ally for healthy skin

It is rich in lycopene, a chemo-preventive antioxidant, and moves away premature ageing, especially from the skin. Older people with high blood levels have more agility.

It is best assimilated cooked and with fat (virgin olive oil). Make it in sauce.

6. Orange, source of collagen

Its vitamin C is essential for the production of collagen (basic for skin and bones). Stimulates the defenses, helps assimilate iron, reduces the risk of cataracts and cancer…

In a juice, drink it freshly squeezed to preserve all its vitamins.

7. Virgin olive oil, for a long life

Virgin olive oil (not refined), provides oleic acid, cardio-protective, antioxidant and anti-inflammatory phenolic compounds.

Eating it daily favors longevity, prevents cognitive problems, diabetes and tumors.

8. Dark chocolate, a very healthy pleasure

Contains polyphenols against free radicals and premature ageing, especially of the brain. It is also good for the heart and circulation.

It is best to eat an ounce of chocolate a day (with a high percentage of cocoa and no milk).

Eat right, look young

Genetics marks how we age by only 25%. Our habits and our nutrition also greatly influence our appearance and our health.

Several studies have shown that the way we eat is a determining factor in ageing. For example, a study from the Duke University School of Medicine (USA) reveals habits such as maintaining an adequate weight, reducing stress, exercising regularly and following a diet low in fat, sugar and salt, and above all rich in antioxidants, are key to staying young longer.

How should we eat?

A good clue to know that your diet is offering you the antioxidants you need is the variety of colors. And the color is one of the characteristics offered by the renowned Mediterranean Diet.

• Thanks to its variety of fruits and vegetables, as well as fish, whole grains, legumes, nuts and olive oil we obtain these diverse colors.
• And this diet is rich in monounsaturated fatty acids (olive oil) and polyunsaturated Omega 3 (fish and nuts), vitamins, minerals, antioxidants and fiber that help reduce the risk of cardiovascular disease and cancer, protect cognitive functions and , therefore, they delay the effects of ageing.

The importance of antioxidants

It is essential to include antioxidants in our diet, as they are true anti-ageing gems. These substances are able to block the action of free radicals and with it the oxidation processes that deteriorate the body over the years and the ailments.

Endogenously, the body has its own antioxidant system to neutralize and eliminate these harmful substances, but often it is not enough. Therefore, it is necessary to have the “extra” help of a diet rich in antioxidants.

Keep in mind that the foods richest in these substances are fruits and vegetables. It is proven that those who follow a diet rich in vegetables protect their health and even improve their physical appearance.

The right proteins

• The ideal is that the proteins we ingest are 50% of high biological value, that is, those that provide all the essential amino acids in the right amount and that we can find in eggs, milk, fish, meat…
• Proteins of vegetable origin are also suitable, although they are of low biological value, they can complement each other to obtain a good protein level, as is the case of the mixture of cereals and legumes. In addition, legumes, especially soy, contain phytoestrogens (plant estrogens) are highly recommended especially during menopause, a vital stage in which our estrogen level is markedly reduced.
• Do not forget the cured cheeses and nuts. The first in addition to providing protein are very rich in calcium, so they can be eaten, in moderation, because they are caloric, if you want to alternate with meats. Nuts, for their richness in Omega-3, are also a protein of great value for our diet.

The carbohydrates that suit you the best

They are the body’s main source of energy. Of course, you should opt for carbohydrates slow absorption (whole grains and legumes) and reduce the consumption of refined sugars, especially sucrose, present in candy, pastry or soft drinks, which provide empty calories and could raise plasma levels of triglycerides.

After 40 years, many women tend to reduce the intake of carbohydrates to lose weight. Do not make this mistake.

• Drastically reducing the carbohydrates in the diet causes nothing but nervousness, relative hypoglycemia (low blood sugar) and attacks of hunger, so you end up eating even more. Keep in mind that without carbohydrates, tryptophan is not captured by neurons to produce serotonin, the “internal” antidepressant essential to maintain a good mood.
• Regarding healthy whims, chocolate contains the Omega 3 fatty acids and magnesium, which favor this tryptophan uptake. Therefore, that imperative need to eat chocolate (rich in magnesium) that many women experience is not only the result of weakness, but a selective hunger drive that obeys our biological intelligence. An impulse that is healthy if it is taken in moderation.

Take fat… from the good

Fats are essential for a good functioning of our body, but we must watch what we eat.

• We recommend consuming monounsaturated fatty acids such as oleic acid from extra virgin olive oil.
• Also polyunsaturated Omega-3 (fish and most nuts). These fats have an antithrombotic, antiaggregant and antiarrhythmic action.
• You must reduce saturated fats (egg, cow, lamb, pork, sausages, butter, ice cream, snacks or prepared food). In this sense, daily cholesterol should not exceed 250 mg.

Check your calcium and vitamin D intake

Finally, among minerals, it should be noted that calcium intake should be at 1,200 mg/day, and it is key to maintain that amount especially since menopause because the risk of osteoporosis is high.

Ensure the supply of vitamin D, essential for the metabolism of calcium, sunbathing (in moderation) and eating foods rich in this vitamin. And do not forget that hyperproteic diets decrease the absorption of calcium.

For more information on discovering the anti-ageing power of natural superfoods, click on the link below:

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