As you grow old, everything around you gradually changes. Your work-life changes, your taste in music and clothing changes, even the kind of people you want to surround yourself with changes. As you turn 50, another thing that demands change is food. It’s not just people, your body also starts telling you that you have reached the half-century mark. Your medical tests start telling different stories and your heart starts indicating that it is finally the time for a nutritional change. If you change your diet at the right time, you are going to enjoy your golden years. To help you with this nutritional change, we have thoughtfully curated a list of the 10 best anti-aging foods. You can incorporate these foods into your diet gradually without making any sudden changes. Have a look at the list:
Aging leads to a reduction in the lean mass of your body. To counter that, you have to take adequate protein. But you also have to ensure that the protein intake spreads throughout the day as sudden intake can be a little overwhelming for your digestive system. Add yogurt into your anti-aging diet plan as it contains a generous dose of protein. If possible, have yogurt at breakfast or snack time as these are the times when you mostly eat foods with high carbs. Cows milk yogurt is considered one of the best anti-aging foods for men as it provides calcium that maintains bone health and beneficial bacteria that nourish the gut.
Leafy greens such as kale, spinach, collards, etc. are considered foods that reverse aging as they keep your mind sharp. In studies on the effects of leafy greens on the brain, scientists have found that it can increase your cognitive ability to a large extent. The best part here is that you don’t need to make complicated dishes to have leafy greens. You can try Keto Chicken Lettuce Wraps that are easy to make and taste delicious. If you will talk to a nutritionist or dietician about anti-aging foods for the skin, they will also suggest you take leafy greens such as spinach and kale as they contain ample amounts of collagen protein.
The chances of developing heart disease get higher in women over 55 and men over 45. Thankfully, the best anti-aging foods can help you here too by decreasing the amount of cholesterol you take. Oats is a tasty anti-aging food that contains a soluble fiber called beta-glucan. This fiber can reduce your total and LDL cholesterol levels by up to 10 percent. If you think boxed cereals are going out of your budget, you can replace them with plain oats that are both affordable and nutritious. You can also add chopped anti-aging fruits and nuts with oats to make your dish even tastier.
If you used to have chips, crackers, and cookies between the meals, your 50th birthday is the right time to replace them with nuts. It will probably be your important meal upgrade in terms of protein intake. To nuts in your anti-aging diet, you can have chopped, toasted nuts sprinkled on high-protein Quinoa Khichdi or any other side dish. If tree nuts go out of your budget, you can have peanuts that contain an equal amount of protein but cost much lower than cashews, pistas, almonds, and other tree nuts. You see, anti-aging food doesn’t need to be either costly or insipid.
If you are looking for anti-aging fruits, berries should be the first fruit on your shopping list. By berries, we mean strawberries, blueberries, and their other sister fruits. These fruits contain certain phytochemicals that increase the blood flow to your brain, reduce inflammation caused by various reasons, and ultimately slow down memory decline. Not just for your brain and memory, berries are also good for your guts. Berries contain high fibrous content that helps in digesting food and cleaning the gut. Another factor that makes berries an idle anti-aging food is the number of different vitamins it contains.
Beans are included in the list of the best anti-aging foods for men as they can lower LDL cholesterol (also called bad cholesterol) by 5 percent. Many studies conducted on the effects of beans on the human body have found that eating beans regularly can control blood sugar and lower hemoglobin A1c. An easy way to incorporate this anti-aging food into your diet is by having canned beans and sauteed veggies into whole-grain pasta. This anti-aging diet will satiate your taste buds while providing you with healthy nutrition.
This might sound like the most obvious anti-aging food but there are a large number of people who grow old and still do not eat apples. A fresh apple can provide you with as much as 5 gm of heart-friendly fiber. A few other health benefits of apples include reduction of both total and LDL cholesterol, lowering the risk for type 2 diabetes, and providing you with essential nutrients like carbs, proteins, fats, etc. To sum up, an apple a day can keep doctors away no matter what your age.
If you are updating yourself with the knowledge of foods that reverse aging, you need to know that not all fats are bad fats. For example, fishes contain food fats, omega-3 fatty acids that assist in lowering inflammation in the body. A perfect anti-aging diet plan includes fish 2 to 3 a week. However, if you do not like seafood or prefer plant-based foods instead of non-veg food, you can also get omega-3 fatty acids from chia seeds, hemp seeds, walnuts, and so on.
So far we talked about only foods that are healthy for people after the age of 50. Now its time to talk about some anti-aging drinks. Carrot juice is a healthy drink that is liked by all and provides you with the nutrition that helps in coping with various health-related problems.Carrots contain a flavonoid named luteolin which can reduce inflammation in your body. Cognitive decline in older people is caused by internal inflammation. So, it is considered that if you take a healthy amount of carrot juice regularly, the luteolin present in it will help you reduce the cognitive decline caused by aging.
If you read a list of the best anti-aging foods for skin, you will find Green Tea somewhere on the top. This tea contains several potent antioxidants that reduce inflammation. If you can manage to reduce inflammation, you will protect yourself from several inflammation-related diseases. Another reason Green Tea is considered one of the best anti-aging drinks is that it can also quell autoimmune diseases, type 2 diabetes, and several other heart-related medical conditions. If you add one anti-aging food into your diet every month, you will end up with a tasty and healthy diet at the end of the year that includes all of the above-mentioned foods.