Aging can affect every part of your body, from your hair and skin to your bones and brain. By choosing the right foods, you can support the health of all parts of your body, helping them to continue working well as you get older. Here are five anti-aging nutrition tips that could help you eat better.
1. Eat a fruit and vegetable rainbow
Fill up your plate with fruits and vegetables in many colors to reap the benefits of these nutritious foods. Green vegetables, bright red tomatoes and deeply colored blueberries all contain vital antioxidants that can help protect your health. Some studies have linked the antioxidants vitamin C, zinc and beta-carotene to a lower risk of macular degeneration, the leading cause of blindness in older people. Eat a variety of fruits and vegetables to make sure you get all the antioxidants you need in your diet.
2. Eat fish rich in omega 3
Oily fish, such as mackerel, salmon and fresh tuna, contain omega-3 fatty acids. Many scientists believe that omega-3 can help protect your heart. Some research is even looking into a possible link between omega-3 and protection against Alzheimer’s disease. Reap these benefits by eating two servings of oily fish each week.
3. Don’t neglect dairy
Dairy products, such as milk and yogurt, are an important source of calcium and vitamin D. These vital nutrients help to keep your bones strong, preventing the weakening process known as osteoporosis that occurs in many older women. Eat three servings a day of low-fat dairy products to protect your bones. If you can’t eat dairy, replace these servings with fortified soy milk or almond milk.
4. Fill up on fiber-rich foods
Fiber not only keeps your digestion running smoothly — it’s also been linked to a lower risk of type 2 diabetes. Replace refined carbohydrates in your diet with fiber-rich alternatives, such as brown rice, wholegrain bread, quinoa and oatmeal. Fiber-rich foods also help you to feel full, which is useful if you’re trying to fight weight gain in middle or later life.
5. Eat healthy fats
Saturated fats, which are found in red meat, baked goods and high-fat dairy products, are linked to heart disease, a major killer of older people. In contrast, the healthy fats found in nuts, seeds and avocados can support your health. Eat small portions of these calorie-rich foods to give your body the healthy fats it needs to function.
Aging well doesn’t mean giving up all your favorite foods. It’s fine to have a treat now and then, but you’re likely to look and feel better if you base your diet around healthy choices, such as fruits and vegetables, whole grains, fish, healthy fats and low-fat dairy products.
Hannah Whiteoak is a professional freelance writer from the United Kingdom. She’s been writing full-time for roughly 5 years and specializes in science and health topics.
CATEGORIES: Health, Tips, Beauty, Aging, Anti-aging, Nutrition