Who wants to look old before time? I won’t at least. Premature aging is one of the most common issues of concern for women. There can be various causes for premature aging, excessive exposure to sun and stress being the most common ones. In addition to adopting effective exercise regime, it is also necessary to bring about some changes in your diet and lifestyle to maintain the young look.
This chapter talks about the effective role of nutrition in maintaining the young look. Also, you will get to know about the various things to eat and what not to for a younger appearance.
Nutrients to slow aging signs
Diet plays an important role in controlling the process of aging. It is wise to avoid or reduce the intake of processed foods or foods that contain high sugar or salt. Also, try to minimize the consumption of alcohol, caffeine, and smoking as these contribute to the process of premature aging.
A list of nutrients to be added to your plate to prevent or slow down the signs of aging is provided below. Read on to look younger than your age.
- Vitamin D
The skin has the quality to convert sun into vitamin D. however, many of you might have a phobia of sun. Many people avoid going in sun due to fear of skin tanning. Well, a mild amount of sunrays doesn’t tan the skin. Little heat from sun is necessary to get natural vitamin D. However, excess of anything is not good. Excessive exposure to sun can show adverse result in the form of premature aging.
Other sources of Vitamin D are milk and orange juice. Recently, lowly mushrooms are also being stated as a rich source of vitamin D.
- Vitamin C
Vitamin C plays an important role in tissue maintenance thus preventing premature aging of the skin. Some of the best sources include citrus fruits like kiwi, oranges, and lemon. Tomatoes also contain good amount of vitamin C.
- Vitamin A
Vitamin A has numerous benefits for eyes and skin. Some good sources include carrots, milk, nectarines, apricots, sweet potatoes, spinach, broccoli, and egg yolks. Also, collards are said to be loaded with vitamin A.
- Vitamin E
Vitamin E is another great nutrient that helps skin rejuvenation. It also helps repair the damaged skin cells and tissues. Sufficient intake of vitamin E, either natural or in the form of supplements can reverse the process of premature aging. Avocadoes are the richest source of vitamin E. other sources include fish and aloe vera.
- Whole grains
Consuming whole grains loaded with fiber, like quinoa, oats, wheat, barley, and brown rice, prevents the occurrence of type2 diabetes. A healthy diet containing whole grains also maintains the health of blood vessels. Make sure to get three servings of whole grains in a day.
- Fruits and veggies
Looking young can add different colors to your life. Just add some colorful fruits and veggies, like leafy greens, blueberries, tomatoes, and carrots prevent the damage of healthy skin cells. Therefore, in every meal, fill half of your plate with colorful fruits and veggies.
Fruits and vegetables also contain essential nutrients like antioxidants and beta carotene and zinc. These nutrients help maintain healthy vision. Go for dark green leafy veggies like kale, spinach, mustard greens, and collard. Some other good sources include oranges, peppers, corn, and cantaloupe.
Nuts are believed to contain the healthiest of fats. You are completely mistaken if you avoid nuts for containing high fat content. You would be surprised to know that researches have shown that snacking on nuts reduced the risk of high cholesterol and high blood pressure, two of the most common aging signs.
Fish like salmon, tuna, or lake trout are said to contain good amount of omega-3 fatty acids. These fatty acids work wonders in providing anti-aging benefits. They not only protect your heart but also reduce the risk of having a stroke but also reduce the risk of Alzheimer’s disease.
- Beans and lentils
These foods are loaded with fiber and plant-based proteins. Therefore, they act as an age-reversing alternative to red meat that is filled with saturated fat. This saturated fat is one of the major causes for diabetes and heart disease. Moreover, being inexpensive, they can be added easily to casseroles, soups, and side dishes.
Dairy foods contain fortified vitamin D and calcium. These nutrients are highly important for bone health. These nutrients are helpful to prevent diseases like osteoporosis. You can consume it in the form of yogurt or low-fat milk.
Eating healthy surely makes a difference to the aging process. However, it is equally important to follow a regular exercise routine to slow the process of premature aging. Try to include a cardio routine for healthy heart, and weight training to improve muscle building.