If you are in pursuit of youthfulness and longevity, you are not alone. As a nutrition student, this is a topic that is frequently discussed. Aging and longevity are huge areas of current research, which makes total sense because really, who doesn’t want to slow down the aging process? While genetics do play a role in the aging process, there are so many factors that are in our control that can determine our lifespan and quality of life.
Among the most influential lifestyle choices for longevity are ensuring sufficient sleep, engaging in regular exercise and leading an active lifestyle, practicing good oral hygiene, managing stress, keeping the mind sharp, refraining from smoking and excessive alcohol consumption, and adhering to a healthy diet. Nourishing your body with healthy foods may be the secret to longevity. Let’s dive into five foods that can reverse aging and promote longevity.
Blueberries
Many age-related diseases have to do with a decline in brain function. Since blueberries are known for their cognitive benefits, they are first on the list for anti-aging foods. They may improve memory and support a healthy brain by reversing oxidative damage. Blueberries are also a powerful source of antioxidants and can promote collagen synthesis, resulting in healthy skin (Bioactive Compounds and Antioxidant Activity in Different Types of Berries).
Avocados
Avocados have gained a ton of popularity in recent years and for good reason. They offer a wide array of health benefits but are particularly beneficial in the anti-aging process. Avocados are high in monounsaturated fat and help the body better absorb nutrients. They also keep the skin hydrated and enhance eye health, which are two areas of the body that are prone to age-associated damage (Hass avocado composition and potential health effects).
Red Bell Pepper
Red bell peppers are filled with antioxidants, which help protect the body from oxidative stress that can accelerate the aging process. Bell peppers are also extremely high in vitamin C, a vitamin that is essential for collagen production and immune function. They also contain anti-inflammatory compounds and can protect the skin against sun damage, an issue we see often in older adults (Antioxidant activities of two sweet pepper)
Pomegranate Seeds
Pomegranate seeds are often thought to have medicinal properties due to their high content of vitamin C and antioxidants. They also contain punicalagins, which helps to promote collagen synthesis and delay signs of aging. On top of that, this amazing fruit contains urolithin A, a compound that restores the mitochondria and may reverse muscle aging (Antioxidant activity of pomegranate juice).
Salmon
Salmon enhances brain function, helps to build muscle and support bones, enhances heart health, reduces inflammation, and promotes healthy skin. Salmon is loaded with omega-3 fatty acids, which can help protect the skin barrier and reverse sun damage, resulting in glowing, youthful skin.
While there are many factors that contribute to the aging process, following a healthy diet is one of the most important. Be sure to add at least one of these five foods to your diet each week to boost longevity and slow the aging process.
References:
Skrovankova, Sona et al. “Bioactive Compounds and Antioxidant Activity in Different Types of Berries.” International journal of molecular sciences vol. 16,10 24673-706. 16 Oct. 2015, doi:10.3390/ijms161024673
Dreher, Mark L, and Adrienne J Davenport. “Hass avocado composition and potential health effects.” Critical reviews in food science and nutrition vol. 53,7 (2013): 738-50. doi:10.1080/10408398.2011.556759
Yazdizadeh Shotorbani, Narmin et al. “Antioxidant activities of two sweet pepper Capsicum annuum L. varieties phenolic extracts and the effects of thermal treatment.” Avicenna journal of phytomedicine vol. 3,1 (2013): 25-34.
Gil, M I et al. “Antioxidant activity of pomegranate juice and its relationship with phenolic composition and processing.” Journal of agricultural and food chemistry vol. 48,10 (2000): 4581-9. doi:10.1021/jf000404a