Aging is a natural process by means of which all the living things must pass before passing away. Being more advanced than all creatures, humans are more aware of this situation. Simply because it reveals many impacts on the skin. The elasticity of the epidermis diminishes, and it gets dull and dry.
All of this occurs because of the reduced creation of skin oils by the skin area. The result shows up in the form of changing skin. Nobody can stop this action since it is natural. There are specific foods that may turn out to be beneficial in slowing down the process of getting older. Regular consumption of such foods might even reverse the negative effects of aging on the skin.
In contact with the world, your skin shows the first signals of aging. You react to what you see in the mirror, but you most likely are not aware that the aging process of your skin directly shows what is happening to your physical body and the way it functions.
Superfoods: The Best Nutrition for Preventing Aging
There are various steps you can take to slow down the sands of time and age a bit slower. Plenty of this depends upon the right lifestyle and if you can avoid the sun at peak times, get plenty of exercises and learn to better deal with stress; all these things can keep you feeling and looking more youthful.
But sometimes it’s even easier than that. In fact, by far the ideal way to stay young is simply to eat right. Eating the proper foods can help you to ward off deterioration and even strengthen yourself against illness and help your body to invigorate itself.
List of Superfoods – Table of contents
- The Process Of Aging
- Indications of aging
- How to Reverse Aging Process
- The function of Superfoods in Reversing Aging Process
- Superfood list
- Green Foods
- Beans and Lentils
- Citrus Fruits
- Dark Chocolate
What is the Process Of Aging
The entire process of becoming older is known as the aging process. Every one of the living things has to go through this phase before dying. The time of the aging process differs in all the living things. In humans, this process begins in the forties. Skin is the component of the body that reveals this increasing age before all other parts. In the same manner, some other human organs also turn out to be weak with this whole process. Thinking, reasoning, eyesight, memory, hearing, and several other body systems get weaker.
We can also outline the aging process as the bunch of changes that bring people close to dying. Which means that the aging process is directly related to the mortality rate in humans as well as other species. The mortality rate raises with the increase in age. The reason being the performance of all the areas of the body reaches a sub-optimal level with increasing age. The scientific research of the whole process also reveals that with increasing age, the creation of useless cells in the body increase.
Indications of aging
The aging process shows numerous indications in the body. Among the first ravages of time is the dull and dried-out skin. The skin we have makes oils naturally. These oils keep the skin healthy and tight. The climbing age tends to reduce the process of release of oils from the skin. Because of this, our skin ends up being dull and dry. The elasticity in the skin likewise grows, and this turns into the first signal of aging. The other components of the body also turn out to be slow and weak.
Along with skin, the aging process exhibits unwanted effects on mental processes like thinking, memory, and reasoning. Eyesight also becomes a good deal weaker with increasing age. Getting older seems astonishing in the start, and you begin to speculate what is taking place with your skin. Additionally, you start considering your diet plan and see no particular improvement in eating habits. Regardless of having a regular eating routine, and with no difference in your health, the process of aging nevertheless continues.
Tips on how to Reverse Aging Process
Individuals usually are aware of this process of aging. They have for ages been seeking to lessen the pace of or stop the process of aging. They have attempted different options to limit the process. The scientific research of the process of getting older reveals that it is deeply connected with DNA. Which means that the process of aging can be slowed down by defending this DNA from aggressors both externally and inside of the body.
The researchers have developed some methods to lessen the pace of this process of getting older by sheltering the DNA. The foremost and the most significant approach to protecting your DNA and reduce the process of aging is to eat well-balanced and healthy diet. One of the primary reasons for the degeneration of DNA and body tissue is eating an unbalanced diet. These days, people like to feed on processed foods and soft drinks which can be unsafe for the body. You’ll need to modify your ways of eating to remain healthy and limit the process of aging.
An additional way to reduce the aging process is to take regular exercises. Regular exercises assist the body in the digestion of foods as well as provide power to the defense mechanisms. Also, your positive mindset plays an important role in maintaining you young and reverses the aging process. This implies that these three aspects are essential to slow down and reverse the aging process. The most crucial of these factors is eating a balanced diet of anti aging foods .
Dancing can reverse the signs of aging in the brain
As we grow older we suffer a decline in mental and physical fitness, which can be made worse by conditions like Alzheimer’s disease. A new study, published in the open-access journal Frontiers in Human Neuroscience, shows that older people who routinely partake in physical exercise can reverse the signs of aging in the brain, and dancing has the most profound effect.
“Exercise has the beneficial effect of slowing down or even counteracting age-related decline in mental and physical capacity,” says Dr Kathrin Rehfeld, lead author of the study, based at the German center for Neurodegenerative Diseases, Magdeburg, Germany. “In this study, we show that two different types of physical exercise (dancing and endurance training) both increase the area of the brain that declines with age. In comparison, it was only dancing that lead to noticeable behavioral changes in terms of improved balance.”
Elderly volunteers, with an average age of 68, were recruited to the study and assigned either an eighteen-month weekly course of learning dance routines, or endurance and flexibility training. Both groups showed an increase in the hippocampus region of the brain. This is important because this area can be prone to age-related decline and is affected by diseases like Alzheimer’s. It also plays a key role in memory and learning, as well as keeping one’s balance.
While previous research has shown that physical exercise can combat age-related brain decline, it is not known if one type of exercise can be better than another. To assess this, the exercise routines given to the volunteers differed. The traditional fitness training program conducted mainly repetitive exercises, such as cycling or Nordic walking, but the dance group were challenged with something new each week.
The function of Superfoods in Reversing Aging Process
Eating superfoods is the answer to decrease and change the process of aging. The superfoods are the foods which have healthy and balanced substances. These types of food supply the body with sufficient proteins, carbohydrates, minerals, along with other elements that turn out to be useful in fortifying the cells in the body.
Taking in these wholesome foods also decreases the deterioration of the cells in our body. Due to this fact, the creation of useless cells in the body stops. This keeps your system in a better functioning position.
While there is no qualifying measure to rank food as a superfood, nevertheless foods that are nutritiously dense are classified as superfoods. Eating these types of food maintains the body healthy. The researchers claim that to reverse or reduce the process of getting older, you’ll have to acquire healthful ways of eating in yourself.
They also have listed some foods as the superfoods and asserted consuming these foods either can decrease or reverse the process of aging.
Superfood list: green superfood, quinoa, foods high in antioxidants
Ancient Superfoods for Your Superfoods List
There are foods that have been around for centuries, even millennia. And many of these foods are just as good now as they were then. So which foods should be on your superfoods list? Here are some timeless superfoods that you should include in your diet today:
- Quinoa – You’ve likely heard of it because it’s experienced a growing resurgence in the past few years. But, quinoa has been around for ages. The Incas of South America refer to this food as chisaya mama, or the mother of all grains. It’s high in protein, calcium, and iron, and is very versatile. Cook with herbs and diced veggies or form with legumes and seasonings into veggie patties. Due to it’s high protein content, it is great to help makeup a high protein vegetarian diet, and can be used with natural remedies for hair loss and hair thinning.
- Spirulina – Spirulina is an algae that is rich in protein, vitamins, minerals, and antioxidants. It is said to be one of the oldest life forms on earth and has been eaten as long ago as the 9th century in the Kanem Empire of Chad. It’s good for your eyes, your skin, allergies, and stabilizing blood sugar.
- Sacha Inchi – This food is a little more obscure, but has been consumed in the Amazon jungle for ages. It’s considered a superfood of the ancient Incas and is reported to contain concentrated Omega-3 fats. It’s also rich in iodine, and vitamins A and E.
- Maca – Another ancient Incan superfood, Maca can be found in the mountains of Peru. It’s said to be an excellent all-natural energy source and also contains numerous plant sterols, iron, magnesium, calcium, potassium, and iodine.
1. Green Foods – Amazing Greens – What are Green Superfoods
Probably the essential types of foods that have a proven effect in slowing down and reversing the process of aging are the green foods. When we discuss of green foods, we are referring to leafy vegetables and cereals. The green cereals usually include barley and wheat grasses that have excellent nutritional results. The green leafy vegetables are loaded with phytonutrients.
Several leafy vegetables are likewise rich with multivitamins. As an example, spinach is rich in vitamin E, vitamin C, and beta-carotene and turns out to be good at reducing the aging process. Additionally, there are some such greens that help you protect from the Ultra violet rays of the sun. These vegetables maintain your skin soft and fresh. These types of plants can be consumed in lots of ways.
You can eat these as salads, drink their juice, make a smoothie, and can cook them. Some vegetables like cucumber are utilized as a mask on the face. This will aid the skin to make natural oil while keeping it soft. It’s also possible to take many greens through soups.
Broccoli, spinach, kale, and mustard are anti-aging superfoods for your skin and are commonly known for keeping the skin hydrated and preserve it from becoming dull and dry. These greens are also renowned for their antioxidant properties. The researchers say that drinking a juice of leafy green vegetables is much like drinking multivitamins packed with anti-oxidants.
You can also add a little sugar or better, fruits to improve the taste of specific vegetables and make these eatable. The green leafy vegetables like cabbage, cauliflower, kale, and Brussels sprout also help our bodies to cleanse by way of the substances in them.
The majority of the vegetables are classified as superfoods merely because they are rich in minerals and vitamins, along with other beneficial ingredients. Regular eating of any of these may reverse the adverse effects of aging on your skin.
2. Beans and Lentils – What Makes Beans a Superfood
Beans and lentils are also on the list of foods rich with a variety of ingredients that are great for the body. These consist of a good deal of fiber content, more than any other food. Eating beans and lentils keeps the amount of fiber in our body. These types of food are always beneficial to the body since consuming them doesn’t have any unfavorable effect on our bodies. These food types never raise the blood pressure level and blood sugar levels in the body.
Eating beans and lentils has established benefits on the health of all of us. Regular utilization of them may reduce the likelihood of dangerous illnesses. They play an essential role in maintaining the blood pressure at a constant level. Lots of people eat beans to improve the iron level in our system.
Eating beans and lentils helps our system enhance digestive enzymes. These enzymes help make the digestion system more efficient. Good and efficient food digestion delivers a sufficient amount of minerals and vitamins. A few of the enzymes also play a role in making the skin pigments. They are also beneficial in making connective tissues and maintain the skin fresh and soft.
Beans and lentils are likewise efficient for heart ailments. The scientific research has shown clearly that people consuming more beans and lentils are safer from heart troubles. This is due to a significant amount of folate and magnesium in various lentils. Also, eating more fiber by using lentils also can save you from many heart risks.
Overweight is among the top factors of the aging process. Regular consumption of beans and lentils regulates this overweight condition. The reason being they cause you to feel full for longer time. Furthermore, their ability to boost the enzymes stimulates the digestion system in the body.
3. Blueberries – Superfood Health Benefits
To blueberries are usually given lots of value in anti-aging foods. The research has shown that eating blueberries provide many benefits on mental ability of all of us. It not only guards the memory affecting areas of the brain but also improves the memory. They also protect the brain from oxidative damages and decelerates the process of aging.
Blueberries often stay at the top of the list of superfoods because they are an abundant supply of vitamins, fiber content, and phytochemicals. In this case, a significant factor is that these nutrients are usually present in other berries too. The regular consumption of phytochemicals give you enough flavonoids. These flavonoids are considerably efficient against various cardiovascular problems.
Something, where blueberries go beyond the other berries, is the number of anthocyanins. Anthocyanins are viewed as very efficient at stopping the decaying of cells. This keeps the body fresh and alive.
Another great benefit of blueberries is that they have low calories, but they are rich in nutrients. Because of this eating blueberries in considerable amount has no unwanted effects like overweight. Eating a cup of blueberries provides only 84 calories and 15 grams of carbohydrates.
Blueberries contain a higher level of antioxidants compared to all other fruits and vegetables. These antioxidants protect against damages by protecting the cells from decaying. This plays a role in reducing the aging effects and also prevents many illnesses. Polyphenol is the antioxidant that is present in blueberries in great quantity.
The process of aging is directly connected with DNA. The oxidative processes occurring in the body also harm the DNAs. The antioxidative properties of blueberries lower this DNA damage and reverse the aging process. Drinking 1 liter of blueberries and apple juice is effective in reducing the DNA damage by 20%.
The oxidative damages also harmfully impact the blood cholesterol. This leads to many heart-related problems. Blueberries are very good at protecting the blood cholesterol from decaying thereby protecting you from heart diseases.
The protection of blood cholesterol also turns out to be effective against elevated blood pressure levels. Hypertension is one of the biggest factors in aging. Eating blueberries can lower hypertension about 4-6%.
4. Citrus Fruits – Antioxidant Superfoods
One more superfood that is very efficient at reversing the process of aging are the citrus fruits. All of these fruits are readily available and cost-effective. They can be found in cold seasons, and many take them to stay away from cold and flu. These citrus fruits undoubtedly are a rich source of Vitamin C. Oranges, lemons, tangerines, limes, and grapefruits are an excellent supply of vitamin C.
Citrus fruits are likewise extremely important due to nutritional values. Eating these fruits and drinking their juices or making smoothies, maintains the skin fresh and tight. They are regarded as an excellent addition to the healthy and balanced diet plan for several reasons. The primary reason for their being superfoods is that they consist of fiber in great quantity. About 25-35 grams of fibers is required to be consumed, and citrus fruits fulfill this need.
A significant factor worth bringing up is that the fiber present in citrus fruits is soluble. This fiber content is quite a bit beneficial in lowering the blood cholesterol and turns out to be efficient against elevated blood pressure levels. The citrus fruits are also rich with anti-oxidants and are beneficial to prevent heart diseases. The reason being they lower the amount of LDL cholesterol which is regarded as bad cholesterol for human health.
Quite a few people believe that consuming too much citrus fruits or drinking juice may increase blood sugar levels. The research has established that citrus fruits have a low glycemic index. Which means that eating these fruits or drinking their juices does not raise blood sugar levels. This lower index implies that glucose consumed with these fruits is released into the blood slowly.
Citrus fruits can also be an excellent source of potassium which is on the list of primarily needed minerals in the body. Eating citrus fruits supplies the body with sufficient potassium that is good for muscles contraction and fluid regulation. Aside from that, they regulate the number of salts inside you helping the body to eliminate the extra sodium.
Oranges, lemons, and other citrus fruits also help the body to absorb specific nourishing substances. They assist the body to absorb iron and minerals that are necessary for your system. These minerals work well in boosting the defense mechanisms.
Aging is brought on by dehydration. The skin dries and ends up being dull. Eating citrus fruits prevents lack of fluids to occur. They consist of more than 85% of water content which assists to regulate dehydration, so, they provide you with enough vital fluids in addition to quenching thirst.
Eating citrus fruits also has strong benefits in smoothing the skin cells and weight loss. This shows that citrus fruits have numerous advantages in slowing down the aging effects on the skin. Some people even use the peels of the oranges for rubbing the skin cells. Lemon is particularly employed by mixing with some other creams for massaging the skin cells to make them look fresh and smooth.
5. Salmon – Omega 3 Superfoods – Protein Nutrition
It is a proven fact that proteins are on the list of necessities of a human body. This happens because they are the very best source of nourishment to repair the body cells. It is also important to point out that proteins cannot be stored in the body. So that you can stay healthy and reverse the process of ageing, you need to use some continuous protein source in your food to protect your body cells.
Proteins are present in many foods. But, salmon is probably the best way to obtain this source of nourishment. It is a type of fish present in many areas of the world. Alaskan Salmon is regarded as the best of all salmon fish because of its nutritional value. The proteins contained in this fish have anti-inflammatory qualities because of astaxanthin found in it. This is a carotenoid that has potent anti-inflammatory effects.
Salmon fish is additionally a source of Omega 3 fatty acids that are known to be extremely important for the body. These essential fatty acids are also anti-inflammatory and keep the skin fresh, radiant, and wrinkle-free.
Salmon fish is an excellent source of astaxanthin since these fish go after algae, bacteria, and fungi. Algae, bacteria, and fungi are the best sources of anti-inflammatory nutrient astaxanthin. This nutrient likewise preserves DNA from damages. It reduces the C-reactive proteins in the body and improves the disease fighting capability.
Astaxanthin is additionally a great deal good at increasing the HDL cholesterol levels in the blood. This cholesterol is recognized as good for human health. It can also help in reducing the triglycerides in the blood and prevents you from heart-related ailments.
6. Dark Chocolate – Is Dark Chocolate Good for You?
Dark chocolates have also proven benefits in decreasing the process of aging. Eating a reasonable amount of dark chocolates can also turn back the aging process. The reason being these chocolates contain such nourishing substances as are necessary to the body from time to time.
Dark chocolates are among the best nutrients that have antioxidant properties. These also decrease the potential risk of heart ailments and provide positive results on bodily health.
Dark chocolates are loaded with organic ingredients that act as antioxidants in our body. Of these antioxidants, polyphenols and flavonols are the most prominent. This flavonol in dark chocolates helps as well to increase the inner coating of the arteries helping in increasing the the circulation of blood. It generates Nitric Oxide that sends the signals to arteries. The arteries loosen up and the resistance in the blood circulation minimizes.
Dark chocolate is one of the common favorites when it comes to sweets. In contrast to milk chocolate, dark chocolate contains more cocoa or chocolate, making it purer the the latter. Interestingly, people can benefit from eating it. The following are some health benefits of dark chocolate, along with a sample recipe.
One health benefit of dark chocolates is its antioxidant property. According to Authority Nutrition, dark chocolate is one of the food choices that are high in oxygen radical absorbance capacity or ORAC, which refers to a measure of the antioxidant activity of foods. Being rich in antioxidants means dark chocolate is capable of helping the body get rid of unwanted substances like toxins and free radicals. To specify, the antioxidants present dark chocolate include catechins, flavonols, and polyphenols, among others.
Research findings revealed that dark chocolates and cocoa contain more antioxidants that other fruits like Acai berries and blueberries. Hence, they are potent sources of antioxidants than other food selections; but this does not mean that a person should limit his food intake to dark chocolates or cocoa.
Dark chocolate also boosts a person’s mind. According to a Nottingham University study, as cited by Men’s Fitness, the sweet increases the person’s alertness for two to three hours. It contains flavonol, which has vasodilating capacity. The diameter of the blood vessels increase for more oxygen and blood to reach key areas in the brain, giving a person a boost in cognition, thinking, memory, and problem solving. Aside from dark chocolate, flavonols can also be found in blueberries, green tea, and red wine. More…
Dark chocolates can also be beneficial since they boost the production of useful cholesterol HDL and control the production of bad cholesterol LDL through an oxidation process. The decrease in oxidized bad cholesterol lowers the risks of heart diseases. Another research demonstrates that dark chocolates can also be helpful against insulin resistance. This reduction in insulin resistance also lowers the potential risks of heart diseases.
Dark chocolate is also beneficial for the skin. It tends to improve the circulation of blood to the cells that are exposed to the sunlight. This increased blood circulation maintains cellular structure protected from any damage by increasing its density and hydration.
Dark chocolates tend to be used extensively all over the world since the nutrients inside them are viewed as beneficial for the brain. It stops the decay of cells in the brain by increasing the flow of blood to the brain. Additionally, it presents benefits on cognitive abilities of persons.
7. Eggs – Is Egg a Superfood?
Finally, another frequently used superfood that is a lot effective against the process of ageing is eggs. Most of us understand that eggs are a potent supply of proteins. These proteins are among the essential bodily necessities to carry out various functions. Eggs are the best supply of choline. Choline is a form of vitamin B which is anti-inflammatory. This anti-inflammation of choline helps you against the Alzheimer disease.
The large sum of proteins in the yolk works well for protection against muscular degeneration. This muscle tissue deterioration is also a primary reason for the loss of sight. The protein in the egg too safeguards the retina from the ultraviolet rays of the sun.
Eggs make the perfect supply of Vitamin A, Vitamin B2, B5, B12, and folate. Additionally, there are a lot of other vitamins in eggs too. Consuming one egg daily could provide 77 calories, with 6 grams of protein, and 5 grams of fats. The research workers think about it as an ideal food on account of traces of almost all the nutrients needed by the body.
Eggs enhance the degree of good cholesterol HDL in the blood. Consistent intake of HDL cholesterol prevents heart diseases. Then again, it turns the small LDL particles into large LDL particles which are not a lot detrimental to human health. The antioxidants in eggs like Lutein and Zeaxanthin controls the regenerative operation of cells and safeguard against many ailments.
How These Types of Food Slow Aging Signs
A great deal of research testifies that aging is related to nutrition. The reason being it begins with age-related diseases and bad health. Oxidative stress can also be on the list of primary factors of the aging process. This happens because the oxidation leads to the degeneration of cells and inflammation. To safeguard against degeneration, you need to improve the defense mechanisms of the body. This is the natural system that fights with invading bacteria.
Eating red meat, carbs rich foods and sugary foods get considerably more inflammation and prepare for risks of many diseases. To lessen the process of aging, you need to defend your body against inflammation. You will discover numerous balanced foods that are easy to find around the world and have the ability to fight inflammation. You simply need to learn about these foods.
You should change your dietary habits and should include anti-aging foods in what you eat.
- These food types decrease the potential risks of cardiovascular diseases. The reason being many of these superfoods raise the level of HDL cholesterol and controls the production of LDL cholesterol through the oxidation process.
- These types of food also preserve the skin cells from weakening. The antioxidants like astaxanthin, lutein and zeaxanthin prevent the degeneration process of cells. This stoppage in the decaying of cells makes skin tight, fresh, bright, and smooth.
- Another significant advantage of eating anti-aging superfoods is that they show a positive influence on the brain and cognitive functions of the brain. The polyphenols found in many anti-aging foods work well with cognitive difficulties. It sharpens the memory and reduces the likelihood of Alzheimer disease.
- Eating anti-aging foods also turns out to be good for bones health. The contents of most of these foods are anti-inflammatory and antioxidant and have great effects on bone health. The multivitamins in many of the superfoods are helpful for bones. Utilization of vitamin C and vitamin K is particularly beneficial in this regard.
- Superfoods are also suitable for eyesight protection. The carotenoids like lutein are zeaxanthin reach the macula of the eye and save the retina cells from degeneration process.
- These anti-aging foods are likewise helpful for digestion mainly because they contain soluble fibers. This boosts the enzymes in the body and enhances the digestion of foods.
The aging process is related to your diet plan, and you can manage this by eating a well-balanced diet. The balanced diet has anti-inflammatory benefits that stop the degeneration of cells. It is best to plan your foods and mix specific components of your daily food chart to get the goal of stopping the degeneration of cells.