The Top 10 Anti-Aging Foods: Where to Find Anti-Aging Vitamins, Minerals, and Other Nutrients
How Anti-Aging Vitamins, Minerals, and Antioxidants Work
The age-old quest for the fountain of youth may end with the kitchen cupboard. A healthy diet which revolves around anti-aging vitamins and other nutrients can prevent disease, boost immunity, support brain and cardiovascular health, and increase the longevity of cells, tissue, and the entire body. Eating the top ten anti-aging foods on a regular basis will not only slow aging, but, improve the quality of life as well.
Almost all vitamins could be considered anti-aging vitamins. Vitamin A, C, and E are all potent antioxidants, working to neutralize free radicals in the body, preventing cell damage, cancer, and heart disease. Vitamin A and its precursors, such as beta-carotene and lutein are essential for eye health, skin health, and preventing age related diseases such as macular degeneration and cataracts. Vitamin C helps to repair damaged cells. Vitamin K is important for the prevention of osteoporosis, as this nutrient helps to integrate calcium into bones. The B-complex vitamins are needed for brain and nerve health, and can help to prevent Alzheimer’s disease.
Magnesium, potassium, selenium, zinc, and silica are all essential anti-aging minerals. Along with its numerous other benefits, such as bone and nerve health, magnesium balances calcium in the body, preventing the calcification or hardening of cells. Potassium, balances with sodium in the body, making it a necessary mineral for regulating blood pressure and overall cardiovascular health. Selenium is another important antioxidant; zinc supports the immune system. Silica is a crucial anti-aging mineral — it is sometimes known as the beauty mineral as it plays a role in maintaining healthy skin, nails, hair, teeth, and bones through sustaining connective tissue.
Antioxidants, from flavonoids to anthocyanins, minimize free radical damage. Free radicals are to some degree inevitable, but eating foods rich in antioxidants is one way to reduce their negative effect.
Essential fatty acids are also needed to retard the aging process, omega 3 fatty acids in particular. They support brain health, prevent heart disease, and reduce inflammation.
Top Ten Foods to Slow the Aging Process
1. White Tea Rich in antioxidants such as polyphenols and catechins, white tea is a potent cell-protecting, anti-cancer food. Green, oolong, and black teas are beneficial as well, although white tea is the most minimally processed, and therefore possesses the highest amount of nutrients.
2. Green Leafy Vegetables From spinach and arugula, to broccoli and kale, dark leafy greens are packed with key nutrients, with vitamins A, C, K, E, as well as minerals, and a small amount of essential fatty acids.
3. Oats Oatmeal, oat bread, oat straw tea, anything made from pure, natural oats will do wonders for sagging skin, dull hair, brittle bones — all the traditional signs of aging. Oats are an excellent source of silica, as well as the B-vitamins, vitamin E, K, potassium, magnesium, and zinc.
4. Brown Rice Like oats, brown rice is rich in the B-complex vitamins, silica, and anti-aging minerals.
5. Wheat Germ Another whole grain, wheat germ is a good source of anti-aging vitamins, minerals, omega 3 fatty acids, and cholesterol-lowering phytosterols.
6. Acai Known as a superfood for its incredibly high antioxidant content, acai berries are also sources of essential fatty acids, phytosterols, vitamins C, and E. Other dark berries such as blueberries and cranberries, which have high amounts of anthocyanin antioxidants, are also beneficial.
7. Flax Seed Flax seed and flax seed oil are one of the best plant sources of omega 3 fatty acids.
- Salmon This cold water fish is rich in omega 3 fatty acids, selenium, magnesium, and the B-complex vitamins.
9. Sweet Potatoes Sweet potatoes are one of the best sources of beta-carotene. They also provide some of the B-vitamins and zinc.
10. Water As simple as it may seem, drinking enough water a day, at least eight glasses for moderately active people, is one of the best ways to slow the aging process. Water efficiently rids the body of toxins and prevents the build-up of waste which would otherwise harm and slow down the body.
Include the top ten anti-aging foods in your diet, but also keep in mind all fresh fruits and vegetables, nuts, legumes, seeds, and whole grains are beneficial.
Sources:
Balch, Phyllis A. " Prescription for Nutritional Healing." Fourth Edition (Penguin Books, 2006).
Page, Linda. “Healthy Healing: A Guide to Self-Healing for Everyone.” Eleventh Edition (Traditional Wisdom, 2003).