Your health is only as good as the food you eat. Following a regular diet based on nutrient-rich, organic food is one of the best things you can do to age gracefully. Supplying your body with vitamins, minerals, antioxidants, and healthy fatty acids can help you feel young and full of energy.
Unhealthy food, artificial ingredients like high fructose corn syrup (HFCS), and other environmental and lifestyle toxins produce free radicals that damage the cells in your body. Antioxidants neutralize free radicals and support the body’s ability to protect and repair itself.
A two-year French study found that people who consumed the most antioxidants aged more slowly, lived longer, and had fewer health concerns. Antioxidants can even support healthy eyes in the face of aging.
The following foods are excellent sources of antioxidants.
Berries — specifically blueberries, raspberries, strawberries, goji berries, and blackberries — contain a class of antioxidants called flavonoids. Anthocyanins, a subset of flavonoids, are antioxidant pigments that give berries their rich blue, red, and purple hues. Studies indicate that flavonoids and anthocyanins can soothe occasional inflammation and strengthen the immune system.
Grapes, especially red and purple grapes, contain an antioxidant called resveratrol which has been found to extend lifespan in animal testing. Resveratrol is also found in red wine, but there are many good reasons to restrict your alcohol intake or avoid it altogether. You can get the same antioxidants from grapes or organic, no-added-sugar grape juice.
It’s hard to beat cruciferous vegetables when it comes to certain antioxidants, such as isothiocyanates and indole-3-carbinol. Many organizations, including the National Cancer Institute, recommend eating cruciferous vegetables like broccoli, cauliflower, cabbage, and Brussels sprouts every day.
Although saturated fat from meat and dairy can raise your cholesterol and put you at risk for heart disease and stroke, unsaturated fat promotes normal cholesterol levels and is an important part of a healthy diet. There are two kinds of unsaturated fat — monounsaturated fat and polyunsaturated fat. omega-3 fatty acids, a beneficial type of polyunsaturated fat, help maintain heart health. Below are some of the best sources of omega-3 fatty acids. Children and pregnant women should avoid fish consumption, which is often touted as a source of omega-3s.
Three types of omega-3 fatty acids play an important role in human health: eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA), and alpha-linolenic acid (ALA). Most plant sources contain only ALA, but algae and micro-algae oil contain all three. If you are looking for a prime plant-based omega-3 supplement, look no further than algae oil.
Avocados have seen a surge in popularity lately, and it’s not only due to the tastiness of guacamole. Eating an avocado a day supports normal cholesterol levels and boosts brain health. These benefits may be related to avocados’ high omega-3 content.[12, 13]
Flaxseeds are another plant source of omega-3 fatty acids, dietary fiber, and other nutrients. They're a versatile seed that can be used whole, cracked, ground, or used to make flaxseed oil. Flaxseeds are a great addition to baked goods, smoothies, salads, or granola. You can even mix them with water and use as a vegan egg substitute!
Vitamins and Minerals
Your diet should provide the right amount of essential vitamins and minerals from natural, unprocessed, organic food. Avoid processed food, it's often stripped of nutrients only to have artificial nutrients added back later in the process. Below are a few great, natural sources of vitamins and minerals.
Dark Leafy Greens
Dark leafy greens have a low glycemic index and are low in calories, carbohydrates, and sodium, but high in vitamins and minerals. Vitamins A, C, E, and K can be found abundantly in salad greens, kale, and spinach while bok choy and mustard greens are excellent sources of B-complex vitamins. Dark leafy greens also contain high levels of fiber, iron, magnesium, potassium, and calcium.
An important staple in any plant-based diet, beans provide protein and are among the few plant foods that contain the amino acid lysine, an essential amino acid necessary for human health. Beans provide a generous supply of folate — a B-complex vitamin essential for the production of red blood cells. They also offer potassium, magnesium, iron, and zinc.
Gluten-Free Whole Grains
When grains are refined, the outer bran and germ are stripped away, leaving only the starch. Whole grains retain all of the nutritional potential of the original kernel with the bran, germ, and endosperm. Whole grains are generally an excellent source of dietary fiber, iron, potassium, magnesium, calcium, B vitamins, and vitamin E. Standard gluten-free whole grains like brown rice and oats are okay, but alternative grains like quinoa, millet, buckwheat, amaranth, and kaniwa are a step above.
Your gut is home to a complex ecosystem of beneficial bacteria that support everything from metabolism and immune function to digestive health and even mental balance. Probiotic-rich food and supplements contain live, active bacterial cultures that can take up residence in your gut and boost your microbiota. Below are several types of food that are an excellent source of beneficial bacteria.
Yogurt is one of the more famous probiotic foods, but not all types of yogurt provide probiotics and certainly not all of the options are healthy — some have more added sugar than a candy bar. Look for a plant-based yogurt that is low in sugar, made with almonds, coconuts, cashews, or hemp, and packs a probiotic punch.
Similar to yogurt, kefir is a cultured milk beverage that likely originated centuries ago in Eastern Europe. Kefir is a potent probiotic food and a significant source of thiamin, B-12, calcium, folate, vitamin K, magnesium, and phosphorous.
A type of fermented tea, kombucha is a good source of probiotics and may support mental health, heart health, and immune function. Although kombucha has been popular for over 1500 years, it’s only recently begun to gain momentum in the United States.
What do you get when you take already healthy foods like cabbage, radish, garlic, red pepper, onion, and ginger, and ferment them? A legitimate superfood. Not only is kimchee loaded with antioxidants, but it’s also an excellent source of B vitamins, beta-carotene, vitamin C, calcium, potassium, iron, and dietary fiber.
You can't talk about probiotics without mentioning prebiotics. Prebiotics are fiber-rich foods that feed and nourish the friendly bacteria in your gut. Some excellent prebiotic foods include bananas, berries, legumes, garlic, onions, whole grains, and nuts.
Nuts are a heart-healthy food that encourage healthy cholesterol levels and reduce your risk of heart disease. With a relatively high vitamin E content, nuts promote normal blood pressure, help with weight loss, and help keep blood sugar under control. Below are some of the healthiest nuts.
Almonds are rich in monounsaturated fat, fiber, vitamin E, magnesium, copper, and phytonutrients. They support normal cholesterol and help reduce occasional inflammation and oxidative stress — all without raising blood sugar.
Animal studies have found that a diet rich in walnuts may promote prostate health, support normal cholesterol, and encourage normal insulin levels.
Brazil nuts are one of the richest plant sources of selenium, a key nutrient that supports a healthy thyroid.
Pecans provide two types of vitamin E — alpha-tocopherols and gamma-tocopherols. When you eat pecans, the gamma-tocopherols can lower LDL cholesterol levels by as much as 33 percent.
How much water should you drink? The folk wisdom number of eight glasses per day is a start, but a better rule of thumb would be to drink half your body weight in fluid ounces daily. In other words, if you weigh 160 lbs, you should drink 80 fluid ounces of water. Bear in mind that your individual needs vary according to your age, activity level, and health status.
Points to Remember
There is no fountain of youth or magic elixir to transform an aging body back into a teenager. All we can do is make smart choices each and every day. Eat a balanced diet, avoid unhealthy food, stay active, and if you need an extra antioxidant boost, I recommend Cell Fuzion™. Cell Fuzion is a blend of the strongest antioxidants available and it's formulated to maintain cell vitality and promote graceful aging.
What do you do to feel young and vibrant? Leave a comment below and share your secret with us.
- Assmann, Karen E., Valentina A. Andreeva, Claude Jeandel, Serge Hercberg, Pilar Galan, and Emmanuelle Kesse-Guyot. "Healthy Aging 5 Years After a Period of Daily Supplementation With Antioxidant Nutrients: A Post Hoc Analysis of the French Randomized Trial SU.VI.MAX." American Journal of Epidemiology 182.8 (2015): 694-704. Web. 4 Apr. 2017.
- Brigham Young University. "How Diet, Antioxidants Prevent Blindness In Aging Population." ScienceDaily. ScienceDaily, 27 August 2008. Web. 04 Apr. 2017.
- "Berry Berry Beneficial: Reduce Inflammation with Fruit." Penn State Extension: Nutrition, Diet, and Health. Penn State College of Agricultural Sciences, 27 Oct. 2014. Web. 04 Apr. 2017.
- Ehrlich, Steven D. "Pomegranate." University of Maryland Medical Center. University of Maryland Medical Center, 2 Feb. 2016. Web. 04 Apr. 2017.
- Wein, Harrison. "How Resveratrol May Fight Aging." National Institutes of Health. U.S. Department of Health and Human Services, 25 Mar. 2013. Web. 04 Apr. 2017.
- "Healing Foods Pyramid." The University of Michigan Integrative Medicine. Regents of the University of Michigan, 2009. Web. 04 Apr. 2017.
- Higdon, Jane. "Cruciferous Vegetables." Linus Pauling Institute. Oregon State University, 03 Jan. 2017. Web. 04 Apr. 2017.
- Forester, Sarah C., and Joshua D. Lambert. "Antioxidant Effects of Green Tea." Molecular nutrition & food research 55.6 (2011): 844–854. PMC. Web. 4 Apr. 2017.
- Martin, Laura J. "Dietary Fats Explained." MedlinePlus Medical Encyclopedia. U.S. National Library of Medicine, 22 Aug. 2016. Web. 04 Apr. 2017.
- "Omega-3 Fatty Acids: An Essential Contribution." Harvard: T.H. Chan School of Public Health. The President and Fellows of Harvard College, n.d. Web. 04 Apr. 2017.
- "7 Things To Know About Omega-3 Fatty Acids." National Institutes of Health. U.S. Department of Health and Human Services, 24 Sept. 2015. Web. 04 Apr. 2017.
- Indivero, Victoria M. "An Avocado a Day Keeps the Cardiologist Away." Penn State University. Pennsylvania State University, 7 Jan. 2015. Web. 04 Apr. 2017.
- DeMello, Heather. "Boost Your Brain Health." Healthy UNH. University of New Hampshire, 30 June 2014. Web. 04 Apr. 2017.
- Yan, Lin. "Dark Green Leafy Vegetables." USDA.gov. United States Department of Agriculture, 13 Aug. 2016. Web. 04 Apr. 2017.
- Messina, V. "Nutritional and Health Benefits of Dried Beans." The American Journal of Clinical Nutrition. U.S. National Library of Medicine, July 2014. Web. 04 Apr. 2017.
- "Health Benefits of Whole Grains." Tufts University Health & Nutrition Lette. Tufts University, Nov. 2016. Web. 04 Apr. 2017.
- Guinane, Caitriona M., and Paul D. Cotter. "Role of the Gut Microbiota in Health and Chronic Gastrointestinal Disease: Understanding a Hidden Metabolic Organ." Therapeutic Advances in Gastroenterology 6.4 (2013): 295–308. Web. 4 Apr. 2017.
- Moore, Stephanie. "Everything You Need to Know about Yogurt." Moore Family Center Blog. Oregon State University, 05 Nov. 2014. Web. 04 Apr. 2017.
- Hassan, Diana. "What Is Kefir?" MSU Extension. Michigan State University, 31 Dec. 2013. Web. 04 Apr. 2017.
- Underthun, Kristina, and David Dekevich. "Kombucha." Food Source Information. Colorado State University, n.d. Web. 04 Apr. 2017.
- Brooks, Austin. "Kimchi, the Korean Superfood." Eat Smart Move More. Virginia Polytechnic Institute and State University, 9 May 2014. Web. 04 Apr. 2017.
- "Prebiotics: How to Feed Your Good Bacteria (Nutrition, Diet, and Health)." Penn State Extension. Penn State College of Agricultural Sciences, n.d. Web. 04 Apr. 2017.
- Corliss, Julie. "Eating Nuts Linked to Healthier, Longer Life." Harvard Health Blog. Harvard University, 20 Nov. 2013. Web. 04 Apr. 2017.
- Kamil, Alison, and C.-Y. Oliver Chen. "Health Benefits of Almonds beyond Cholesterol Reduction." Journal of Agricultural and Food Chemistry 60.27 (2012): 6694-702. Web. 4 Apr. 2017.
- "'Tis the Season to Indulge in Walnuts." UC Davis Health. The University of California, 13 Nov. 2014. Web. 04 Apr. 2017.
- "Dietary Supplement Fact Sheet: Selenium." National Institutes of Health. U.S. Department of Health and Human Services, 11 Feb. 2016. Web. 04 Apr. 2017.
- Hudthagosol, C., E. H. Haddad, K. Mccarthy, P. Wang, K. Oda, and J. Sabate. "Pecans Acutely Increase Plasma Postprandial Antioxidant Capacity and Catechins and Decrease LDL Oxidation in Humans." Journal of Nutrition 141.1 (2010): 56-62. Web. 4 Apr. 2017.
- Popkin, Barry M., Kristen E. D’Anci, and Irwin H. Rosenberg. "Water, Hydration and Health." Nutrition Reviews 68.8 (2010): 439–458. Web. 4 Apr. 2017.
†Results may vary. Information and statements made are for education purposes and are not intended to replace the advice of your doctor. If you have a severe medical condition or health concern, see your physician.