Hello and thank you for visiting. In one of my previous posts I spoke about anti-aging and how I believe that true anti-aging should be a holistic approach. Where are care about our body, soul and mind rather than concentrating on one aspect. I can apply as many anti-aging products to my skin to avoid wrinkles as possible, however, if I do not have enough sleep, or live in constant stress, it might not be enough to make me look and feel good.
Also, we cannot completely stop or reverse signs of aging. Aging is inevitable and it is an interesting and exiting journey. Somehow, media and society pressures us into thinking that aging is bad or something to be ashamed of or be sad about. However, aging is a normal, natural process of our lives. And as with any age, there is a lot to discover and learn.
Taking care of our physical body as important as worrying about wrinkles and sagging skin (interestingly, many people associate aging with aging of the skin). Some food types contain more of components that will help our bodies stay stronger, maintain hydration and balance of healthy fats, proteins, carbs and collagen.
Let’s explore 10 easy products that you can easily find in any grocery store
1. Pumpkin seeds
Pumpkin seeds are rich in Phytosterol which reduces “bad” cholesterol (LDL). Pumpkin seeds are also an excellent source of fibre which helps with bowel movement.
Pumpkin seeds contain an impressive amount of vitamins and minerals including iron, zinc, phosphorus, potassium, selenium, and magnesium, Vitamins A, B, E, and K.
Dosage: Consume 23 to 42 grams of pumpkin seeds per day. So three tablespoons or one handful a day will be fine.
Tomatoes have a lot of lycopene. Lycopene is a carotenoid − a natural pigment that gives some vegetables and fruits their red colour. So, judging by tomato’s colour it has lots of lycopene.
Lycopene is a very strong antioxidants. Many researches show that consuming antioxidants removes free radicals from our body. Those free radicals can cause cancer. Free radicals can also contribute to cardiovascular diseases, diabetes, and other chronic illnesses.
Lycopene contributes to improved eyesight, may reduce neuropathic pain, prevent seizures and age related illnesses. It can also contribute to stronger bones.
Lycopene can also protect you from sunburn.
The foods that contain the most amount of lycopene are sun-dried tomatoes and fresh tomatoes.
There are even benefits of tomato on face: just put few slices for 5-10 minutes and enjoy whitening and brightening effect.
Dosage: Lycopene intake should not exceed 22 grams per day. 100 grams of sun dried tomatoes contain about 45 grams of lycopene. 100 grams of tomato puree contains about 22 grams of lycopene. 100 grams of fresh tomatoes contain 3 grams of lycopene. So few tomatoes, or a cup of tomato juice of some tomato sauce will provide you with a daily dose of lycopene.
3. Fatty fish (salmon, salmon, sardine, herring, mackerel)
Fatty fish contains a long chain of omega-3 fats. Omega-3 fats are beneficial in supporting hearth health, can help agains inflammations and sun burns.
Salmon contains contains a carotenoid antioxidant called astaxanthin, which showed through the studies that it consumption can improve skin elasticity and hydration.
You can also take fish oil as an anti-aging supplementation.
Dosage: You should it about 140 g of fatty fish three times a week.
4. Cocoa or dark chocolate
Cocoa contains flavonoids and polyphenols which are very strong antioxidants. We already learnt that benefits of antioxidants when explored benefits of eating tomatoes.
So, consuming cocoa will help you to remove free radicals, oxygenate your body and avoid premature aging. Cocoa also has anti-inflammatory effects which will help with some inflammatory diseases like arthritis.
Also cocoa has effects on our cognitive performance which makes us happy (you probably noticed that you feel so much happier after consuming that yummy chocolate bar).
Dark chocolate contains the highest amount of cocoa, so dark chocolate is the healthiest and preferable choice over milk chocolate.
Dosage: Researchers recommend to eat up to 40g of chocolate with 80% cocoa per day.
Almonds is another antioxidant loaded super food.
Antioxidants remove free radicals from our body. Free radicals can damage our body cells and lead to premature aging, inflammatory and other chronic illnesses, heart diseases and cancer.
Almonds are rich in Vitamin E which is vital in supporting skin elasticity.
Almonds are also high in “good” fats (same as pumpkin seeds). They also contain fats, protein and fibre.
Almonds have a very high level of magnesium. Magnesium is needed to regulate blood pressure. A
Smokers should consume almonds because studies showed that almond consumption reduces oxidative DNA damage in male smokers.
Dosage: Australian nutritionists have that the optimal serving is up to 20 almonds per day.
Parsley does not get respect that it deserves.
You see, parsley is loaded with Vitamin C – another potent antioxidant. Vitamin C boosts your immune system and protects your from bacterial and viral infections. Vitamin C is also vital for skin health and a very strong anti-aging ingredient in many cosmetics for mature, aging skin.
Consuming parsley boosts collagen production. You can read more about anti-aging ingredients in THIS article here.
You can chop some parsley, mix with some skin oil and apply to the skin under your eye. That easy homemade mask will lighten up under eye circles and reduce eye bags.
Dosage: Recommended dosage is one large handful of parsley (30-40 g) three times a week. The easiest way to eat is to make smoothies and parsley salads.
Lemon is rich in vitamin C, antioxidants, lemon oil and flavinoids.
Drinking water with lemon on an empty stomach will induce alkaline state (which is actually opposite to acidic state). Reducing body’s acidity helps us to excrete toxins and avoid kidney disease.
We already know about Vitamin C and its properties (read above about parsley). Vitamin C also boosts collagen production which we need for our body to function.
Drinking water with lemon can help to detox your body and remove impurities.
Dosage: Single lemon juice contains about 18.6 mg of vitamin C. A recommended daily dose for adults is between 65 and 90 mg. So drink a couple of glasses of water with a slice of lemon a day.
8. Ginger root
Ginger contains gingerol, which is an antioxidant that protects your skin from free radical damage and boosts collagen production.
In addition, ginger is useful for nausea. Randomized clinical trials proved efficacy of ginger for nausea and vomiting.
Ginger also improves blood circulation, digestion and absorption of other nutrients form any food. Ginger also helps to supply our brain with oxygen.
Finally, consuming ginger will help to reduce muscle pain as ginger has very strong anti-inflammatory properties.
Dosage: up to 4 grams per day, however, do not exceed this dosage. You can eat ginger in different ways: add to teas, salads, sauces for Asian cuisine, or in smoothies.
Beetroot is rich in water-soluble fibre, folic acid, potassium, choline, hyaluronic acid, carotenoids.
Beetroot contains nitrates that will help to improve blood flow delivering oxygen to our organs including brain.
Because of nitrates beetroot is helps maintain healthy cardiovascular system, heart health and diabetes.
Beet root also contains a very high amount of vitamin A which helps skin stay young and and glowing.
Dosage: You can consume 140 to 250 ml of beet juice per day. Keep in mind that beets are not recommended to people with low blood pressure and kidney disease.
Avocado is a fruit of avocado tree.
This fruit is enriched with Vitamins K, B5, B6, and E. It also has folate, potassium, and small amount of magnesium, manganese, copper, iron, zinc, phosphorous and vitamins A, B1 (thiamine), B2 (riboflavin) and B3 (niacin).
Avocado has oleic acid which has many health benefits for heart, vessels, muscles and skin.
Avocado has lots of fibre which will assist with bowel movement and help with digestive system.
Eating avocado can lower cholesterol and “bad” fats.
Dosage: because avocado contains 322 calories and 29 grams of fat (good fat, but still), do not exceed 1 avocado per day.
As you can see there are many foods that will support your over all health. And will help your skin to look young and glowing for many, many years.