Berries help keep skin youthful
You don’t necessarily need to spend thousands of dollars on cosmetic procedures, vitamins and supplements, skin care products, and personal trainers to look and feel terrific. What you eat plays a key role and without a healthy diet, you will probably not look your best, no matter how much money you spend. Whether your goal is to look better, feel better or live longer, here are ten foods to worth including in your diet on a regular basis.
1. Berries (Strawberries, Blueberries, Blackberries, Raspberries)
If you want to keep skin wrinkle free and youthful, Vitamin C rich foods like berries could help. Research shows that higher dietary intakes of Vitamin C are associated with a lower likelihood of wrinkles and age related skin dryness. In addition, berries are a good source of fiber, which is important for heart health, and anti-oxidants, which can help protect your body from environmental toxins. Finally, powerful phytonutrients in berries known as polyphenols may even help protect against age related mental decline.
2. Oats and Barley
Eating slow release carbohydrates, which have a lower glycemic index (ie they increase blood sugar less and more gradually), can help lower your risk of age related macular degeneration, the leading cause of blindness in the United States. In addition, both oats and barley are top sources of soluble fiber which can help lower cholesterol and decrease your risk of type 2 diabetes.
3. Spinach, Kale, and Swiss Chard
These ‘leafy greens’ are super food for your brain. Research shows that higher levels of leafy greens are associated with slower levels of decline in brain function. Leafy greens are also a good source of Vitamin E which has been associated with a decreased risk of Alzheimer’s disease. And all 3 of these low calorie veggies are also good sources of Vitamin C to keep you looking great in addition to staying sharp. It’s a good idea to consume leafy greens with a little healthy fat like olive oil, nuts or avocado to increase Vitamin E absorption.
4. Low Fat Dairy
Age related muscle loss, which begins at about age 40, can not only make you look older, it can decrease metabolism, weaken bones, and lead to abnormal carbohydrate metabolism and poor balance. While some aspects of muscle loss are beyond your control (hormones, genetics, gender), regular exercise and eating adequate amounts of lean protein can slow muscle loss significantly. Low fat dairy like cottage cheese and plain yogurt are a great way to meet your daily protein needs. Low fat dairy protein is very well absorbed and broken down by the body and is also a good source of calcium which helps keeps bone strong. In addition, starting your day with a little lean protein like cottage cheese or yogurt can help control hunger throughout the day which can help you get to or maintain a healthy weight.
Eating these foods on a regular basis and getting regular exercise can go a long way towards helping you age gracefully!
