With the new year soon upon us, I always take the time to reflect on the past year and think of how I can improve one element of my life for the coming year. For me, an easy way to accomplish this is to simply make smarter choices when it comes to what I stuff my face with. We are what we eat and if you eat crappy, processed food every day, your skin will give you away. Today’s post focuses on top foods for anti aging. What we choose to put INTO our bodies as opposed to ON our bodies to help combat the signs of aging.
No Food Reverses Aging…sorry
There is no food in existence that will reverse the aging process however there is a wide array of foods in your fresh produce aisle that you can choose to include in your daily diet that can help fight the aging process, improve immunity, and help fight or neutralize free radicals that we expose our skin to each and every day.
Until such time we have access to telomere-lengthening solutions to help reverse the aging process, here are the top 10 anti aging foods that I incorporate into my daily life that have made a difference in my skin, energy level and overall wellness.
General Rule of Thumb for Choosing Healthy Foods
Eat the rainbow, that is when it comes to fruits and vegetables. The more colourful they are, they better they are for us. They are packed with tons of nutrients and depending on their colour, they deliver tremendous health benefits for our bodies.
Fruits and veggies like spinach, broccoli, kale, romaine lettuce and kiwi are some of the powerhouses that contain fibre, phytonutrients, antioxidants and chlorophyll. Key benefits to consuming these in abundance include boosting our immunity (bye-bye colds), helps reduce our risk of cancer and detoxifies our body.
Fruits and veggies such as tomato, red pepper, raspberry, strawberry, watermelon contain lycopene and help improve the quality of our skin, fights free radicals and helps reduce risk of diabetes.
Orange and Yellow
Fruits and veggies like oranges, lemons, carrots and mangos are filled with vitamins, fibre and carotenoids that improves our immunity, helps fight sun damage, improves vision, and reduces our risk of heart disease to name just a few.
The obvious one we all know within this category is the famous blueberry. Other fruits such as blackberries and plums also round out this group and all of which contain resveratrol which is infamous for anti aging properties. Other key benefits of consuming blue foods include boosting memory, protecting against cell damage and reducing the risk of cancers.
One never thinks of white as a colour of the rainbow however, I will mention a couple of foods that you should consume daily. Garlic, onions and cauliflower contain phytonutrients that maintain bone density, lowers cholesterol and helps reduce the risk of cancers.
Top 10 foods to add to your diet in 2020
In no particular order..
I hope you are not saying “yuck” at this very moment. This green little guy is packed with healthy fat, vitamins and fibre. It delivers a triple whammy of goodness and tastes great on salads, as a side to your scrambled eggs or on toast.
These little swimmers are full of omega-3 fatty acid and vitamins that your heart and skin will adore. Try and include fish in your weekly meal plan such as sardines, salmon, tuna, herring and anchovies.
Packed full of antioxidants and this is pure brain food. It is easy to include a small pile of blueberries on your plate whether it be at breakfast, lunch or dinner.
Eggs are known for containing all the vitamins you need to have a healthy start to the day. One egg has only 75 calories but 7 grams of high-quality protein, 5 grams of fat, and 1.6 grams of saturated fat, along with iron, vitamins, minerals, and carotenoids.
5. Lemons and Oranges
If you come to visit me you will usually see a pitcher of lemon water sitting on my counter. Packed with Vitamin C, drinking or eating oranges and lemons will help you lose weight, freshen your breath, improve your skin quality, and helps with digestion just to name a few.
6. Dark Chocolate
If you are going to indulge without feeling too much guilt, then reach for dark chocolate with a minimum of 70% cocoa. Packed with antioxidants, helps your skin fight radicals and helps improve brain function. Who doesn’t want to be smarter?
7. Red Wine
While we are on the topic of antioxidants, let’s talk red wine. I am not advocating that you start a daily meal plan that includes alcohol especially if you have a medical condition, but if you are going to suck one back every day, choose red wine over anything else if you are looking for any side health benefits. It can help prevent vision loss, breast cancer and colon cancer.
You’re nuts if you don’t eat nuts. (unless you have a food allergy of course) Almonds in particular have the highest level of protein to calorie ratio and they contain biotin (great for nails), and Vitamin E (great for skin and hair).
This has got to be one of the prettiest fruits in existence. I always marvel at the perfect red gems that are tucked away in these glorious fruits. Pomegranates are packed with Vitamin C and taste delicious on their own as a snack or sprinkled throughout your favourite salad.
10. Red Peppers
There is a myriad of peppers to choose from, but try and reach for the deepest red pepper on the shelf. Packed with more vitamin C than practically anything else I have mentioned in this post, the red bell pepper not only tastes sweet but is a great source of Vitamin B6 and folate. Great for your skin and overall health, a red pepper a day will help keep the doctor away.
There are many other foods I could have listed here, but these are relatively simple to introduce into your daily diet, if you haven’t already. Try and limit the amount of packaged food you consume (a.k.a. fake food) and spend more time in the fresh produce aisle.
Happy eating and I hope some of these food items make it to your kitchen cupboards in 2020!
If you have any questions or comments I would love to hear from you!