They say that you never appreciate something until it is gone … youth may just be one of those things. Well, I guess that’s why women spend thousands, if not millions on anti-aging creams plus fillers and botox every year. Aging is something unavoidable, with many women going to extremes to find the perfect potion for retaining youth. Unfortunately, youth is not in a bottle or in a filler or in a face-lift, it is an attitude and what we do or don't do on a daily basis will eventually add to our demise. So to fill in the gaps whilst you are on your search, here are some special anti-aging foods that are high on my radar. Fill your fridges and begin a new regime with new foods for a better and youthful you. The habits that you create today may just well undo the effects of ageing old habits of yesterday!
Fatty fish contain long chain omega-3 fats, known to be beneficial against heart disease, ulcerative colitis and inflammation. Salmon in particular contains a nutrient that gives this food an additional component that gives your skin a more youthful appearance. This orange pigment is called astaxanthin which is a powerful antioxidant.
People often wonder why I harp on using flaxseeds in your smoothies but the health benefits, particularly for women in assisting hormonal synthesis is amazing. The lignin’s within flaxseeds have potent cholesterol lowering potential and has the ability to decrease gynaecological cancers in women and may reduce the risk of prostate cancer in men. These are a great source of Alpha linolenic acid, an omega -3 fatty acid which protects your skin from the radiation from our sun and just so happens to reduce the sun related damage.
Another fruit that I commonly use in abundance is avocado. This fruit is rich in mono unsaturated fat, fibre, and has an abundance of several vitamins and minerals essential for keeping your body healthy. Oils that containmonounsaturated fats are typically liquid at room temperature but start to turn solid when chilled. Avocadoes contain unique compounds called polyhydroxylated fatty alcohols. In one particular study these PFAs, extracted from avocado had the ability to reduce UVB-induced damage and inflammation in skin that had been caused by sun damage. (2) Avocados high content of monounsaturated fat with the abundant amount of antioxidants lutein and zeaxanthin provide additional DNA and skin protection.
A forgotten fruit but one of the healthiest fruits, suggested to have a higher antioxidant potential than green tea. These delicious fruits can be added to your smoothie having the potential to decrease inflammation regulate blood sugar levels and may improve outcomes in people that have colorectal cancer. This fruit assists the repair of damaged skin and has the potential to increase collagen production.
Anti-oxidant rich vegetables
If we all ate our vegetables regularly, just like our mothers told us when we were little, we would still be profiting from this habit. We know that vegetables are nutrient dense and low in calories but the vitamin C particularly in some vegetables may assist in our youthful appearance. The best sources of beta carotene, vitamin A are carrots, pumpkin and sweet potato. This anti-aging carotenoid protects against sun radiation and free radicals, both potentially leading to skin aging. Some of our vegetables contain another antioxidant, vitamin C , important for collagen production.
These include, leafy greens, tomatoes, bell peppers, and broccoli. Studies have reported that women whom ate more green and yellow vegetables had fewer wrinkles than those that did not consume these foods. These brightly coloured vegetables contain compounds like zeaxanthin, flavonoids, lycopene, vitamin C, potassium and beta-carotene.
Green tea is high in antioxidants which protect you against free radicals. The free radicals are unstable molecules that are synthesised from metabolism and, funnily enough from stress. Antioxidants provide protection from these free radicals so they do not cause damage and create that worn out aged look. Green tea is high in polyphenols which is protective against inflammation. They may also protect collagen the main protein in your skin. This may partially reverse some signs of aging.
Most women would agree that they would love to retain their youth as naturally as possible so working from the inside out is a great place to start. This will hold you in good stead for the future. Start your day with a green smoothie to give you a vital, glowing alive feeling
2 Rosenblat G1, Meretski S, Segal J, Tarshis M, Schroeder A, Zanin-Zhorov A, Lion G, Ingber A, Hochberg M
Polyhydroxylated fatty alcohols derived from avocado suppress inflammatory response and provide non-sunscreen protection against UV-induced damage in skin cells.. Arch Dermatol Res. 2011 May;303(4):239-46. doi: 10.1007/s00403-010-1088-6. Epub 2010 Oct 27.
Caroline is a clinical Nutritionist practicing on a consultation basis. Caroline's experience encompasses research and writing on disease prevention with natural herbs, spices, foods and supplementation. Caroline practices holistic nutritional medicine that combines the three elements of being human. Those being, the physical , emotional and the mental components that make us who we are. All of these criterior is fueled by the fundamental of all health, food .