Sweet Potatoes
As the years go by, people’s skin begins to lose their natural golden glow, not to mention the wrinkles. Well, we’ve got some great news for you: there are much more natural ways to regain your youthful skin other than exposing your body to UV rays or lasers. In fact, a diet based on certain fruits and vegetables can help your skin recover its characteristic golden glow.
One of the vegetables that are best for this purpose is sweet potatoes. Potatoes are super-rich in carotenoids, which are great for your skin. Eating a quarter of potato each day will give you the right amount of carotenoids that your skin needs. But remember, don’t peel the skin, that’s the healthier part!
Cheddar Cheese
I’m gonna be honest, cheddar cheese doesn’t have the reputation for being the healthiest food ever. But in spite of what people say, this product boasts several nutrients that are good for your health. In fact, many scientists have proven that cheddar cheese helps to prevent the yellowing of your teeth. But why?
Well, one way you can prevent your teeth from turning yellow is by keeping your mouth’s PH levels under control. And cheddar cheese can help raise your mouth’s PH up to freshly brushed levels. Besides, some compounds found in cheddar cheese usually adhere to tooth enamel, and this helps to beat off harmful acid.
Blackberries
One of the commonest diseases caused by aging is aches and pains in our joints. And there’s nothing more annoying than joint aches since you can feel it in every movement you make. But fortunately, there are several fruits and vegetables that help prevent such type of aches. One of the tastier foods that serve this purpose is blackberries.
Blackberries happen to be powerful antioxidants since they contain a compound called anthocyanin, which fights off inflammation. Besides, they’re a powerful source of ellagic acid, which also helps to reduce the inflammation that causes joint pain. Do you know what other fruit is great to ease off the pain? Slide to #11!
Vitamin D Fortified Products
There are several plant foods that are rich in calcium. However, the good thing about Vitamin D fortified products is that apart from being a great source of calcium, it is much easier for our bodies to absorb it.
Thus, you should try having some Vitamin-D fortified milk, cheese, or yogurt. Three servings a day will do it, so that means one for each meal! Doing so will help reduce the risk of osteoporosis and brittle bones.
Clams
Believe it or not, erectile dysfunction is way more frequent than what most people believe. And one of the most common reasons behind this issue is low levels of vitamin B12. The reason behind this is that B vitamin is used by your body in cell metabolism and the production of blood, two key factors in keeping an erection.
And guess what? Clams are one of the few sources of vitamin B12, so you should definitely give them a try! Clams are also rich in L-arginine, an amino acid that makes blood vessels relax and facilitate blood flow.
Detox Water
As the years go by, it’s quite common for puffy, dark circles to begin forming under your eyes, and this is definitely something everyone would like to avoid. Do you know what makes these black circles worse? Dehydration. And do you know what are the commonest factors of dehydration? Alcohol, salty foods, and a lack of water, mainly.
So apart from dialing down the amount of alcohol you drink, you can also prevent these annoying dark circles by cutting some slices of fresh citrus fruits and soaking them in ice-cold water. These fruits will not only make the water tastier, but they also contain high levels of de-limestone, an anti-inflammatory property that helps the liver to get rid of harmful toxins.
Apples
There’s probably no fruit as practical as the apple. You can keep it anywhere, and it will never get smashed nor go bad! But most importantly, one medium-sized apple has four grams of soluble fiber, which is 17% of the suggested daily value.
Fiber helps avoid the risk of colon disease and helps control blood sugar levels. What’re more, red apples contain a compound known as quercetin, which decreases the risk of arthritis. But remember, you must eat the apple peel as well, as its the most nutritious part!
Whole Grains
Most of us eat products made with white grain, but whole grain is the way to go. Replacing white grains and pasta with whole grains will make your skin look younger, not to mention the fact that it’s better for your digestive system and will help you keep in good shape.
The problem behind refined grains is that they increase blood sugar, which prompts the formation of wrinkles. You’re probably asking yourself why this happens, and here’s the reason: when you eat carbohydrates, the body transforms sugar into glucose, which damages wrinkle-fighting proteins such as collagens. So now you know, stick to the whole-brain bread and pasta!
Sardines
Sorry if there are any veggies out there, but sardines are one of the best animal foods to keep your bones strong and to prevent osteoporosis. The reason behind this is that they are super rich in dairy-free calcium and Vitamin D.
Next time you go to the supermarket, look for some canned sardines, but specifically those that come with bones. It may sound kind of disgusting, but the bones don’t really taste at all, and that’s where all the calcium comes from. If you combine them with a bit of tomato, cucumber, feta cheese, and olives, you’ve got yourself a tasty, nutritious, and extremely sophisticated sandwich!
Yogurt
Not all dairy products are healthy, but yogurt is definitely an exception. This 2,000-year-old food is produced through the process of fermentation, which engenders millions of probiotic organisms that help reinforce the number of beneficial bacteria in your body.
These probiotic organisms contained in yogurt are very beneficial for your immune system and helps protect you against cancer. However, remember that not all yogurt is probiotic, so next time you buy one in the supermarket, make sure its label reads “alive and active cultures“.
Grapes
Apart from being super tasty and being the source of one of the greatest beverages of all time (yeah, I’m talking about wine), grapes are super nutritious. To begin with, they are very rich in anthocyanins, a nutrient that helps fight arthritis. But this doesn’t end here!
Grapes also help boost collagen in the retina, and this helps to protect your eyes from different diseases such as age-related macular degeneration. And the best part is that you can benefit from the grape’s many properties not only by eating them but also by drinking a daily glass of wine!
Oysters
These slimy shellfish may seem kind of gross, but they’re actually both tasty and super nutritious. In fact, these little fellas help you beat off age-related muscle loss, and they’re also good for your eyesight.
Apart from this, oysters are a great source of protein and zinc. Zinc is not only good for your eyes but according to scientists, it also helps to slow down the progression of macular degeneration. So stop being afraid of oysters and incorporate them to your weekly dinners!
Rooibos Tea
One of the main causes behind aging is stress. High levels of stress not only make you look older, but it also reduces your energy levels. In order to fight chronic stress, try making yourself a daily cup of rooibos tea, and the results will surprise you for good.
The plant from which this tea is made is rich in Aspalathin, a type of flavonoid that reduces stress hormones and, consequently, reduces the risk of hypertension, metabolic syndrome, heart disease, and type 2 diabetes. Furthermore, this tea is rich in polyphenols, which protects your skin from early aging.
Tomatoes
Tomatoes are really high in antioxidants, which can help fight the oxidizing effect produced by UV rays emitted by the sun. Thus, a diet rich in tomatoes will help reduce the risk of melanomas, among other skin diseases.
In fact, a recent study carried out by the British Journal of Dermatology discovered that people who ate over five tablespoons of tomato paste on a daily basis showed 33% more protection against sunburn. These vegetables help to prevent oxidation and thus to prevent the skin from aging so fast. It’s also rich in collagen, which helps keep your skin young.
Tart Cherries
Have you ever suffered pains in your back after walking all day? Well, if you have, the most likely cause was inflammation, and this problem will become more frequent as the years go by. And do you know which fruit can help ease your pains caused by inflammation? Cherries!
Tart cherries are rich in anthocyanins, an antioxidant compound. Anthocyanins help block those enzymes that cause inflammation. Just a handful of cherries per day will do, and the best part is, they’re super tasty!
Green Tea
Who would’ve thought that something as simple as green tea would be such a health booster? Green tea is rich in polyphenols, a micronutrient that helps block VEGF, a molecule that generates plaque buildup in our arteries and can lead to heart attacks. These nutrients also help fight skin inflammation, which means it can help beat off wrinkles.
If you’re still skeptical about the benefits of green tea, take this: the Japanese island of Okinawa has one of the highest consumption rates of green tea in the world, and at the same time it has the world’s highest rate of centenarians. Around 7 out of every 10,000 people surpass 100 years! Coincidence? I don’t think so.
Carrots
This everyday vegetable is actually one of the most nutritious ones out there. Just like most yellow and orange fruits, carrots are brimmed with carotenoids, which are fat-soluble compounds that help reduce the risk of cancer.
But apart from that, the carotenoids found in carrots help reduce the risk of different inflammatory diseases and conditions, such as rheumatoid arthritis. Thus, we highly suggest consuming around half a cup of carrots each day.
Salmon
As you can see, nearly 90% of the foods in this list are vegetarian, but there’s one animal food that we could not help but mention: salmon. Fatty fish such as tuna, sardines, and salmon are rich in omega-3 fatty acids, which reduce the mortality risk by 27%.
These fatty acids also reduce the risk of heart disease by up to 35%. What’s more, having a couple of servings of fish each week will help reduce the risk of Alzheimer’s disease as well as reduce the joint pain and stiffness.
Shiitake Mushrooms
Some people find grey hair attractive, but others aren’t so amused at the thought of it. In case you didn’t know, one of the main causes of early graying is a lack of copper. If you need to boost your copper levels, then give shitake mushrooms a chance.
Only a half a cup of shiitake mushrooms provides 71% of the daily recommended intake of copper. And the best part is that this half a cup only contains 40 calories! It’s a nutritious, tasty, and anti-aging food you just can’t miss out of.
Grapefruit
Once you grow past the age of 60, breaking a bone after a silly fall is one of the commonest accidents. And even though many people believe that drinking lots of milk is the best way of keeping your bones strong, there are actually even healthier options you can resort to.
According to researchers from Texas A&M University, grapefruits help strengthen and improve the bone density as well as slow down the rate of bone loss. You can either drink it in juice or sprinkle a bit of sugar on top and eat it with a spoon. Both options are super healthy and super tasty!
Spinach
If you grew up between the 60s and 90s, you probably remember Popeye, the sailor cartoon that gained muscles thanks to all the spinach he ate. Even though spinach isn’t as magical as the cartoon suggests, it is, in fact, one of the healthiest vegetables ever.
This leafy vegetable is rich in plant-based omega-3s and folate, both of which help reduce the risk of cardiovascular disease, stroke, and osteoporosis. What’s more, folate helps blood flow to other regions of the body, thus helping you against age-related sexual dysfunctions. So remember, just a daily cup of spinach will do.
Walnuts
Do you wanna hear something funny? Out of all the different type of nuts that are out there, the heart-shaped walnuts are the best of all. These walnuts are rich in antioxidants and omega-3 fatty acids, both of which help reduce the risk of heart disease.
In fact, scientists have proven that by consuming barely one ounce of walnuts five times a week, the risk of heart disease can be reduced by nearly 40% percent. Impressive, right? And the good news is that walnuts match with practically any food. You can slice them up and add them to your rice or pasta, for instance.
Blueberries
Apart from being super tasty, blueberries are can help minimize the risk of Alzheimer’s disease. This neurological disease has no cure, so it’s better to prevent it by eating all the blueberries we can! But why is this fruit so important?
Blueberries are very rich in antioxidants, which is, in fact, what gives them their purple color. This means that they protect cells from damage by reducing the accumulation of protein clumps that are usually seen in patients with Alzheimer’s disease.
Pomegranate
It’s time you give this unusual fruit a try because it’s both tasty and super nutritious! Pomegranates are one of the greatest antioxidant agents, and as such, its juice helps reverse possible oxidative damages to the vascular system. But what does this mean?
Basically, it means that pomegranates help reduce the risk of heart disease as well as prevent erectile dysfunction. But apart from its antioxidants, this funny-looking fruit is rich in Vitamin C, Vitamin K, and potassium. It’s got everything you need!
Kale
Kale may not be the easiest vegetable to find, but fortunately, it’s becoming more and more popular. Why fortunately? Basically, because it’s one of the most nutrient-rich veggies you’ll ever find. It is rich in Vitamin A, Vitamin C, and copper. It is also brimmed with powerful antioxidants such as quercetin, which helps prevent cancer.
But above all, kale is one of the best sources of Vitamin K in the world, which means it helps deter slow cognitive decline. According to recent research, people who eat two servings of kale per day have the cognitive ability of someone 11 years younger than their age. Amazing, right?