It is no secret that the foods you eat play a direct role in your overall sense of wellbeing and overall health. In fact, the United States government has had an important role in informing the public of ways to eat healthily. The Dietary Guidelines for America (DGA) is a recurring set of guidelines published by the U.S. to give the people the resources needed to get the most out of their food.
While the DGA is a fantastic resource to guide you to healthy eating and dietary patterns, it is quite lengthy and doesn’t provide specific examples of foods that support aging.
Aging is a simple fact of life and while time passing is inevitable, how you age is directly impacted by the choices you make on a daily basis. One of the most important of which is what you eat.
Below is a look at specific foods and supplements you can add to your diet with the aim to support healthy aging. When your body is supported through adequate nutrition, it allows your body to have a much easier time aging, allowing you to look and feel great. By incorporating some of these fruits, vegetables, and supplements, you can aim to achieve graceful aging.
Vegetables in the culinary world are often described as non-fruit plant parts. Stems, leaves, flowers, and roots are typically what constitute vegetables. While this definition seems somewhat black and white, there are some discrepancies as to where the exact line is drawn.
One of the most prominent discrepancies throughout history is the tomato debate and whether it should be thought of as a fruit or a vegetable. The debate has such a prominent history that in 1893, the Supreme Court ruled that tomato, while technically a fruit, was to be classified as a vegetable for the purposes of taxation.
While people will continuously debate the categorization of the foods we eat, the health benefits and support provided by vegetables are largely accepted!
Below is a closer look at three vegetables that can help to support healthy aging.
Broccoli is a fantastic vegetable to help your body fight back against the process of aging. Broccoli is a vegetable that is a part of the cabbage family. Where traditionally the leaves of cabbage are utilized, broccoli consists of cultivating the flowering stem of the plant.
While broccoli is known for its tree-like shape, it is less known for being packed with nutrients like vitamin C, vitamin K, folate, antioxidants, and calcium. In terms of aging, these nutrients can give your body the support it needs to stay healthy inside and out.
The unique blend of nutrition that broccoli offers is ideal for supporting collagen production, healing, and healthy bones. All of these items are important throughout life and can help support your body to look and feel good.
Whether you have raw broccoli as a quick snack with some ranch, or steam or sautee it as a side to your favorite dish, adding broccoli to your diet can be highly beneficial.
Spinach is a leafy green that is an excellent source of iron, B vitamins, vitamin E, magnesium, and potassium. While spinach won’t give you instant strength like it does for Popeye, it is an excellent plant source of iron, which is important in red blood cell production and function. Iron is the molecule utilized by red blood cells to deliver oxygen to every cell within your body. For vegetarians, iron deficiency is common, and spinach offers a great way to increase iron intake.
Spinach is another vegetable that is easy to incorporate into your diet. Put spinach in your smoothies, with your morning omelet, or in your pasta. The versatility of spinach makes it an ideal healthy vegetable.
Unlike broccoli and spinach, sweet potatoes come from the plant parts below the soil. Sweet potatoes come from under the ground where they are an integral part of the plant's root system and act as an energy sink.
Sweet potatoes are a great anti-aging vegetable because it contains beta-carotene, vitamin C, B vitamins, vitamin E, and manganese. Beta-carotene in particular is a potent anti-aging molecule that can help promote healthier skin. Additionally, one study looking at women over 40 found that higher consumption of vitamin C is associated with a lower likelihood of developing wrinkles.
To look and feel good as you age you need to take care of your skin and the nutritional profile of the sweet potato does just that. In addition to their minerals and vitamins, sweet potatoes are also an excellent source of carbs and fiber to help energize your day and keep your digestive system happy.
Fruits are the byproducts of flowers and come in many different shapes and sizes. From a functional perspective, fruits are meant to protect the seeds of plants and aid in the dispersion of seeds. Many fruits have a desirable sweet flavor that attracts animals to eat. Once eaten and digested, the seeds exit through waste into the ground.
There are countless fruits and berries but each has a unique nutritional profile.
Below is a look at three fruits and berries that have a nutritional profile that is best suited to help your body age gracefully.
Blueberries are not only a tasty berry, but they are also an excellent source of antioxidants. Today blueberries are recognized as a superfood with their ability to scavenge free radicals within the body. Vitamin C, vitamin E, beta-carotene, and anthocyanins are all components that make blueberries an especially great anti-aging fruit.
With their sweet and tasty qualities, blueberries can be an easy addition to any diet. Take a handful for a quick on-the-go snack, add it to your yogurt, or even add it to your smoothies. The small blue orbs are quite healthy and are a great way to support your body's nutrition which allows you to age gracefully.
Papaya is a fruit that is native to south and central America. The fruit is not only tasty but is also utilized in many health and beauty products. Papaya contains vitamins B, A, C, E, and K in addition to minerals like phosphorus, potassium, and magnesium. Papaya is also an excellent source of lycopene, a potent antioxidant to help support bodily function.
This blend of nutrition has earned it a rightful place in many skin supplements, topical skincare, and hair care products. The nice thing about papaya is that while you can enjoy its many health benefits through these concentrates, you can also implement it into your diet. From an aging perspective, papaya’s unique nutrition can help to support your skin and outward appearance.
When people imagine healthy eating, it is likely that grapefruit comes to mind. Grapefruits from the outside are almost indistinguishable from oranges, but nutritionally they are very different. Grapefruits have significantly less sugar and fewer calories. In this way, grapefruits are more nutritionally dense per calorie.
Grapefruit contains vitamin C, B vitamins, vitamin A, beta-carotene, lycopene, and flavanones. These ingredients paired with a low glycemic index and calorie content make it an ideal fruit to add to your diet, especially if you’re diabetic.
Have it for breakfast or add it to your smoothies and enjoy all the nutritional benefits grapefruits have to offer.
While you can get pretty far with your nutrition with diet alone, sometimes it can be difficult to get certain nutrients in the amount needed to see distinct change. Getting your nutrition through food is ideal, but it isn’t always the most economical or reasonable.
Supplements offer a similar quality of nutrition in a more convenient and concentrated form. As the name implies, supplements are not replacements, but they are only utilized to supplement your diet.
Below is a closer look at two supplements that could help you to look and feel better as the years roll by.
MitoQ is a specially formulated form of CoQ10. CoQ10 within the body acts as an antioxidant to help preserve mitochondrial integrity. With an aging body, mitochondrial functioning can decline due to naturally lowering levels of CoQ10.
MitoQ is a supplement that is readily absorbed and integrated into mitochondrial membranes. Having supported mitochondria is essential in healthy aging and can support a healthy appearance and energy level.
Collagen is an integral aspect of the integumentary system and plays a large role in the outward signs of aging such as wrinkles. After young adulthood, collagen levels can begin to see a decline as collagen is broken down faster than it is replenished. The result is skin that is less elastic and hair that is more prone to breakage.
Taking a skin supplement like MitoQ Skin Support offers your skin the support it needs to retain its youthful appearance and moisture.
While there is no cure for aging it is important to be aware of the fact that dietary choices play an important role in the way you age. Broccoli, spinach, sweet potato, blueberries, papaya, and grapefruit represent a small subset of foods that can help support your aging body.
Pairing a healthy diet with strategic utilization of age-healthy supplements can give your body the support it needs to allow you to live a long, happy, and fruitful life.