You can stay young and healthy by supplementing your diet with anti-aging foods that include water, vitamins, and minerals, as well as healthy fatty acids. Let's look at ten foods that will prevent aging in people over 40 to add to your regular diet!
10 Anti-Aging Foods For Healthy 30s
1. Watercrеss
Watercrеss is rich in calcium, potassium, manganese, phosphorus, vitamins A, C, K, B1, and B2. Watercress has the effect of disinfecting the skin and increasing the circulation of minerals to the cells in the body, helping to enhance skin protection from oxidation. Vitamins A, C, and antioxidants in watercress can neutralize harmful free radicals, help to prevent wrinkles.
This dark green leafy vegetable also helps to increase immunity and support digestion. Watercrеss is also rich in iodine, thus helping to prevent hypothyroidism, improving thyroid function.
You can put watercress on salads to have smooth skin and improve health. Watercress is also very suitable for stir-fry dishes such as beef marinated with garlic and watercress, lean cress soup.
2. Broccoli
Broccoli is an excellent anti-inflammatory and anti-aging food because it contains lots of vitamin C, K, antioxidants, fiber, folate, lutein, calcium … The body needs vitamin C to synthesize collagen and protect. There are proteins in the skin for healthy and elastic skin. Lutein helps to preserve the memory function of the brain, vitamin K and calcium are essential components of bone formation and help to strengthen bones and prevent osteoporosis.
Broccoli can eat raw. You can use broccoli to make beef steaks, stir-fried beef with carrots and mushrooms or to prepare nutritious, anti-aging stews.
3. Spinach
Spinach contains plenty of water, antioxidants and is also rich in vitamins A, C, E, K, magnesium, heme iron, and lutein. The high content of vitamin C in spinach enhances collagen synthesis, keeping skin firm and smooth. Vitamin A in spinach helps hair to be healthy and shiny, while vitamin K has the effect of reducing inflammation.
Fresh spinach can use to make smoothies and salads. Spinach is also suitable for stir-fry or soup dishes.
4. Avocadо
Avocado is rich in anti-inflammatory fatty acids, making the skin smooth and firm. Avocadо also contains many essential nutrients (vitamins A, C, E, K, B group vitamins, potassium) to prevent the adverse effects of aging. Vitamin A in avocado helps to remove dead cells on the skin, helping to brighten the skin. Carotenoid in avocados also supports toxins and prevent skin damage caused by sun and prevent skin cancer.
You can mix Avocado into salads, make avocado smoothies with sugar. You can make an avocado face mask, moisturize your skin and fight inflammation, reduce redness and prevent wrinkles.
5. Blueberries
Blueberries are high in vitamin A, vitamin C, and anthocyanin antioxidants. Anthocyanin is a powerful antioxidant, which acts as an inflammatory response control and prevents collagen loss, thus protecting the skin from sun damage, stress, and dirt.
Blueberry is a delicious, low-sugar fruit, so you can put blueberries in a smoothie or a morning fruit to have beautiful skin.
6. Pomegranate
Pomegranates contain high levels of vitamin C and antioxidants, which protect the body from free radical damage and reduce inflammation effectively. Pomegranates also contain the punicalagin compound that helps to preserve skin collagen, slowing down signs of skin aging.
In addition to eating pomegranates as fresh fruit, you can sprinkle small pomegranates into salads with walnuts and spinach.
7. Papaya
Papaya can be considered a superfood that is both delicious and nutritious. It also contains antioxidants, vitamins (vitamin A, B vitamins, vitamins C, K, and E) and minerals (calcium, potassium, magnesium, phosphorus). These ingredients help to improve skin elasticity and minimize the appearance of wrinkles on the skin. A variety of antioxidants in papaya help to prevent intracellular damage due to free radicals and may help to delay the signs of aging.
Papayа also contains the enzyme papain – one of the most active natural anti-inflammatory substances. Papain is also a component found in many products that help to exfoliate skin. Eating papaya or using papaya products can help you to remove dead skin cells, make your skin bright and vibrant.
You can eat papaya as fresh fruit, make papaya smoothies, make salads or make stews that are both nutritious and help to prevent aging. The habit of applying papaya masks also helps to fight skin aging effectively.
8. Nuts
Many nuts, especially almonds, provide a lot of vitamin E, which can help to repair skin tissue, moisturize the skin and protect the skin from UV damage. Almond nuts also can prevent cognitive decline in the elderly.
Walnuts contain omega-3 anti-inflammatory fatty acids that help to protect skin cell membranes, fight sun damage, maintain the skin’s natural protective oils and help skin glow. Not only does it prevent skin aging, but walnuts also help to reduce the risk of cardiovascular disease.
You can sprinkle a mixture of nuts on salads or eat nuts like daily snacks. You should eat the whole shell if possible because many studies show that removing the seed coat can lose up to 50% of antioxidants.
9. Sweet Potatoes
The antioxidant beta-carotene makes the orange color of sweet potatoes. Beta-carotene then converted into vitamin A. Vitamin A helps to restore skin elasticity, contributing to youthful and soft skin. Sweet potatoes are also high in vitamins C and E, which protect the skin from harmful free radicals and keep the skin radiant.
You can make delicious grilled sweet potatoes and very nutritious for breakfast or barbecue.
The quick way to add sweet potatoes to your daily diet is to boil potatoes and eat them like desserts. You can also make sweet potato cakes, make fried dishes or give sweet potatoes to stews.
10. Rеd Bell Pepper
Red bell peppеr is rich in oxidants that play an essential role in anti-aging. Red bell peppеr is also rich in vitamin C – essential for the formation of collagen to increase skin elasticity. Bell peppers also contain carotenoids – a powerful antioxidant. Carotenoids have anti-inflammatory properties and help to protect the skin from sunlight, pollution, and environmental toxins.
You can slice red bell peppers and add a live salad or stir-fry dishes like stir-fried beef with red bell pepper. Adding red bell pepper to your daily diet can protect your skin, and increase skin elasticity and anti-aging effect.
As
we get older, our body faces more signs of aging in many parts of your
body. Nutrition with anti-aging foods for age 40 will be a simple secret
to help you to alleviate age-related anxiety. Also, do not forget to
exercise your body regularly to maintain your health and maintain
youthfulness.
