In order to maintain a youthful appearance over time, it is not enough to take care of the outside only, but also to choose wisely the food in the daily menu.
What you eat is important at any age, but even more so after 30-35 if you want to contribute to better health and prolong your youth.
Vegetables rich in carotenoids
Vegetables are your best friend because they help you have positive digestion, maintain a normal weight or lose weight if you have extra pounds. In addition, there are some foods that help you look young as you age, especially if you eat them mostly raw.
Many vegetables are rich in carotenoids, such as beta carotene and lycopene, which research suggests can protect the skin from the sun’s UV rays, the main cause of premature aging of the skin, and can support eye health for longer. Excellent sources of beta carotene are carrots, pumpkin and sweet potatoes.
Foods that contain vitamin C
Vitamin C is a powerful antioxidant and plays an important role in collagen production. As collagen production begins to decrease after the age of 25, to preserve your youth, it is recommended to include in your diet more often raw or boiled leafy vegetables, steamed broccoli, uncooked peppers, raw tomatoes and fresh fruits: strawberries, kiwi. , citrus fruits. Grapefruit also helps you stay young by slowing the loss of bone mass that comes with aging.
Rich in lignans, a type of polyphenol that has antioxidant effects and can reduce the risk of developing heart disease and breast cancer, flax seeds are also a positive source of Omega 3 fatty acids, which help maintain skin health and hydration. You can mix a spoonful of flax seeds in milk and breakfast cereal, and ground seeds you can thicken a curry or sprinkle the powder on salads.
The avocado fruit is rich in positive fats, which keep the heart healthy and young, but also in fiber, vitamins and minerals. All monounsaturated fat content is also responsible for healthy and smooth skin; some research suggests that a diet rich in plants based on unsaturated fats is associated with better skin health in the third age. Add shredded avocado to salads or sliced avocado to sandwiches with boiled eggs and raw vegetables (tomatoes, lettuce, etc.).
Did you know dark chocolate also slows skin aging? This food indicates, nonetheless, not only preserves youth in the skin; because it contains flavanols, a subgroup of flavonoids, dark chocolate helps reduce the risk of heart disease, type 2 diabetes and cognitive decline. You can consume it in moderation, no more than two squares a day, as a snack between meals.
The fish is fatty
Omega 3 fats are also found in fatty fish, such as herring, sardines, mackerel or salmon. Some scientific studies show that regular consumption of fatty fish, rich in protein, helps the body produce elastin and collagen and thus contributes to the elasticity and hydration of the skin. In addition, Omega 3 fatty acids help lower blood pressure that tends to increase as we age and slow down the buildup of plaque in the arteries.
Beans and other vegetables
The risk of colon cancer increases at the age of three, therefore, to preserve the health of the colon, a sufficient intake of vegetables is recommended. Beans, peas, chickpeas and lentils are full of dietary fiber, which helps speed up the movement of waste in the gut so it doesn’t build up and cause health risks. In addition, beans are a positive source of folic acid, which helps repair cells damaged by the aging process. Try to eat a portion of vegetables every day (in soups, soups, salads, stews or in the form of pastes: mashed beans, hummus, etc.).