Eating a diet rich in anti-aging foods can have more noticeable effects than skincare products and supplements. How can you maximize the benefits? Recently, the American health channel MSN Health introduced the best anti-aging foods for different parts of the body. Here are some recommendations.
Recommended Anti-Aging Foods for Different Organs
Brain
Best anti-aging food: Blueberries
For people over 50, the decline of brain function is more terrifying than physical aging. Foods rich in antioxidants, such as blueberries, which contain anthocyanins, can help reverse the decline in cognitive and spatial memory functions that come with aging. Large-scale research conducted by Harvard Medical School showed that older women who frequently eat blueberries experience slower brain function decline and have a lower risk of cognitive impairment.
Muscles
Best anti-aging food: Coffee
After exercising, older people often complain of muscle soreness and fatigue. The caffeine in coffee has a stimulating effect on the nerves and can directly stimulate the muscles, helping to alleviate muscle soreness. Research conducted by the University of Illinois showed that people who consumed coffee before a cycling exercise experienced less muscle soreness in their quadriceps and were able to exercise for a longer time.
Joints
Best anti-aging foods: Olive oil, Garlic
Have your parents ever complained about creaky joints and pain that affects their mobility? When cooking, it is recommended to use more olive oil and garlic, as they can lubricate the joints, prevent joint inflammation, and add flavor to your meals. Large-scale research conducted by the University of London showed that middle-aged and older adults who frequently consume garlic rarely show early signs of arthritis.
Bones
Best anti-aging food: Cheese
Strong bones can support an upright posture and make a person look lively. Dairy products are great for strengthening bones. In addition to milk, which is well-known for its calcium content, cheese is even richer in calcium and can provide up to 30% of the daily recommended calcium intake.
Heart
Best anti-aging food: Dark chocolate
According to data from the Centers for Disease Control and Prevention, over 20 million adults in the United States have heart problems. It is recommended to consume nuts, berries, and dark chocolate to maintain heart health. A study published by the American Heart Association showed that eating dark chocolate can mildly improve the walking ability of patients with peripheral artery disease, leading to an increase in walking distance and time. This is because dark chocolate is rich in flavanols, which increase the concentration of nitric oxide in the blood and improve blood flow.
Eyes
Best anti-aging food: Corn
As we age, eye problems such as presbyopia and cataracts can occur. Foods rich in lutein and zeaxanthin, such as corn, are particularly beneficial for eye health. Other important nutrients for eye health include omega-3 fatty acids, zinc, beta-carotene, and various vitamins. Therefore, it is important to include leafy greens (especially dark kale and spinach), eggs, deep-sea fish (such as tuna, salmon, or mackerel), carrots, and sweet potatoes in your diet.
Cheeks
Best anti-aging food: Avocado
The face reflects the aging process. Ingredients like avocado, cucumber, and yogurt can not only be used topically but also have better effects when consumed. They can be considered as "edible masks".
Overall Skin
Best anti-aging food: Pumpkin seeds
Zinc plays an important role in the synthesis of proteins, enzymes, and cell regeneration, making it crucial for skin health. Pumpkin seeds are rich in zinc, which helps with skin cell turnover, moisture retention, maintaining collagen levels, and reducing wrinkles.
Hair
Best anti-aging food: Walnuts
Premature balding can make a person look 10 years older than their actual age. Maintaining healthy hair requires various nutrients such as vitamins A and C, protein, omega-3 fatty acids, and zinc. Walnuts excel in providing these nutrients. Eating two to three walnuts a day is beneficial for maintaining healthy hair follicles.
Nails
Best anti-aging food: Spinach
Nails are derived from the skin, so the nutrients that benefit the skin also benefit the nails. Leafy greens like spinach are rich in iron, beta-carotene, folic acid, and vitamin C, which contribute to healthy and strong nails.
Mental Well-being
Best anti-aging food: Moderate amounts of sweets
Constantly feeling down and wearing a sad face is not conducive to maintaining a youthful appearance. Eating chocolate and ice cream can stimulate the release of endorphins, the "feel-good" chemicals in the brain, making a person appear more youthful.
