10 Anti-Aging Foods

To resist the passing years and gravity, you must take good care of your body! Aging is a physiological process and cannot be completely eliminated; however, by consuming the right amounts of certain foods, it becomes very easy to live a healthy life in a fit and youthful body. Despite genetic factors, it is possible to keep your skin fresh with a quality life, high oxygen intake, and antioxidants you provide to your body! In this week’s article, I have reviewed 10 anti-aging foods for you...

Here are the 10 foods you should consume to defy the years:

Avocado

Avocado is like a natural miracle thanks to its monounsaturated fatty acids. It helps both in weight management and maintaining skin elasticity. With vitamins C, E, and K, it supports skin elasticity and is a powerful anti-aging food. It also contains 35% more potassium than bananas, making it a true heart-friendly food! Protecting the health of your blood vessels, which cover your entire body, is one of avocado’s main roles. However, avocado is quite high in fat! Therefore, to detoxify your body, you should not exceed 30 grams a day, which is equivalent to half a medium-sized avocado.

Blueberries

The top benefit of blueberries is that among all vegetables, fruits, and plants, they have the highest antioxidant capacity. This feature is the main reason for their health benefits because antioxidants balance the free radicals in our bodies. Balancing free radicals and preventing their multiplication is crucial since uncontrolled and continuously multiplying free radicals damage cells and cause "oxidative stress." Oxidative stress triggers many serious diseases, including cancer, heart diseases, diabetes, and related health issues. This is where antioxidants step in, neutralizing free radicals and protecting against these diseases.

Soy Milk

Soy and soy products fight wrinkles by protecting your cells over time thanks to their flavonoids! Include soy products, which are nutritious and contain anti-aging agents, on your table and diversify your plate! You can prepare fit and youthful meals with soy pudding, fruit-flavored soy milk, or tofu cheese... Soy products are especially important for women. Soybeans contain high levels of isoflavones, plant estrogens structurally similar to the estrogen hormone in women. They act by binding to estrogen receptors. These natural compounds have the potential to replace estrogen therapy for postmenopausal women. They also reduce the risk of heart disease and osteoporosis. Soy plays an important role in fighting many chronic diseases and has been found beneficial particularly against hormone-related cancers (uterine and breast cancers in women).

Wheat Germ

The most valuable part of the wheat grain, its embryo—the wheat germ—must have a place on your healthy table. This grain is rich in protein and nutrients. Instead of white bread stripped of these nutrients, consume whole grain bread with wheat germ, or add powdered wheat germ seeds to many dishes, salads, or yogurt to create healthy recipes. This increases the nutritional value of your carefully prepared meals and refreshes your cells! To keep your metabolism lively and young, challenge your biological age by consuming just 20 grams (2 tablespoons) of wheat germ daily.

Pineapple

Known for containing a very important enzyme called “bromelain,” regular consumption of pineapple supports your immune system, helps keep you full, maintains your ideal weight, regulates your digestive system, and creates a very strong intestinal detox, keeping your cells fresh. To nourish and rejuvenate all your organs from inside out, don’t forget to add pineapple to your weekly shopping list.

Dark Chocolate

Did you ever think you could keep your cells young while enjoying a tasty snack? Dark chocolate does both! But be careful about the content and amount! Consuming 20 grams (1-2 squares) of dark chocolate with at least 70% cocoa and reduced fat, twice a week during tea time or as a morning snack with your green coffee, can accompany your diet with pleasure and help you defy the years with taste.

Coconut Milk

Coconut milk is a wonderful type of milk obtained by grating the white part of the coconut and soaking it in water. It boosts your metabolism and helps keep your digestive system active, rejuvenating your body from the inside out. It also has very strong antibacterial and antioxidant properties and is a healthy, flavorful ingredient you can enjoy in cooking. If you haven’t tried coconut milk yet, hurry up—add it to your kitchen shopping list and start defying the years right away.

Green Tea

Green tea contains active compounds like catechins, epigallocatechin gallate (EGCG), flavonoids, and polyphenols. It is rich in vitamin E and can extend human lifespan and promote health. Green tea is especially beneficial for people with heart disease, obesity, Parkinson’s, Alzheimer’s, and some types of cancer. You can safely drink 2 cups of green tea daily.

Watermelon

With its antioxidants, watermelon provides natural skin care from nature! Eating watermelon in summer supports collagen production and adds radiance to your skin. Watermelon has often been feared as a “very sugary fruit” in diets, but consuming up to 200 grams at once can increase fluid intake and refresh your cells, while its antioxidant content rejuvenates your skin. Remember, all fruits contain fructose (fruit sugar), but what matters is how much sugar you consume. Everything in moderation!

Buckwheat

Buckwheat is excellent for balancing cholesterol, blood pressure, and blood sugar. Thanks to its high fiber content, it keeps you full and promotes healthy bowel movements, making it a great detox food. To fight gravity, keep your whole body fresh, and speed up your metabolism, definitely add buckwheat to your shopping list. You can prepare it in soups, salads, or as a buckwheat pilaf with vegetables, chicken, or fish.

In summary, nature offers all its miracles to keep our bodies and cells young and help us live a healthy life! All we need to do is benefit correctly from this balance and eat adequately and balanced. Healthy and long life is in our hands...

Specialist Dietitian Tünay Tuğcan

Nutrition and Diet Specialist