As we age, our needs evolve: our metabolism slows down, our memory begins to lose its vital functions and our body as a whole change. An active lifestyle and the right foods will help us to significantly reduce the risk of developing diseases and will make us feel good in our skin, regardless of age!
1. Walnuts
Walnuts are high in polyunsaturated fats and are extremely high in omega-3 acids, which regulate cholesterol levels and reduce the risk of heart disease. Eating these nuts helps reduce inflammation in the brain, which supports and stimulates cognitive performance. In addition, omega-3 acids improve skin health.
2. Salmon
High levels of these acids are found in salmon, which helps prevent cholesterol build-up in the arteries and help keep your mind clear as you age. In addition, the high protein content and anti-inflammatory properties will protect the skin from various signs of ageing such as acne, wrinkles, brown spots. Eating seafood or other foods containing omega-3 fatty acids at least once a week may protect older adults from age-related memory impairment and other cognitive disorders.
3. Blueberries
Blueberries have powerful antioxidant activity due to their high levels of proanthocyanins and anthocyanins. Antioxidants fight free radicals and help repair the age-related oxidative damage caused by free radicals, which are often the cause of several serious diseases and premature ageing. Antioxidants will also help prevent age-related memory and motor impairment and, together with high levels of vitamins A and C, keep skin youthful.
4. Spinach
Spinach is also high in antioxidants. This can significantly reduce age-related mental deterioration, vision problems, and help with bone degeneration. Also, spinach, like other green vegetables, can prevent cardiovascular disease, lower high blood pressure and cholesterol levels.
5. Green tea
Green tea has similar properties. It improves skin health and also prevents the risk of type 2 diabetes and heart disease. Research has also shown that green tea can help prevent the risk of heart disease and rheumatoid arthritis, lower cholesterol levels, and maintain bone density.
6. Broccoli
Broccoli helps protect cells from damage caused by oxidative stress. This type of cabbage can reduce the risk of cancer. In addition, broccoli contains folate, which helps maintain optimal brain function and its vitamin K1 increases bone density and reduces the risk of fractures. In addition, in 2010, a study published in the British Journal of Nutrition explains how broccoli is beneficial for the skin. Researchers measured skin elasticity in over 700 Japanese women and found that those who ate more green and yellow vegetables had fewer wrinkles.
7. Olive oil
Olive oil is extremely beneficial for skin health and the content of monounsaturated fatty acids will have a positive effect on your heart and help control blood sugar levels. At the same time, the amount of olive oil consumed is inversely proportional to the age-related decline in cognitive functions and memory impairment.
8. Dark chocolate
Dark chocolate contains flavanols that stimulate the relaxation of blood vessels, making them youthful and elastic, and also reduce blood pressure, the risk of type 2 diabetes, kidney disease, and dementia. A 2006 study published in the Journal of Nutrition showed that dietary cocoa flavanols promote endogenous light protection and improve blood circulation in the dermis. Consume dark chocolate in moderation as it is high in calories and it can cause weight gain. A small piece of chocolate with a cocoa content of at least 70% is enough.
