As we get older, it’s important to make smart food choices to help us look and feel our best. Many studies suggest that increasing our daily consumption of nutritious superfoods is key to maintaining strong physical and cognitive health. Even small changes in what you eat can significantly improve your health - if you know which foods provide the biggest dietary bang for buck. Here are 8 “fountain of youth” superfoods you should consider adding to your diet:
1. Fish
High in protein and an excellent source of omega-3 fats, fish can help lower cholesterol levels and blood pressure. Not sure which fish is the best? Many experts agree that nutrition-rich salmon should rank high on the menu. Like most fatty fish, salmon is rich in omega-3 fatty acids, and is an especially nutritious and healthful dietary choice due to its low mercury content. Studies have also shown it reduces the risk of irregular heartbeats, triglyceride levels, and artery-clogging fat deposits. Best of all, there is evidence that omega-3 fatty acids may act as a "brain food," lowering the risk of dementia and cognitive decline.
2. Yogurt
Yogurt is a superfood that boasts plenty of protein and is high in calcium, which our bones need even more as we age. It also contains a good dose of Vitamin D, which aids in the absorption of calcium and even helps digestion. Bonus: pairing yogurt with some delicious fruit boosts its nutritional value even more!
3. Spinach
There’s a very good reason why your mother told you to eat your spinach. This low-calorie dark leafy green is an excellent source of many vitamins and minerals your body craves. Did you know that a cup of spinach contains the same amount of calcium as a cup of milk? Spinach is also a good source of magnesium, a mineral that aids in the proper functioning of our body's muscular and cardiovascular systems. Additionally, healthy foods like spinach are high in vitamin A and vitamin E, which help maintain the health of our cells.
4. Chocolate
Flavanol-rich chocolate is arguably the most delicious anti-aging superfood of all. Studies suggest it may help maintain healthy blood vessels and reduce the risk of high blood pressure, type 2 diabetes, renal disease, and dementia. These advantages are derived directly from the cocoa powder used to manufacture chocolate, making dark chocolate rather than milk chocolate the smarter choice.
5. Sweet Potatoes
Sweet potatoes are nutritional powerhouses that include potassium, which may help decrease blood pressure, and vitamin A, necessary for eyesight, bone health, reproduction, and cell development. This vibrantly colored veggie has about 3 grams of fiber per 160-calorie potato and, because of its natural sweetness, it tastes fantastic on its own. No greasy toppings required.
6. Kale
One of the mightiest superfoods on the list, kale is a leafy green vegetable that is easy to enjoy in a salad or blended into your favorite smoothie. Consuming a cup or two of kale each day can provide us with all the antioxidant and anti-inflammatory advantages needed to keep our bodies in peak condition.
7. Fiber from Whole Grains
According to research that studied over 300,000 men and women over the age of 50, individuals who consumed the most fiber - particularly from whole grains - were the least likely to die in the years that followed. The same study discovered that they retained their youthful appearance for a longer time too. In addition, whole grains have been shown to benefit the heart, combat cancer, and prevent diabetes. Remember, a little fiber goes a long way. Oats, millet, brown rice, teff, and amaranth are all great whole grain choices to consider.
8. Nuts
Nuts are an excellent source of unsaturated fats, pairing well with grapes as a nutritious snack. Additionally, nuts are a good source of vitamins, minerals, and phytochemicals, such as antioxidants. Pair with a glass of red wine to help fight against heart disease, diabetes, and memory loss associated with aging. Additionally, nuts contain resveratrol, which has been shown to activate genes associated with cellular aging.
The Verdict is In
With a variety of advantages ranging from heart health to cancer prevention, these superfoods can help you eat your way to a longer, healthier life. A nutritious diet is the first step toward aging well - and supporting your body's systems for years to come.
