Everyone has that friend who looks and acts a decade (or two!) younger than they are. How does she do it? What is his secret?
Well, while it’s true that there isn’t a thing we can do about the date on the calendar it turns out there are some things we can do to naturally slow our own biological aging down to a crawl. And it all begins with the basics, common nutrients that can help you fight aging from head to toe.
For silky, shiny hair, make sure you’re getting enough beta carotene. Not only will it keep your hair shiny, but it will help keep it hydrated, too. Sweet potatoes have even more beta carotene than carrots, so go ahead and bake one for dinner today.
Read the fine print for years to come with lutein and zeaxanthin. In combination, this vision-supporting tag team is even more effective than the beta carotene that makes carrots so good for your eyesight. You can get them both in spinach, red peppers and the spice paprika.
Studies show vitamins C and E can reduce and prevent sun damage, minimize wrinkles and improve your skin’s texture. They’re both available in certain vegetables and fruits. Try Brussel sprouts or strawberries, depending on your tastes.
Brain-friendly berries are brimming with powerful antioxidants and anti-inflammatories. In fact, researchers say you can help prevent and even reverse some age-related cognitive decline with the polyphenols in blueberries.
With all of the attention given to calcium, most people don’t realize that vitamin K is just as important for bone health. K is required for bone formation and mineralization, as well as helping get calcium into the bones themselves. Leafy greens and spring onions will provide you with plenty of this vitamin.
Vitamin D lowers your risk of heart disease. And since many people are deficient in this vital vitamin, it’s important to make sure you get plenty in your diet. Start your mornings with eggs, their yolks are packed with vitamin D.
Controlling mucus buildup and inflammation are critical for keeping your lungs healthy. You can do both with omega-3s. The same salmon you eat for heart health will help keep your lungs healthy too. So be sure to put plenty of fish on the menu.
According to a study published by the British Journal of Cancer, folks who don’t get enough magnesium are 76 percent more likely to be diagnosed with pancreatic cancer. It only takes one half of a cup of black beans to get 60 mg of magnesium.
An animal study published in the Journal of Nutrition revealed that fat buildup on the liver can be slashed by eating more of one specific nutrient: sulforaphane. You’ll find plenty of it in broccoli and other cruciferous vegetables such as cabbage and Brussels sprouts.
Two common vitamins, B6 and B12, can help keep your kidneys healthy. This potent duo helps repair the damage free radicals do to your kidneys, while fighting off kidney stones at the same time. And you can get both of these B’s in chicken.
Japanese researchers found that pumpkin seed oil could help improve bladder control by strengthening your pelvic floor and the muscles of your bladder. Sprinkle pumpkin seeds on a salad, or just enjoy them as a snack.
Getting plenty of protein is key to maintaining “young” muscles. But most people over the age of 65 don’t get nearly enough of it in their diets. To figure out how much you need multiply your weight (in pounds) by 0.45, then multiply that number by 1.2 and you will have how many grams of protein you should be eating a day. So, for example, if you weigh 150 pounds your goal would be 81 grams of protein daily.
Step out of the aging fast lane with the nutrients proven to fight aging from head to toe.