Foods that support healthy aging

NEW DELHI: As we age, the foods we eat can greatly affect our fitness, appearance, quality of life, and disease risk. Our bodies rely on various nutrients to support the natural aging process. Some nutrients may help slow signs of aging, such as by promoting healthy skin. It's important to note that eating specific foods isn't going to make you look noticeably younger, and that nutrition is only one aspect of aging well.

Still, adding nutrient-dense foods to your diet can help you look and feel your best as you get older. In general, try to eat.

Here are some nutritious foods that support healthy aging:

Extra virgin olive oil: Extra virgin olive oil is one of the healthiest oils on earth. It's rich in healthy fats and antioxidants that help reduce inflammation and oxidative damage caused by an imbalance of free radicals in the body.

A diet rich in olive oil has been linked to a lower risk of chronic diseases. Extra virgin olive oil is also high in antioxidants, such as tocopherols and beta carotene, as well as phenolic compounds that also have anti-inflammatory properties.

Green tea: Green tea is high in antioxidants, which can help fight free radicals in the body. Free radicals are unstable molecules created as a byproduct of normal cell functioning. They can also form in response to stressors from the external environment, such as ultraviolet (UV) light or tobacco smoke. Free radicals can damage your cells if they're present at high levels.

That's where antioxidants come in. These molecules stabilize free radicals so they're unable to cause damage. You usually get antioxidants through your diet — like from green tea. Green tea is particularly high in antioxidants called polyphenols. Specifically, it's high in epigallocatechin gallate (EGCG), catechins, and gallic acid.

Fatty Fish: Fatty fish is a highly nutritious food that can promote healthy skin. Its long-chain omega-3 fats are beneficial against heart disease, inflammation, and many other issues. Furthermore, research has shown that omega-3 fatty acids are linked to a strong skin barrier and may help decrease inflammation that damages the skin. Salmon, one of the most popular types of fatty fish, has additional aspects that may help support your skin's health.

Dark chocolate or cocoa: Dark chocolate is a rich source of polyphenols, which act as antioxidants in the body. In particular, it contains flavanols, which are linked to numerous health benefits, such as a lower risk of heart disease, type 2 diabetes, cognitive decline.

Flax seeds: Flax seeds offer impressive health benefits. They contain lignans, which are a type of polyphenol that has antioxidant effects and may lower your risk of developing a chronic disease, such as heart disease and breast cancer. They are also a great source of an omega-3 fatty acid called alpha-linolenic acid (ALA). Consuming a diet rich in omega-3 fats helps support a healthy skin membrane by helping your skin stay hydrated and plump. (Agencies)

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