Ageing is a gradual process that reduces the body's ability to function properly and heal itself. Many people do not like old age because it often comes with wrinkles, dry skin, blemishes, and sometimes darkened skin, and other health challenges. Old age is caused by mutations, telomere shortening, glycation, side reactions, aggregation of proteins, inflammation, free radicals, lifestyle choices, stress, increased exposure to the sun, pollution and more. Due to desires for smooth, beautiful, and glowing skin, some have gone for eye creams, wrinkle-fighting serums, and plastic surgery to make their skin radiant. However, only some of these may be necessary when one makes the right lifestyle choices. Ageing is irreversible; however, you can slow it down by making the right lifestyle choices and incorporating healthy foods into your diet.

Get things on the right track; avoid wrong lifestyle choices to enhance your appearance even in old age. Dieticians and nutritionists recommend a healthy diet packed with anti-ageing foods to improve skin quality and immunity. Research shows that the perfect skin food must contain vitamins, minerals, ellagic acid, and biotin, boosting collagen production. Besides prolonging life expectancy, anti-ageing foods decrease your risk for illness, combat skin-damaging free radicals, slow inflammation, and repair collagen.

Though foods rich in antioxidants, healthy fats, significant nutrients, and water are essential, you must exercise regularly, have enough sleep, usually not less than seven hours, and protect your skin from sun damage. Nourish your body with the following vibrant anti-ageing foods to keep looking younger even in old age.

1. Water

Drinking water should not be optional whether you are thirsty or not. Research has found that alkaline water is ideal for fighting off the ageing process. Alkaline water is rich in hydrogen and micro-clustered to penetrate every cell in your body without difficulty. It removes toxins and pathogens from the body, known for speeding up the ageing process. By taking alkaline water, you also boost collagen production and enhance skin elasticity. This kind of water also has potent antioxidants that keep the environmental factors at bay from interfering with your skin. It hydrates and moisturises your skin and neutralises acids that can cause skin infections.

 2. Green Tea

Please do not underestimate the power of Green Tea since it contains antioxidants that destroy free radicals to make them unable to cause skin damage. It is also fully packed with antioxidants known as polyphenols that combat heart disease, diabetes, and inflammation and maintain insulin levels, which further slow and reverse signs of ageing by protecting collagen.

 3. Avocado

Avocado is delicious and has heart-healthy fat, vitamins, minerals, and fibre. It is rich in monounsaturated fat and the antioxidants lutein and Zeaxanthin, which protect the skin and DNA. Avocado also has a high content of polyhydroxylated fatty alcohols that has anti-inflammatory properties, protect skin from UV rays, and fix damaged DNA.

4. Legumes

Legumes consist of chickpeas, split peas, lentils, beans, etc. They contain folate, calcium, copper, magnesium, iron, and zinc, which support mental health. According to experts, folate, mainly found in beans, frees you from a memory-damaging compound called homocysteine. Legumes also contain antioxidants like saponins and phytosterols that support your sink wrinkle-free.

5. Dark chocolate

Experts say dark chocolate is far much better and healthier than berries. It enhances skin hydration and thickness and does away with rough spots. It has antioxidants known as flavanols, ideal for protecting your skin from Ultra Violet rays. Dark chocolate also decelerates blood pressure, enhances skin elasticity and arterial function, and improves insulin insensitivity.

6. Virgin Olive Oil

Besides being one of the healthiest fats, virgin olive oil contains anti-inflammatory effects on your skin, thus preventing sun-related damage. It protects you from ageing-related problems such as reducing blood pressure, lowering the risk of heart disease, fighting cancer, and hindering metabolic syndrome.

7. Red bell pepper

Cook red bell pepper in a stir fry; add them to a raw salad or dip them in hummus as a snack after slicing them. Its antioxidants, carotenoids, protect the skin from pollution, toxins, and sun damage. It also contains Vitamin C, which increases collagen production.

8. Vegetables

Health experts encourage a high intake of vegetables because they are rich in nutrients and contain few calories. They also have potent antioxidants that prevent the risk of heart disease, cataracts, and cancer. Moreover, vegetables contain carotenoids, which prevent the skin from sun damage and free radicals, and they have high Vitamin C, which boosts collagen production.

9. Blueberries

They are known for promoting heart health and preserving cognitive function as you advance in age. Blueberries reduce the risk of some cancers and contain high Vitamin C, anti-inflammatory, antioxidant, and fibre content.

10. Salmon

People who are advanced in age feed on salmon more often than other age groups. Salmon has Omega-3 fatty acids called docosahexaenoic (DHA), which protects one from suffering from heart diseases, slows eyesight deterioration, and reduces brain dysfunctions such as dementia and other mental conditions. Omega-3 fatty acids also reduce bone pain, slow joint pain and stiffness occasioned by arthritis, repair muscles, and fix connective tissues.

11. Pomegranates

Pomegranates significantly reduce ageing by protecting the skin from sun damage, mending existing skin damage, and boosting collagen production. Also, it maintains insulin levels and lowers skin inflammation.

12. Walnuts

Research shows that walnuts contain nutrients such as polyphenols, tocopherols, and polyunsaturated fatty acids, essential for lowering the effects of the ageing process. The study further indicates that those who consume walnuts have a well-enhanced cognitive function. An epidemiological study published in The Journal of Nutrition, Health & Ageing, shows that consuming walnuts may improve cognitive function tests, including memory, concentration, and information processing speed in adults. Further research reports reveal that incorporating walnuts into your diet increases cardiovascular health. 

Ageing is irreversible; however, you can slow it down by making the right lifestyle choices like regular exercising, incorporating healthy foods in your diet, having enough sleep, and protecting your skin from sun radiation. Eating the above foods will help you have hydrated and glowing skin, reduce the risk of diabetes and heart diseases, perfect blood circulation, and lower blood pressure. You know what to do if you want to prolong ageing and look young.

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