I took a look in the mirror the other day and said to myself “not too bad but definitely aging”. I exercise regularly and maintain a decent diet (most of the time).

I decided to check which foods can improve health and may also help to slow the aging process and found the following:

Berries

Blueberries, blackberries, raspberries, strawberries, cranberries as well as some others are very rich in antioxidants, such as anthocyanins and flavonols, which can protect against disease and promote cell health. Blackberries contain large quantities of anthocyanins and are believed to help protect against cancer and diabetes Berries are also an excellent source of vitamins, especially vitamin C, which is good for your skin. Vitamin C helps repair damaged body tissues and has been linked to skin cancer prevention.

Darker blue or black tend to provide the best anti-aging benefits because they have the highest concentration of antioxidants. Some studies indicate that blueberries may even help slow or reverse neurological degeneration, improve memory, restrict the growth of cancer cells, reduce inflammation and help urinary tract health.

Beans

Beans are an excellent source of low-fat protein. They also contain fiber (which can help lower cholesterol and slow down the release of glucose into the system which can impact body weight and reduce the risk of diabetes), are rich in antioxidants, and contain vitamins and minerals, including iron, vitamin B and potassium. Soy, kidney beans and some others contain genistein and protease inhibitors, which may help protect against breast and prostate cancers.

Fish

A protection against heart disease can be found in Omega-3 fatty acids. Eating fish, or taking fish oil supplements can provide this protection and also lower blood pressure and decrease the risk of arrhythmia Omega-3 fatty acids are primarily found In salmon, tuna, sardines and herring. There is some evidence that eating fish at least 2-3 times a week can prolong life. Fish that is low in saturated fats (unlike meat) is a great source of protein.

Whole Grains

Whole grains (fiber) is good for the digestive system. It helps the body to get of unwanted substances, such as bad cholesterol and fats. Fiber can also help control appetite and keep blood sugar low. Other anti-aging benefits of whole grains include their richness in vitamins and minerals. Whole grains in diets have been linked to a lower risk of heart disease, stroke and diabetes. Grains should not be refined. The refining process strips away many of the essential vitamins and minerals and thus their benefits.

Red Wine

The antioxidants and nutrients in red wine can help prevent heart disease by protecting the arteries and the lining of blood vessels. Resveratrol is an anti-aging component found in red wine. Resveratrol may help prevent blood clots, reduce the risk of cancer, decrease inflammation and lower bad cholesterol. The alcohol in red wine helps to keep blood clots from forming, increases good cholesterol and lowers bad cholesterol Resveratrol can also be ingested by eating red grapes of drinking grape juice.