Fantastic 5 Food Groups: the anti-aging diet

In order to achieve healthy and glowing skin, besides using cosmetics, more attention needs to be paid to the daily intake of nutrition. So what should we eat that helps with aging skin? This is probably a matter of concern to all women, especially those entering the age of 40 or older. At this stage, if we do not have a proper nutrition and care regimen, the skin will age relatively quickly. Therefore, below is advice from Endospheres nutrition experts on 5 natural anti-aging foods that help your skin stay healthy every day.

1. Anti-aging teas: Hibiscus, Roobois, White 

Green tea is certainly one of the most widely used anti-aging food by women on a daily basis. This is not only a delicious drink but also offers many benefits for our skin. According to scientists, the nutritional wall of green tea leaves contains a lot of polyphenols and catechins, which are effective antioxidants, anti-inflammatory while providing the skin with protection against sun damage.

2. Cruciferous vegetables leads us into the anti-age era 

The benefits of cruciferous vegetables, which are composed of cabbage, broccoli, brussels sprouts, collard greens, spinach… have been proven to be prevalent in combating aging.

This is because these are all rich in nutrients such as vitamins C, E, K, B9, potassium, calcium, selenium and carotenoids (lutein, beta-carotene, zeaxanthin).

Cruciferous vegetables also contain glucosinolates that help regulate the stress response, fight inflammation. These also have antibacterial components which reduce the risk of cancer. Recent studies have also shown that adding a serving of vegetables to each meal on a daily basis enhances brain health and effectively improves cognitive decline. The list of benefits goes on and on, which is the reason why veganism and vegeterianism have been a steady trend in recent years.

3. Citrus fruits

Citrus fruits are not only rich in vitamin C, which not only protects a healthy immune system, but also has a sumptuous source of antioxidants. These help reducing inflammation, fight infections, treat acne and reduce dark spots.

These fruits are also a good source of fiber, potassium, folate, calcium, thiamin, niacin, vitamin B6, phosphorus, magnesium, copper, riboflavin and pantothenic acid. In addition, organic compounds such as flavonoids, coumarins, and carotenoids that protect the body against cancer, cardiovascular disease, and neurodegeneration, are found in citrus fruits as well.

4. Salmon. Anti-age Omega 3 

The nutritional value of salmon is undeniable especially when it comes to anti-aging. Nutritional studies also demonstrated that salmon consumption is associated with excellent health.

Besides supplementing daily protein needs, salmon is rich in omega 3 fatty acids – the fat that is beneficial for your vision, skin and brain. Omega 3 fatty acids along with other minerals such as potassium and selenium can prevent cell aging and heart disease while enhancing hormonal regulation of metabolism.

5. Edamame (soybean) beans and the reason why oriental people look so young

Edamame beans which are whole, fresh soybeans, might be an unfamiliar type of food that is emerging recently. It is abundant in Asian cuisines, especially Japanese and Chinese.

Edamame beans are extremely high in protein. One cup (155 grams) of cooked edamame provides approximately 18.5 grams of protein. In addition, they also provide a number of vitamins and minerals such as folate, vitamin K, B1, B2, iron, copper, and manganese. The nutrients in edamame beans have the effect of reducing cholesterol, limiting hyperglycemia, preventing cancer, and reducing menopausal symptoms.