Growing older isn’t always the most enjoyable experience, but, luckily, there are foods that may help delay the process. Dietitian Diane May, MPH, MS, RD, CDN, shares her six top eats that can help to slow the sands of time.
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“Cold water, fatty fishes are excellent sources of essential Omega 3 fatty acid, which has powerful anti inflammatory properties that can reduce signs of wrinkles, protect the heart, and promote brain health,” says May. She adds that salmon also contains astaxanthin, an antioxidant with potent anti-inflammatory properties, and is an excellent source of lean protein. May recommends adding it to a salad or grilling it for a satisfying dinner.
“All berries have wonderful, powerful antioxidants such as anthocyanins that can help prevent oxidative stress, keep you feeling sharp and make your skin glow,” notes May. “A great source of soluble fiber, berries can also help reduce cholesterol. Pop some berries in your morning oatmeal or yogurt.”
May loves almonds for their vitamin E and Omega 3 content, which help keep the skin supple and looking young. “There is also new research that it can assist with helping the brain stay sharp,” says May. “Be mindful, as nuts are calorically dense, so eat in moderation.” She recommends consuming roughly 11 almonds as a healthy snack.
“Loaded with gut healthy probiotics, Greek yogurt had more protein and less lactose than regular yogurt, so it is more tolerable on the tummy and is very satisfying,” explains May. “The calcium will help protect the bones and the probiotics will keep the insides healthy and improve immune function.”
According to May, small amounts of olive oil daily have shown to improve cholesterol and HDL levels. “These cardio-protective benefits warrant adding olive oil to the diet,” she says. “[Olive oil] also contains oleocanthol, a potent anti-inflammatory that can reduce the symptoms of arthritis. Add some olive oil to your salad or steamed veggies.”
“Punicalagin is a phenolic compound found in pomegranates that has been shown to reduce cardiac inflammation, oxidative stress and helps reduce the breakdown of collagen — leading to firmer skin,” explains May, who recommends adding the ancient fruit to yogurt, oatmeal, or juicing it and pouring it in seltzer for a refreshing drink.