Have a look on simple nutrition tips to overcome the signs of aging and feeling young all through the mid years of your life:
1. Leaf-up your life
A study in 2006 showed that people who eat two or more servings of vegetables daily especially green leafy vegetables have the mental focus of individuals aged smaller than them. We should have a green salad for lunch and should have sautéed spinach in dinner.
2. Fight wrinkles with antioxidant-rich foods
One recent study proved that adding lots of antioxidants rich food in our diet help look our skin more graceful. When researchers looked at the diets and skin-wrinkling patterns of some people, they found that those who ate the more vegetables, legumes, and olive oil had the least skin wrinkling, while those who ate more full-fat dairy and red meat had the most.
Here are some of the antioxidants for a simple nutritional diet:
a. Almonds
Vitamin E is an excellent antioxidant that fights sun damage. These are delicious, maintain a healthy weight and also keep you filled with energy.
b. Tomatoes
Tomato is rich in lycopene, a powerful antioxidant that fights and banishes skin-aging free radicals. Include all fruits and vegetables that are red and orange in color.
c. Watermelon
Watermelon is a delicious summer fruit that decreases your thirst, but it is also a rich source of lycopene, your free radicals-fighting antioxidant.
d. Peppers
Pepper is delightfully tasty. For wrinkle-free skin you must regularly eat this. Red bell peppers contain more vitamin C than an orange does. And it is loaded with antioxidants.
e. Dark Chocolate
Dark chocolate contains flavones which act as antioxidants. Eating chocolate offers you sun protection, and makes your skin soft and healthy. That it also makes you happy is just a bonus.
f. Apples
It’s not without cause that they say ‘an apple a day keeps the doctor away’. Apple peel contains quercetin, an antioxidant that prevents sun damage outside the door, along with the physician.
3. Walk it off
It’s true that 30 minutes of cardio exercise a day can improve your overall health. If the idea of jogging for half an hour has you making excuses to stay inside, keep in mind that just about any activity counts, provided it gets your heart rate up and increases your breathing. Raking leaves, vacuuming, walking the dog and taking a fast-paced stroll on your lunch break are all great ways to reach your daily 30. But don’t feel you have to do it all at once – spreading exercise out over the day is just as effective.
4. Substitute heart-healthy oils for butter
Pick oils like olive, canola or walnut oil. They are high in heart-healthy unsaturated fats as butter is rich in saturated fat. But keep in mind that even though unsaturated fat is better for your heart, these oils are still high in calories and need to be used in moderation to maintain a healthy weight.
5. Boost fiber with fruit
Eating a variety of fruits is a great way to get more fiber. Try including these top three fruits—each supplies 3-plus grammes of fiber per serving—in your daily intake: pears (up to 5 grammes per 1 medium), raspberries (4 grammes per ½ cup) and apples (4 grammes per 1 medium).
6. Pepper your diet with purple
Research shows that people who eat fruits and vegetables like blueberries, plums, purple cabbage, black currants, eggplant and purple grapes—have a reduced risk for high blood pressure and low HDL cholesterol (that’s the right kind). Scientists believe that anthocyanin’s, the compounds that give purple foods their colour, are responsible for these boons. These foods make up only about 3 percent of the average American’s fruit and veggie intake, so aim to eat more.
7. Snack on almonds
A 2006 study in the Journal of Agricultural and Food Chemistry showed an ounce of almonds provides as many flavonoids—compounds that fight free radicals and reduce inflammation—as a ½-cup serving of broccoli or a cup of green tea. (Note: 1 oz. = about 24 almonds.)
The Bottom-Line
Hence, we can conclude that the three golden principles to stay forever young and rejuvenated are: Proper balanced diet, regular exercise and staying happy by managing stress.