While foods don’t have the power to stop the aging process, your diet in general can certainly play a role in speeding it up or accelerating it. slowing it down. For example, a balanced diet that’s full of fiber, lean protein, healthy fats, and antioxidants can help you age healthily and reduce your chances of heart disease, dementia, and other age-related conditions. This is one of the main reasons why many centenarians around the world live such long lives.
On the other hand, a diet consisting of an excess of added sugars, processed foodsand saturated and trans fats (also known as the typical Western diet) can contribute to a faster aging process and a higher chance of age-related diseases.
If you’re looking for some simple ideas on how to incorporate more healthy aging foods into your diet, the snacks below can be a great place to start. They all contain vitamins, antioxidants, or nutrients that have been shown to be helpful in the aging process. Read on, and for more tips for healthy aging, check out 6 Best Breakfast Habits to Slow Aging.
A simple bowl of hummus and vegetables is a super quick and easy snack that’s also healthy and full of helpful nutrients.
“This snack provides healthy fats and antioxidants, both of which are a major contributor to brain health, and healthy fats are known to make the brain work more efficiently,” he says. Trista Best, MPH, RD, LD a Balance One Supplements. “The antioxidants in vegetables help reduce any inflammation that may be present and damaging the brain.”
All vegetables can provide their own unique composition of antioxidants and vitamins, but some are known to be the best when it comes to slowing down aging are dark green leafy vegetables, bell peppers, and broccoli.
Subscribe to our newsletter!
If you’re looking for a sweeter snack that doesn’t contain added sugar, fruits like raspberries can be a great option.
“Raspberries are high in antioxidants, which have been shown to reduce the signs of aging by fighting free radicals in the body, and these berries are also high in vitamin C, which has also been shown to slow aging.” of the skin and can help reduce the wrinkled appearance and dryness of the skin,” says Courtney D’Angelo, MS, RDauthor in what a wellness. “In general, berries that are high in antioxidants can soothe the skin and help reveal a more youthful appearance.”
According to Best, focusing on maintaining healthy muscles is an important part of aging process.
“We have over 600 muscles in our bodies, so keeping them healthy with what we eat is vital for healthy aging because healthy muscles ensure that we can continue to move our bodies in ways that reduce the risk of disease, frailty, and weight gain,” says Best.
Because of this, it’s crucial to consume lean protein and get enough protein at each meal. For a healthy, high-protein snack that will keep you full, hard-boiled eggs are a great option. “This snack meets the definition of a lean protein by being low in saturated fat, no trans fat, and a significant amount of protein,” says Best.
greek yogurt it’s creamy, delicious, high in protein, and low in sugar (if you find the right ones, be sure to read the label).
“Greek yogurt contains probiotics, which are good for gut health and can also help promote skin health,” says D’Angelo. “Primarily, probiotics can do this by helping reduce inflammation throughout the body, which can help slow the onset of aging.”
In a review published in microorganismsProbiotics have been found to not only help balance your gut microbiome, they can also have a positive impact on your immune function as you age.
legumes like black beansBeans, chickpeas, and lentils are packed with plant-based protein and fiber, which can be beneficial to your health at any age. According to Best, these foods can have bone health benefits also.
“Legumes are rich in all the minerals beneficial to bone health, including calcium, magnesium, and fiber, to name a few, and these minerals are essential for good bone development and preventing bone loss,” says Best.
Beans may not seem like a snack at first, but “there are plenty of bean-based snack options on the market, like roasted chickpeas, dry roasted edamame, dark chocolate chickpeas, and roasted lentils,” says Best.
“Protein bars are a healthy snack for many reasons, like helping to build lean muscle and aiding in your weight loss goals. Not only that, but protein can also strengthen your collagen levels, which can help make your skin firmer and less prone to wrinkles,” says D’Angelo.
If you need a protein boost and want to opt for a protein bar, there are plenty of low-sugar, high-fiber options. “Go for the ones that don’t have too much added sugar, though, or else you’ll defeat the purpose, since added sugar can speed up the aging process,” says D’Angelo.
