Health
Published Sep. 21, 2023, 7:06 p.m. ET
You’re only as old as you eat.
Anti-aging goes far beyond your daily skin care regimen and remembering to wear sunscreen, experts say — the right diet can go a long way towards keeping you feeling and looking young.
That’s because the foods we eat to fuel our bodies directly contribute to all aspects of our health — including longevity and cognitive function.
“With proper nutrition and focus on what the body needs, it is possible to avoid and in some cases reverse damage done from past negative consequences,” triple-board certified Psychiatrist Dr. Raafat W. Girgis from Moment of Clarity told The Post.
“It is never too late — the body and brain are both designed to heal themselves,” he said.
And while aging can’t be avoided entirely, the gradual degrading of physiological functions and the risk for certain injuries and diseases can be warded off with the proper nutrients.
“A healthy diet helps to improve brain health and prevent cognitive decline,” Lisa Young, Ph.D., R.D., a nutrition professor at New York University, explained to The Post.
Here are five foods commonly recommended to help you reclaim that youthful glow — at any age.
Eat your dark leafy greens
Kale, spinach, bok choy, Swiss chard and broccoli are packed with vitamins, minerals and fiber while remaining low in calories. Better still, they’re associated with a slower cognitive decline.
They contain high levels of vitamin A and vitamin C, both of which are antioxidants meaning they help prevent cell damage.
Broccoli contains good-for-you nitrates that provide anti-aging effects by improving our circulation and blood flow.
Healthy oils are a must
Olive oil and avocado oil have been touted as an option to reduce the prevalence of Alzheimers and dementia in certain populations.
Drizzle them over a salad, slather on a sandwich or use it as a replacement to butter — adding these to any meal is a simple swap that will boost brain power.
Plant-based oils have plenty of nutrients, including fatty acids, monounsaturated fats and antioxidants.
Beans and legumes — cheap and good for you
Affordable and delicious, they’re filled with vitamin B, which is specifically valuable to the brain and nervous system.
Found in kitchens all over the world, beans and legumes have also been proven to support cognitive function.
Loaded with fiber and heart-health benefits, they are also a top source of protein, complex carbohydrates, and a multitude of vitamins and minerals.
Go nuts!
These nutrient-packed, filling and healthy snacks have also been found to help manage healthy cholesterol levels, which can prevent heart disease, and support brain function.
A handful of almonds, walnuts, pistachios, cashews or Brazil nuts gives you a heady dose of proteins, antioxidants, vitamins, minerals and unsaturated fats, which are good for your heart.
Try fermented foods
These have been proven to provide an array of health benefits — everyday eats like such as anti-aging, anti-hypertensive, anti-inflammatory, anti-diabetic, anti-carcinogenic and anti-allergenic activities.
The gut has been deemed the “second brain” by some experts, referring to the important network of nerves in the GI tract known to correspond with the brain.
And fermented foods are commonly touted as one of the most beneficial food groups for gut health due to the high concentration of beneficial probiotics, bacteria, vitamins and minerals.
They also help to keep the skin healthy and free from acne while maintaining a health glow.