12 super foods to fight aging

To have a bright appearance, you do not need to confine yourself to a miserable, boring menu, but have many rich, flavorful options.

Start nourishing your body with these anti-aging superfoods, and you'll be on your way to beautiful skin from the inside out in no time.

1. Water, water and water

We are always told to drink plenty of water. But do you really know why? Your organs, cells, and tissues all need hydration to function properly. Water has many important roles: regulating temperature, removing waste, lubricating joints, and transporting nutrients.

The balance between electrolytes and water is also a factor that determines the "health" of the body's organs. So contrary to what you might think, water is not only for hydration.

Dehydration, meanwhile—like an hour of sweating at the gym—can cause a host of symptoms, including dizziness, fainting, fever, rapid heartbeat, decreased urination, low blood pressure, and a swollen tongue. If you experience these signs, quickly cool your body in any way you can, and start increasing your fluid intake.

Water is very good for the body

For women, a terrible manifestation of dehydration is dry, wrinkled skin. As we age, our body's tissues lose their ability to retain water, causing our skin to lose its ability to repair itself. However, by drinking at least eight 350 ml glasses of water a day, you will help your body hydrate, and reduce the risk of dry, wrinkled skin.

If drinking lots of water isn’t your thing, get into the habit of always having a water bottle with you (use glass or stainless steel to avoid harmful chemicals in plastic bottles). You can also add a few slices of lemon or cucumber to your water bottle for extra flavor.

In addition, you can also apply the method of setting reminders on your phone or computer.

2. Good fats

You’ve probably heard the theory that fat is not the enemy of dieting. That’s right, our bodies, especially our skin, need a certain amount of healthy fats to stay in tip-top shape.

So what are the good fats? Monounsaturated fats like olive oil, and polyunsaturated fats like omega-3 fatty acids. They keep skin supple and help transport vitamins. Omega-3s are found in fatty fish (salmon, trout, catfish, mackerel) as well as flaxseeds and walnuts.

Choosing foods wisely will help you maintain a youthful appearance.

Monounsaturated fats are liquid at room temperature but become solid when refrigerated. They contain vitamin E. Good sources of monounsaturated fats include olives, avocados, hazelnuts, almonds, Brazil nuts, cashews, sesame seeds, pumpkin seeds, and olive, canola, and peanut oils.

Meanwhile, bad fats clog arteries and are not good for the heart. Saturated fats and trans fats are often found in dairy products and meat fats. Trans fats lower HDL (good cholesterol), increase LDL (bad cholesterol) and increase the risk of obesity, stroke and cardiovascular disease.

Artificial trans fats are the “worst” of the bunch, and are formed when liquid vegetable oils are heated and combined with hydrogen gas—a process called hydrogenation. Essentially, hydrogenating vegetable oils helps them last longer, which is good for food manufacturers but not so good for consumers.

Although the FDA recommends limiting trans fat intake to no more than 2 grams per day, most medical establishments believe that number should be zero.

Unhealthy fats are often found in packaged snacks, fried foods, commercial baked goods, pre-mixed products, and anything that says "partially hydrogenated oil" on the label.

Ideally, we should choose fresh, whole foods, nutrient-rich nuts and seeds.

3. Berries

Berries are small fruits or berries that contain a lot of water. The fruit is small, the skin is usually shiny, round, with or without seeds.

Berries usually have many fruits attached to a pulp and stick together in clusters. Some types of berries include grapes, plums, cherries, raspberries,...

Water-rich berries are rich in antioxidants.

Regardless of shape or color, berries are rich in antioxidants, which help fight free radicals, molecules that can destroy cells and cause chronic inflammatory diseases.

4. Green leafy vegetables

Spinach and other dark green leafy vegetables contain lutein and zeaxanthin, which may protect the eyes from the harmful effects of ultraviolet rays.

5. Cucumber

Cucumber is one of the foods with the highest water content, which can hydrate the skin and help brighten the skin.

6. Sweet potatoes

Sweet potatoes are rich in beta-carotene, which converts to vitamin A in the body, which can restore skin elasticity, increase skin cell turnover, and maintain youthful, supple skin.

7. Carrots

Carrots are also a food rich in beta-carotene, which helps brighten skin.

8. Citrus fruits

Citrus fruits have anti-wrinkle effects.

Citrus fruits like oranges, tangerines, and lemons contain lots of vitamin C, which helps fight wrinkles and aids in the production of collagen - a protein essential for beautiful skin.

9. Watermelon

Watermelon is 92% water. Take advantage of every opportunity to exploit this fruit that can be considered a "miracle drug" for the skin.

10. Tomatoes

Tomatoes are rich in lycopene, which helps firm skin and reduces the activity of enzymes that can break down collagen.

11. Pomegranate

Pomegranate helps keep skin healthy by boosting collagen production, which keeps skin firm and wrinkle-free.

12. Turmeric

Turmeric helps restore sunburned skin and prevents unwanted wrinkles.

According to Zing.vn