Aging is a natural process, and keeping yourself healthy as you age is essential. While eating nourishing foods is a must in all stages of life, it becomes crucial as you start aging. Therefore, it is necessary to incorporate vital nutrients that can help the body function properly and improve the quality of your life. A balanced diet and regular physical exercise can go a long way in boosting your mental health and energy levels, increasing resistance to illnesses.

What you need to know:

Benefits of eating anti-aging foods
How to create a healthy anti-aging diet plan?
Add these anti-aging foods to your diet

Benefits of eating anti-aging foods

The benefits of consuming anti-aging foods are plenty. Foods rich in antioxidants can combat free radicals that contribute to premature aging. Therefore, consuming such food can reduce anti-aging signs. Anti-aging foods comprise vitamins, ellagic acid, and collagen boosters that keep your skin youthful. With increasing age, the collagen in the middle layer of the skin, responsible for keeping skin plump, depletes. Foods with vitamin C can help the skin glow naturally.

How to create a healthy anti-aging diet plan?

Here are some of the tips and guidelines that you can follow to create a healthy diet plan consisting of anti-aging foods:

As we age, loss of appetite is common, as caloric needs and sense of smell and taste decrease. So it is good to include some nutrient-dense food such as vegetables, fruits, nuts and seeds, beans and lentils, whole grains, lean protein and low-fat dairy. One must limit fried, processed and refined foods as they can increase your risk of severe health conditions, including diabetes, cholesterol, obesity, heart attacks and strokes.
Incorporate fiber-rich foods in every meal to avoid constipation and maintain a healthy digestive system. Soluble fiber is known to keep your cholesterol levels in check.
Stay hydrated. Consider drinking alternatives such as vegetable juices, soup, green tea, coconut water, and water-rich fruits such as watermelon and muskmelon.
Including whole grain foods, such as oatmeal, whole wheat bread and pasta, and brown rice, can help keep inflammation at bay. They also contain vitamin B compounds – riboflavin and thiamine, essential components for the skin.

Add these anti-aging foods to your diet

Here are some of the foods that have anti-aging properties and can be incorporated into your daily meals:

Amla – Also known as Indian gooseberry, amlas are power-packed with vitamin C, which helps slow down the aging process. Amla helps reduce cell damage and protects the body from free radicals (oxidation).
Omega 3 – Omega 3 is a vital nutrient for optimal health and an essential fatty acid that the body cannot make alone. It is also necessary for immunity, brain and eye functions and inflammatory responses. Omega 3 foods include fatty fish (salmon), nuts and seeds such as walnuts and flaxseeds.
Avocado – Avocado is one of the best anti–aging fruits high in oleic acid, a substance that reduces inflammation. Avocado also contains vitamins K, C, E and A, which prevent the negative effects of aging by maintaining your skin health.0
Watermelon seeds – Watermelon seeds contain zinc, which slows down the aging process because of their ability to do protein synthesis, cell division and repair. It also has magnesium (140% daily requirements), copper, manganese and potassium, and these nutrients contribute to strengthening bones and mineral density.
Yogurt – Yogurt is rich in calcium, which helps manage osteoporosis, and contains good bacteria that help maintain gut health.

Anti-aging diet chart

Days of the week	Time of the day	Food combination
Sunday	Breakfast	Chicken sandwich (4 slices of bread) + 1 cup skimmed milk
	Mid-morning	(1/2 cup) pomegranate
	Lunch	Veg pulao rice (1.5 cups) + 1 cup soybean curry + (1/2 cup) low fat curd
	Evening	1 cup black or green tea + 2 biscuits
	Dinner	Flatbreads + Ladyfingers (1/2 cup)
Monday	Breakfast	Flatbreads+ 1 cup egg curry (2 eggs)
	Mid-morning	Almond milkshake with dark chocolate (1 glass)
	Lunch	Flatbreads +(1/2 cup) salad + Salmon curry (180 grams fish)+ (1/2 cup) cabbage
	Evening	1/2 cup kale + pecan salad
	Dinner	Tomato dish + Flatbreads (1/2 cup)
Tuesday	Breakfast	Rice dosa + Brussel sprouts (1/2 cup)
	Mid-morning	1 glass blueberry milkshake
	Lunch	(1/2 cup) rice+ kidney beans curry 1 cup + (1/2 cup) cucumber salad + Ladyfinger sabzi (1/2 cup)
	Evening	A cup of chicken bone soup
	Dinner	Wheat dosa + 1 cup bitter guard sabzi
Wednesday	Breakfast	Moong dal + Tomato chutney + skimmed milk
	Mid-morning	2 oranges
	Lunch	Flatbreads + Grilled chicken (150 grams) + kale salad with olive oil
	Evening	Brown rice flakes poha with nuts
	Dinner	Wheat upma 1 cup + (1/2 cup) green beans dish
Thursday	Breakfast	Mushroom Paratha + tomato chutney.
	Mid-morning	Yogurt with a cup of grilled vegetables
	Lunch	Rice + Flatbreads + Fish masala (180 grams)
	Evening	Avocado milkshake
	Dinner	Flatbreads + a cup of mixed veg curry
Friday	Breakfast	Idlis + sambar (1/2 cup) + green chutney + egg whites
	Mid-morning	A glass of walnut milkshake with dark chocolate
	Lunch	Cup of rice + Flatbreads + 1 cup soybean curry + (1/2 cup) low fat curd + Ladyfingers (1/2 cup).
	Evening	1 cup skimmed green tea + 2 whole grain biscuits
	Dinner	Flatbreads with a cup of ridge gourd sabzi
Saturday	Breakfast	Paneer Paratha + green chutney
	Mid-morning	Pink grapefruit
	Lunch	(1/5 cup) rice + chicken curry (150 grams)+ Spinach sabzi (1/2 cup) + (1/2 cup) low fat curd.
	Evening	1 cup roasted beetroot cucumber salad
	Dinner	Wheat upma + (1/2 cup) green beans sabzi

Incorporate a balanced diet rich in antioxidants, omega-3 fatty acids, and collagen-boosting nutrients. Avoid processed, refined, and fried foods, alcohol, or raw meat. This diet will support your overall health, help slow down the process of aging, and maintain youthful energy.

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