Stay Young by eating the right Foods!

The process of aging occurs not only in the form of internal aging but also through the appearance of fine lines and wrinkles. The skin undergoes a natural process of ageing, but this process may be slowed down or even reversed if we only make the right choices. Good nutrition and a healthy lifestyle will postpone the process of aging. Foods rich in antioxidants counter damage that occurs due to oxidative damage to DNA, proteins, and macromolecules, which accelerates ageing. 

Superoxide, hydrogen peroxide (H202), and hydroxyl radical (-OH), which are mutagens produced by radiation, are products of normal metabolism involved in ageing mechanism. Lipid peroxidation gives rise to mutagenic lipid peroxides, lipid hydroperoxides, lipid alkoxyl and peroxyl radicals, and enals (a,4-unsaturated aldehydes). Naturally occurring antioxidants, exhibit a wide range of biological effects, including anti-inflammatory, anti-aging, anti-atherosclerosis, and anticancer. Natural antioxidants are widely distributed in food and medicinal plants. Foods have shown promising benefits because they support anti-inflammatory or detoxification pathways in the body include cruciferous vegetables such as Broccoli, Argan oil, Coconut oil, Pomegranate, Soya, Green Tea, and marigold.

    Vitamins also act as antioxidants to enhance anti-ageing. The vitamin D in yoghurt acts to reduce DNA damage, counter inflammation, photocarcinogenesis, and the appearance of ageing on skin. The vitamin B prevents skin inflammation and pigmentation and promotes collagen synthesis and to decelerate aging. Vegetable from the Brassica group such as broccoli, cauliflower, and collard greens are well worth the nutrition hype as they are a powerhouse of vitamins A, C, and E. One serving of broccoli provides detoxifying phytonutrients in addition to antioxidants that fights chronic inflammation. Vitamin C, found ubiquitously in all citrus fruits and also in pink guava and coriander will reverse the process of ageing, senile dryness, and protect you from sun damage through consumption and topical application. Figs are an excellent source of fiber, rich in polyphenols and flavonoids that prevent oxidative stress keeping us younger for longer.

Coupled with improved antioxidants, metabolism optimized through probiotics helps improve ageing. Agastache rugosa leaves and fermented foods like kimchi, kombucha, sauerkraut contain probiotics that improve the immune response, slow the ageing process and help the skin retain a youthful glow. Communities with the highest number of centenarians have traditionally consumed probiotic drinks to counter the harsh effects of growing older. 

Including blueberry in the diet reverses age-related decline by improved cognitive and motor behavior as well as the improvement of memory. A simple fruit Pomegranate, Punica granatum, has potent antioxidant potential and has been used in multiple products as a topical antioxidant. Its high antioxidant content makes it an interesting potential ingredient in cosmetic formulations. Soybeans have bioactive compounds such as isoflavones that exert anti-carcinogenic effects and have an estrogen-like effect, which combats the accelerated aging due to menopause. The natural foods which possess anti-oxidant and anti-inflammatory activities are well-worth the hype. All it takes to reverse the harsh processes of ageing are a few well-informed choices. 

Some of the source of foods and their proven anti-oxidant activity

Author - Dr. Indumathi Somasundaram