Anti Aging Diet Plan

You've probably heard the saying, "You are what you eat" before, but did you realize that it's actually true? Your diet plays such an important role in how you feel, how you look, your brain power, your energy level and stamina, your skin's health, and so much more! The good news is that if you incorporate certain foods into your diet you can expect an improvement in these areas of your life. The end result is that you will look and feel younger. Expect to be asked what your secret is or how many surgeries you've had to look the way you do!

Spinach

The first anti-aging food is spinach. One common problem older women face is osteoporosis. This is the result of a calcium deficiency. Spinach is rich in both calcium and vitamin K. Vitamin K helps increase bone density and reduce the risk of hip fractures. One cup of spinach will give you even more than your daily requirement of these important elements. Spinach is also an excellent source of zeaxanthin and lutein, which help improve eyesight.

Some ways to incorporate spinach into your diet could be to swap out lettuce for spinach on your sandwiches. Add shredded spinach to cassaroles, soups, or pasta dishes. To make a salad even better (using spinach instead of lettuce, of course!) add strawberries! They help improve the health of your brain cells, because they're full of polyphenols.

Curry

Curry is simply brain food. In India where curry is a daily staple, they have one fourth the cases of Alzheimer's that we do! The reason for this is that this spice is rich in the antioxidant curcumin. This prevents the growth of amyloid plaque. This is sticky protein that is very harmful to brain cells. Curry is also instrumental in protecting us from the damage of free radicals.

Indian food is a great source of curry, but we often tend to avoid it as we get older for gastrointestinal reasons! (It's rather spicy!) But there are other ways you incorporate this superfood into your diet. Add a little bit to pasta dishes, rice, or couscous. If your making a stir-fry, add a pinch for flavor. You can even sprinkle a little bit on your sandwich spread for an extra kick.

Tomatoes

Tomatoes are essential for the health of your skin. They can protect your skin from harmful UV rays because of the high amounts of lycopene. This can help prevent wrinkles, which are often a result of sun damage. Adding a little olive oil drizzled over your tomatoes or even chopping them up and adding them to various dishes can help you absorb the lycopene into your system better.

Of course, adding tomatoes to a salad is a given, but there also other ways to add this fantastic food to your diet. Instead of ordering your usual cocktail, have a virgin Bloody Mary. You can also sprinkle tomato slices with feta cheese, basil and olive oil and broil them for an excellent side dish.

Almonds

One small handful of almonds will give you your daily dose of vitamin E. This nutrient is essential for keeping you flexible and agile and improving your coordination and balance. This is because it counteracts the toxic power of free radicals to your nervous system and muscles.

Almonds are great in a stir-fry or salad. You can also incorporate slivered almonds into yogurt or into a trail mix with dried fruit. Try using almond butter instead on your morning muffin, with maybe even a drizzle of honey.

Dark Chocolate

Yes, you read that right! Dark chocolate not only satisfies your cravings, but also helps to lower your blood pressure! High blood pressure is a common problem in older people and often puts you at high risk for a heart attack or stroke. Simply a small quarter of an ounce of chocolate each day can lower your blood pressure by several points. The reason for this is that cocoa is packed full of flavonols. This chemical helps the blood vessels relax and keeps them supple.

Chocolate is pretty fun to just eat by itself, but there are some other ways you can get your daily dose as well. Sprinkle a few mini chocolate chips on your whole grain pancake in the morning. Add a teaspoon of unsweetened cocoa powder to your morning coffee. You can even use mole sauce on tamales, tacos, or enchiladas. Mole sauce is a great source of cocoa.

Berries

Berries of all kinds, but especially blueberries are extremely rich in antioxidants. They fight free radicals that cause inflammation and cell damage. These problems can lead to diabetes, heart disease, osteoporosis, arthritis, cancer, and Alzheimer's. Berries are also a great source of vitamin C, which can help keep your complexion smooth and youthful. Berries are great to eat by the handfuls or you can pop them into salads too.

Protein

A lack of protein in the diet is dangerous as you get older. Each year your muscle mass declines, which leads to a slower metabolism and easier weight gain. The added weight then contributes a host of health problems. To keep your strength and muscle mass up you need a healthy dose of protein each day. There are a number of foods that a great source of protein--lean beef and pork, skinless chicken or turkey breast, seafood, eggs, beans, low-fat cheese, skim milk, and yogurt. You need about 11 ounces of protein each day, so make sure to incorporate some into each meal.

Fish

Fish like salmon or tuna are rich in omega 3 fatty acids. This is essential for reducing inflammation. It even helps improve your mood or attitude. If you simply don't like fish, you can get omega 3 from other sources, such as flaxseed or walnuts. Regardless of where you get it, you need this healthy fat to feel more energetic.

Whole Grains

Whole grains such as whole wheat, rice, oats, bread, and cereals are rich in fiber. This keeps your digestive system on track and fills you up faster. Both of these positive aspects can help keep your weight stable. They can protect you against heart disease, diabetes, cancer (especially of the colon), stroke, and high blood pressure. Avoid refined grains which have already filtered out many of the essential nutrients you need.

Changing your diet to improve your health and reduce the signs of aging really isn't some big secret. It's simply using a little common sense and educating yourself about how to become healthier. When you combine a healthy diet full of the foods listed above and adequate exercise, you can expect to feel and look younger. It's just that simple.

Click Here To Compare The Best Anti Wrinkle Creams