Have you recently gazed into the mirror and noticed receding hairlines or pronounced wrinkles? With ever-increasing age, your metabolism takes a punch, testosterone levels start dwindling, and your immune system is not as robust as before.
Hair loss and fine lines are the hallmark signs of aging, but more than just outer appearance, the function of your internal organs and tissues may also decline. Plus, the risk of ailments increases with age.
No one can stop the clock, but you can delay the process of aging with what you do and eat.
Adopting an anti-aging diet may help to support the functioning of your organs and immune system. In return, your body will thank you by combatting physical signs of aging for a more youthful and radiant glow.
Let’s explore the top must-try anti-aging foods for men to reverse the age clock!
Fatty fish
Fatty fishes, such as salmon and tuna, are the perfect candidate to incorporate into your anti-aging diet.
Fatty fishes contain two types of omega-3 fatty acids. These are docosahexaenoic acid, or DHA, and eicosapentaenoic acid (EPA).
These healthy fatty acids are thought to tackle the effects of aging in several aspects.
Firstly, omega-3 fatty acids may promote quicker wound healing, reduce UV-induced damage and hyperpigmentation, boost the functioning of your skin barrier, and reduce the risk of skin cancer.
Increasing the intake of this anti-aging food may help manage the formation of age spots or sun spots via its anti-photoaging effects [1].
According to research, these fatty acids also have substantial cardioprotective effects.
It’s normal for your heart’s health to decline with age, but omega-3 fatty acids are a practical and effective way to support cardiovascular function and prevent heart-related diseases.
They can reduce bad cholesterol and blood pressure while elevating the levels of good cholesterol in your blood. Plus, these healthy fats have anti-arrhythmic effects that help prevent or manage the irregular beating of the heart.
Moreover, their potent anti-inflammatory properties may decrease the risk of coronary heart disease and controlling arteriosclerosis, which is the stiffening or hardening of blood vessels [2].
These powerful anti-inflammatory effects can also reduce the pain and symptoms of chronic inflammatory conditions such as rheumatoid arthritis [3].
For a healthier heart, skin, and joints, fatty fishes are delicious anti-aging foods worth a shot. Plus, they are a great way to fuel your energy, especially if you lead a hectic or active lifestyle.
Nuts
Nuts, such as almonds and walnuts, are addictive snacks packed with anti-aging properties.
They may help preserve your heart function as you age by lowering blood pressure, bad cholesterol, and blood fats. Additionally, they may increase good cholesterol and enhance blood vessel function [4].
If you have diabetes, almonds may help improve your blood sugar as studies have discovered that they can reduce postprandial (after meal) readings and decrease insulin resistance. Plus, say you’ve noticed your metabolism dwindling the older you get.
In that case, almonds are an excellent replacement for less healthy snacks. Research shows that they help maintain and improve satiety and are unlikely to promote weight gain even in larger amounts. Hence, almonds may help with weight control [5].
Studies investigating the effect of pistachios consumption concluded that they could help your heart in several ways too.
They help reduce bad cholesterol in the blood and improve your lipid profile. Additionally, diabetics may also benefit from consuming pistachios as they may lower your HbA1c levels, blood pressure, and body mass index (BMI) [5].
Despite all these benefits, the American Heart Association recommends having only four servings of nuts per week as they can pack a punch in terms of calories.
One serving of nuts is approximately equal to a tiny handful of whole unsalted nuts. Plus, take note that raw and unprocessed nuts are the better option. Don’t cancel out the impressive health benefits of nuts by eating those coated in sugar, salt, or chocolate [6].
Avocados
Avocados are another must-try anti-aging food that can support your eye and joint health.
Osteoarthritis is a reasonably common progressive joint condition that affects many people as they grow older or become overweight.
Because this joint condition is characterized by excessive inflammation, avocados may help improve the symptoms and pain linked to this condition. This is because they are rich in lutein and zeaxanthin, which are antioxidants [7].
In addition to that, zeaxanthin has also been extensively covered in research studies involving eye health.
These studies suggest that this compound can protect against eye conditions such as age-related maculopathy and cataracts [8, 9].
Maculopathy is also known as macular degeneration, and this is a disease characterized by the progressive blurring of vision in both eyes. Because of its zeaxanthin content, eating avocados on a long-term basis may help to reduce the impact of aging on your vision.
Berries
Berries, such as blueberries, strawberries, and raspberries, are rich in bioactive compounds such as vitamins and anthocyanin, making them a great anti-aging food for men.
These are potent antioxidants and anti-inflammatory compounds that give berries their health benefits.
Because berries have strong antioxidant properties, studies suggest that they can help alleviate and improve symptoms of inflammatory conditions such as arthritis, protect against cardiovascular diseases and neurodegenerative disorders, and even reduce the risk of cancer.
The prevalence of cardiovascular and neurodegenerative diseases tends to increase with age, so berries may aid in preventing or slowing the progression of those conditions [10].
If you wish to incorporate berries into your anti-aging diet, opt for fresh, unprocessed berries.
The bioavailability of the vitamins and antioxidants in berries is dependent on the processing and storage method. For example, processing procedures, such as using high-temperature treatment, are one of the biggest culprits responsible for reducing the antioxidant properties of berries. Hence, processed berries in the form of extracts of juices may not confer as many benefits as fresh ones [11].
Green Tea
Green tea has powerful anti-aging properties, especially in enhancing skin complexion and reducing signs of skin aging.
Studies suggested that green tea can be incorporated into health, food, and cosmetic-related products due to its powerful anti-aging effects on the skin [12].
A study involving both topically applied and orally-consumed green tea revealed that green tea could combat skin aging by improving the elasticity and overall complexion of the skin.
However, the study failed to confirm whether these benefits resulted from topical or oral green tea usage [13].
Other than skin health benefits, green tea was also shown to help with improving insulin sensitivity and increasing fat metabolism during exercise [14].
Lastly, green tea may also help with reducing the risk of cardiovascular diseases, though further research is warranted to confirm these benefits [15].
Watercress
Watercress is an excellent anti-aging food as it is packed with vitamin B9, vitamin C, vitamin K, and other bioactive compounds that contribute to its impressive antioxidant properties.
Extensive studies have suggested that watercress may help prevent cancer, lower blood cholesterol, protect against heart diseases, and combat inflammation in the body. Plus, it can support the function of your immune system and protect against age-related eye diseases [16, 17].
Say you wish to attain the most benefit from watercress consumption. In this case, it is recommended that you eat it raw with your salad or lightly steam it.
More heat-intensive cooking methods like boiling are best avoided as heat can dampen the antioxidant properties of watercress [18].
Turmeric
Turmeric is probably most well-known as the main spice in curries and is a versatile ingredient commonly incorporated into Asian dishes. The compound curcumin is found in turmeric.
Curcumin gives turmeric its potent anti-inflammatory properties.
Many studies propose that curcumin’s ability to suppress chronic and acute inflammation helps prevent conditions such as rheumatoid arthritis and cardiovascular diseases [19, 20].
Furthermore, there are promising results that turmeric may help as a potential remedy against neurodegenerative diseases such as Alzheimer’s and brain aging [19].
Some creative ways to include turmeric into your daily meals are adding it into your blended juices or smoothies, eggs, or hot milk. Additionally, you can include it in marinated meats for that extra kick of flavor.
Conclusion
In conclusion, these are some anti-aging foods that would give you an extra boost of nutrients.
Of course, these foods are not a miracle cure for medical conditions or an instant wrinkle-remover, but having a healthier and more nutritious diet is unlikely to cause you any harm.
The saying goes, ‘You are what you eat,’ and that does carry some truth to it. Undeniably, what you consume has a profound impact on your physical health and well-being.
In due time, your body will thank you for treating it with extra care and love.
Disclaimer: This article purely acts as a guide. Before making any drastic changes to your lifestyle or diet, be sure to consult your healthcare professional.
By Jasmine Chiam
References
[1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6117694/
[2] https://academic.oup.com/ajcn/article/87/6/2003S/4633490#111222110
[3] https://www.arthritis.org/health-wellness/healthy-living/nutrition/healthy-eating/best-fish-for-arthritis
[4] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257681/
[5] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257681/
[6] https://www.health.harvard.edu/staying-healthy/eat-a-handful-of-nuts-get-a-bucketful-of-benefits
[7] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3664913/
[8] https://pubmed.ncbi.nlm.nih.gov/16723441/
[9] https://pubmed.ncbi.nlm.nih.gov/12766044/
[10] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4632771/
[11] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5890122/
[12] https://www.sciencedirect.com/science/article/pii/S1876382020313937
[13] https://pubmed.ncbi.nlm.nih.gov/16029678/
[14] https://academic.oup.com/ajcn/article/87/3/778/4633440
[15] https://academic.oup.com/jn/article/138/8/1548S/4750815
[16] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4656250/
[17] https://www.sciencedirect.com/science/article/pii/B978012812780300012X
[18] https://pubmed.ncbi.nlm.nih.gov/27374550/
[19] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2827376/
[20] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5310664/