5 Keys to a Healthy Diet to look younger and live longer

Ageing in life is a natural process and it is inevitable. However, there are certain changes in your dietary habits that if followed can make you look younger and live longer. So, let us take a look at 5 key additions in your diet that will keep you young and active.

Extra Virgin Olive Oil

Ashish who is a health and fitness freak and offers blockchain certifications online says that one of the healthiest fats on earth is the extra virgin olive oil. Research proves that it has several health benefits and prevents common diseases related to ageing. Extra virgin olive oil helps prevent metabolic syndrome, lowers blood pressure, is effective in fighting cancer, and reduces the risk of heart disease. Further, this oil even helps make our skin look supple, younger and glowing. Moreover, olive oil is known to have strong anti-inflammatory effects on the skin and keeps it protected from the sun damage.

Green Tea

Green tea has a high antioxidant value that keeps you protected against free radicals. These radicals are the unstable molecules which are developed during metabolism and are a healthy response to stress. Anti-oxidants of the green tea change their structure and hence they are unable to cause any damage. The polyphenols’ which is a type of antioxidants are found in abundance in Green Tea. It helps fight insulin resistance, fights diabetes and takes care of your heart. Polyphenols’ is also responsible for protecting collagen which is the primary protein in the skin. Further, it reduces stress and reverses the signs of ageing.

Fatty Fish

Abhishek who recently had to pay for research paper online says that fatty fish is the perfect anti-ageing food item. Composed of the long-chain omega-3 fats, it helps tackle the ulcerative colitis, inflammation and heart disease. Fatty Fish not only helps prevent inflammation it also cures the sun damage on the skin. One of the most famous fatty fish i.e. the Salmon has the carotenoid antioxidant called astaxanthin. It is not only responsible for the pink colour of salmon but is also a secret component which will help make the skin look younger. If consumed regularly, it will showcase improvements in the skin elasticity and keep it hydrated and supple for a longer duration.

Dark Chocolate/Cocoa

As far as the antioxidant profile is concerned, there is no competition for the dark chocolate. It is way more impactful than the cranberries, acai berries as well as the blueberries. Many reports also suggest that cocoa or the dark chocolate helps increase insulin sensitivity, reduces blood pressure and improves skin elasticity and the arterial function. Chocolate has flavanols, which is an antioxidant that helps to keep the skin protected from damage. However, the degree of flavanols present in the chocolate is variable and may be different in the different brands of chocolates.

A study proved that a bar of chocolate which had high-flavanol content almost doubled the time that people could spend in the sun before they showed any sign of redness. The same didn’t happen for the people who consumed chocolates with less flavanol content.

Another study that compared the low-flavanol cocoa and the high-flavanol cocoa proved that people who consumed the high-flavanol cocoa showcased improvements in hydration, thickness and smoothness along with better blood flow to the skin.

Please know, the higher is the degree of cocoa in the chocolate higher would be the flavanol content. So, always pick dark chocolates which have over 70% cocoa solids.

Vegetables

Akhil, a dietician by profession who simultaneously offers research paper for sale online says that vegetables are rich in nutrition and low in calories. Vegetables have antioxidants which help reduce the risk of cancer, heart diseases and cataracts. Certain vegetables are also rich in carotenoids like beta carotene which keeps the skin protected against free radicals and solar radiation, both of which are the leading cause of skin ageing. Beta carotene is found in abundance in vegetables such as sweet potatoes, carrots and pumpkins. A lot of vegetables are a good source of Vitamin C that is ideal for collagen production and has good antioxidant properties.

A study showcases that when the people were fed 180 mg of vitamin C every day for 4 weeks the antioxidant activity of their skin improved by more than 37%. Some vegetables that are a good source of Vitamin C include tomatoes, bell peppers, leafy greens and broccoli. Another study showcased that women who ate more yellow and green vegetables had fewer wrinkles.

So, these according to us are the top 5 dietary inclusions which will help you look younger and live longer.