If life continues, we will all face aging. When we’re in our younger years, we can feel that we have time on our side. However, as we mature into later years (middle age and beyond), we begin to realize that we have more years behind us than we do in front of us.
Have you reached that point? You’ve looked in the mirror, and have come face to face with the changes brought on by aging. The question is how do you age with grace? The answer is maintaining a healthy lifestyle. This means regular physical activity, getting quality sleep, reducing stress, having supportive social interactions, trusting in divine power, and taking in good nutrition.
Speaking of good nutrition, one of the critical keys to aging well is getting plenty of antioxidants. Antioxidants are good for you because they can neutralize free radicals. Free radicals are unstable molecules that can be caused by both external and internal factors, such as environmental pollutants, stress, and a poor diet.
Research has shown that damage caused by free radicals can cause major diseases, including cancer, as well as contribute significantly to the aging process. Since antioxidants neutralize these molecules, they help protect you from disease and slow down the effects of aging.
Here are some essential antioxidants and where you can find them:
- Flavonoids. These are a large group of plant-derived compounds that can delay the biological aging process and reduce the risk of disease. This is a primary reason to be sure to add more fruits and vegetables to your diet. Several studies indicate that flavonoids have a preventative action for cancers and cardiovascular disease, which itself can tend to accelerate the aging process.
- Vitamin C. This antioxidant helps produce collagen, aids in protecting the skin and builds blood vessels and cartilage. Vitamin C has been shown to protect against heart disease, stress, and cancers. Rich sources of vitamin C include guava, mango, bell peppers, oranges, kiwi, and strawberries.
- Vitamin E (alpha-tocopherol). Alpha-tocopherol helps protect cell membranes by neutralizing the oxidation of these membranes, which protects against accelerated aging. Getting an adequate amount of vitamin E is also associated with a decreased risk of Alzheimer’s disease and prostate cancer. Vitamin E can be found in food sources like nuts, seeds, avocados, spinach, and tomatoes.
- Glutathione. This is one of the most potent antioxidants and is sometimes called the “master antioxidant.” Glutathione helps to reduce oxidative stress and protects against cell damage. Glutathione also helps to repair skin damage, detoxify skin, improve elasticity, and improve sleep. Food sources of glutathione include avocados, spinach, broccoli, walnuts, cabbage, and grapefruit.
- Selenium. As an antioxidant, selenium helps to slow aging by reducing inflammation and oxidative stress. Selenium also improves immune function and helps to prevent mental decline. You can find rich sources of selenium by including foods like Brazil nuts, chia seeds, lentils, brown rice, cashews, and tofu in your diet.
Antioxidants play a crucial role in not only slowing the aging process but maintaining good overall health. In fact, being in poor health can accelerate the aging process. By practicing healthy lifestyle habits, including eating a well-balanced, whole-food, plant-based diet you increase your chances of aging with grace.
Sources:
- https://drdavidjack.com/blogs/beauty/what-is-glutathione-and-why-does-my-skin-love-it#:~:text=Glutathione holds many anti-ageing,Supplement your diet
- https://biomprobiotics.com/food-with-the-highest-glutathione/?srsltid=AfmBOoqZcaci9DNxhVu-2xVD-8tWqNGM1XgBcV7Du5e56sQNATDCpxsV
- https://pubmed.ncbi.nlm.nih.gov/30511318/#:~:text=Aging is an inevitable process,; Reactive oxygen species; Selenium.
- Photo by: Adam Zubek-Nizol