Although aging cannot be completely avoided, experts say that the right diet can significantly help combat it. The foods we consume to nourish our bodies directly contribute to all aspects of our health, including longevity and cognitive function. Raafat Gerges, a licensed psychologist with the Moment of Clarity organization, explained to the Washington Post: "By proper nutrition and focusing on what the body needs, it is possible to avoid the damage caused by past negative impacts, and in some cases, reverse it." He added, "It is not too late; the body and brain are designed to heal themselves." Lisa Young, Ph.D. and nutrition professor at New York University, stated in the Post that "a healthy diet helps improve brain health and prevents cognitive decline." Below are five foods commonly recommended to help restore youthful radiance, at any age.
- **Dark Leafy Greens:** Kale, spinach, Swiss chard, and broccoli are rich in vitamins, minerals, and fiber while remaining low in calories. Better yet, they are linked to slower cognitive decline. These vegetables contain high levels of vitamin A and vitamin C, both of which are antioxidants, meaning they help prevent cell damage. Broccoli also contains beneficial nitrates that provide anti-aging effects by improving circulation and blood flow.
- **Healthy Oils:** Olive oil and avocado oil have been described as options to reduce the prevalence of Alzheimer's disease and dementia in some populations. These oils can be used in salads, consumed with sandwiches, or used as a butter substitute. Adding them to any meal is a straightforward swap that can boost brain power. Plant-based oils provide a wealth of nutrients, including fatty acids, monounsaturated fats, and antioxidants.
- **Beans and Legumes:** These foods are known to be rich and packed with B vitamins, which are particularly valuable for the brain and nervous system. Beans and legumes found in cuisines around the world have also been shown to support cognitive function. They are full of fiber and heart health benefits, and they serve as a major source of protein, complex carbohydrates, and various vitamins and minerals.
- **Nuts:** These healthy, nutrient-dense snacks can help manage healthy cholesterol levels, which can prevent heart diseases and support brain function. A handful of almonds, walnuts, pistachios, cashews, or Brazil nuts can provide you with a substantial dose of protein, antioxidants, vitamins, minerals, and unsaturated fats, all of which are heart-healthy.
- **Fermented Foods:** These foods have been shown to offer a range of health benefits, and consuming them daily can serve as an anti-aging, antihypertensive, anti-inflammatory, antidiabetic, anticancer, and antiallergic remedy. Some experts consider the gut to be the "second brain," referring to the important nerve network in the digestive system that is known to synchronize with the brain. Fermented foods are often described as one of the most beneficial food groups for gut health due to their high concentration of probiotics, bacteria, vitamins, and beneficial minerals. They also help maintain skin health while keeping its glow.
