Anti-Aging

Main Nutrients

Collagen:

The main structural protein found in skin and other connective tissues, widely used in purified form for cosmetic surgical treatments.

Vitamin C:

Plays a vital role in the formation of collagen.

Foods that increase Collagen production

Value:

  • Omega-3 fatty acids

Additional Benefits:

  • Anti-inflammatory
  • Protects the fatty membrane around cells

Examples:

  • Salmon
  • Mackerel
  • Trout
  • Herring
  • Tuna
  • Sardines
  • Shellfish

Value:

  • Vitamin C
  • Vitamin A

Additional Benefits:

  • Boosts collagen production

Examples:

  • Kale (80.4mg per cup, 134% daily value)
  • Spinach (8.4mg per cup)
  • Collard Greens (722mcg per cup)
  • Turnip Greens (549 mcg per cup)

Value:

  • Lycopene

Additional Benefits:

  • Antioxidants
  • Natural Sunblock
  • Collagen Booster

Examples:

  • Tomatoes
  • Strawberries
  • Watermelon
  • Pink Grapefruit
  • Red Bell Peppers (Vitamin C) 1/2 cup = 95mg, 158% daily value

Value:  Vitamin A

Additional Benefits:

  • Skin elasticity
  • Increased blood flow to skin surface

Examples:

  • Sweet Potatoes (1 cup = 200% daily value)
  • Carrots, 392 mcg (med size)
  • Mangoes
  • Cantaloupe
  • Papaya

Value: 

  • Vitamin C
  • Amino acids
  • Lysine
  • Proline

Additional Benefits:

  • Antioxidant
  • Keeps free radicals from breaking down collagen and elastin in the skin.

Examples:

  • Oranges
  • Grapefruit
  • Lemon
  • Lime

Value:

  • Antioxidants

Additional Benefits:

  • Fights free radicals
  • Boosts collagen production

Examples:

  • Strawberries
  • Blueberries
  • Raspberries
  • Blackberries

Value:

  • Allicin
  • Taurine
  • Lipoic Acid
  • Sulfur

Additional Benefits:

  • Anti-inflammatory
  • Antioxidant
  • Prevents heart disease
  • Prevents hypertension
  • Rebuild collagen fibers

(Should be crushed or minced to release benefits)

Value: 

  • Vitamin E
  • Omega-3 fatty acids

Additional Benefits:

  • Antioxidants
  • Glowing skin
  • Shiny hair
  • Strong nails

Value:  Amino Acids

Examples:

  • Turkey (contains lysine, a major amino acid)

Value:

  • Protein
  • Lysine

Alternatives:

  • Nuts
    • Cashews
    • Peanuts
  • Egg Whites (Proline & Collagen)

Value:

  • Protein
  • Zinc
  • Hyaluronic Acid
  • Fiber
  • Antioxidants

Additional Benefits:

  • Keeps skin hydrated, plump & firm
  • Prevents wrinkles
  • Low carbohydrates
  • Anti-inflammatory

Examples:

  • Navy Beans
  • Garbanzo Beans (chickpeas)
  • Red Kidney Beans
  • Black Beans
  • Pinto Beans

Value:

  • Omega-3 fatty acids

Additional Benefits:

  • Prevents inflammation

Examples:

  • 2 tablespoons (milled or ground & raw) 3.19g = 133% daily value

Alternative:

  • Whole Grain Bread (8,500mg)
  • Beef Bone Broth
  • Pork Bone Broth
  • Chicken with skin
  • Organ Meats
  • Collagen infused drinks
  • Gummy candy
  • Dairy
  • Legumes

Resources: https://m.activebeat.com/diet-nutrition/13-foods-that-naturally-boost-collagen-production/

https://eatingwell.com

https://healthline.com

Foods that slow aging

Value: 

  • Phytochemicals
  • Anthocyanins

Additional Benefits:

  • Reduces inflammation and oxidative stress
  • Prevents cell and tissue damage
  • Antioxidants

Alternative:

  • Wild Blueberries

Value: 

  • Magnesium
  • Healthy fats
  • Protein

Additional Benefits:

  • Slows aging process
  • Healthy snack alternative

Alternatives:

  • Peanuts
  • Cashews
  • Spinach

Value:

  • Phytochemicals
  • Antioxidants
  • Vitamin C

Additional Benefits:

  • Fights aging

(Cooking boosts Antioxidants)

(Raw boosts Vitamin C)

Value: 

  • Vitamin K2

Additional Benefits:

  • Regulates Calcium levels to bones & teeth
  • Slows aging process

Value: 

  • Phytochemicals
  • Antioxidants
  • Fiber

Additional Benefits:

  • Reduces inflammation
  • Reduces cellular damage
  • Aids digestive process

(Refrigeration prevents breakdown of Antioxidants)

Value:

  • Protein
  • Omega-3 fatty acids

Additional Benefits:

  • Reduces inflammation
  • Slows aging process

Alternatives:

  • Sardines
  • Tuna

Value:

  • Probiotics

Additional Benefits:

  • Reduces gut inflammation
  • Regulates digestive process

(Select brands with high fiber and low sugar)

Value:

  • Anti-inflammatory
  • Antioxidants

Additional Benefits:

  • Helps digestive process
  • Slows aging

Examples:

  • Spices
  • Curry

Value:

  • Cocoa Flavanol
  • Antioxidants

Additional Benefits:

  • Reverses cognitive aging
  • Anti-inflammatory

High Cocoa content (still contains sugar, fat & calories).

Avoid milk chocolate &  Dutch processed chocolate.

Resource: https://m.activebeat.com/diet-nutrition/12-foods-that-can-slow-the-aging-process/

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