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As you age, a lot of things go for a toss. Your skin starts looking dull and loose, you suffer from thinning of hair, memory starts becoming weak, and bones lose their density. Well, this is inevitable. But rather than thinking of what’s going to happen 20 years down the line, what if you start working on yourself today, so that you can delay ageing? Yes, you totally can by consuming a diet that will help you age gracefully.
Unfortunately, the environment we live in impacts us adversely. On top of that, we are obsessed with junk food and sugar-laden colas that makes our lifestyles extremely poor. And then again, we spend a fortune to look and feel our age, and that’s really sad, to be honest.
Thankfully, a healthy diet can solve this problem, and you can flaunt your ageless beauty as long as you want!
So, let’s find out what kind of foods prevent ageing:
Dairy is very important, because once you step in your 30s, your bone density gets a major blow. Your body needs more calcium than it ever needed, to maintain your bone health. But make sure you consume low-fat dairy products, because they are low in fat, and that means you also don’t have to worry about piling on extra calories!
“To ensure that calcium is absorbed properly in your body, ensure that you get vitamin D by spending 15 minutes in the sun”, suggests Dr Salini Somasundaram, dietician from Columbia Asia Hospital, Pune.
Iron is another nutrient that women really need, and trust us we aren’t consuming as much as we should. That’s why we are the most anemic species. So, what do we do? We eat spinach at least thrice a week. It is one of the richest sources of iron and you can take it in many forms.
“You can have spinach sabzi, spinach soup, spinach smoothie, spinach salad, spinach juice, or whatever form you like it in. There are endless options to suit your taste buds”, she suggests.
Nuts and seeds are a powerhouse of nutrients and minerals, which is why you must nosh on them as much whenever you can! If you are vegan, then including nuts and seeds in your diet is certainly a must for you, because it will replenish all the important nutrients you are missing out on.
“Eating almonds and walnuts on a daily basis is a must. Apart from that you can include sunflower seeds, flax seeds, watermelon seeds, muskmelon seeds, etc for better immunity and overall well-being”, she recommends.
There are a few options available, when it comes to getting nutrients like omega 3 and vitamin B in your diet. But, if you include fish or other seafood items in your diet like prawns, then you don’t have to worry at all.
“For skin and hair, fish oil is very important. It not just keeps the elasticity of your skin intact, but ensures the glow and the texture are also maintained”.
says Dr Somasundaram.
The key here is fibre. “Remember to include fibre to your diet — add fresh green leafy vegetables, vegetable and fruit salads. Fibre helps with satiety, and fills you for longer. It also improves the chance of cutting down cholesterol levels. It also lowers the risk of heart disease, type 2 diabetes, and colon cancer, and avoids constipation”, she said.
“As per the ICMR recommendations, fiber intake should be atleast 40g/day. After age 50, people should aim for 30 grams of fibre a day, since there is a higher chance of nutritional deficiencies in the ageing process”, she suggests.
“I would suggest that you should reduce your intake of butter, fatty meats, salt, sugar, and packaged foods. A diet rich in fresh produce and less dependence on packaged food and junk food helps protect against heart disease, and cancer,” suggests Dr Somasundaram.
“Avoid caffeine or alcohol in your diet. Limit your usage of TV, cell phone, laptop, or any other electronic gadgets. And don’t forget to exercise for at least 30-60 minutes on a daily basis.”
Who would have thought that just eating right can help us age gracefully? So ladies, it’s high time you include all these foods to your diet to stay hale and hearty from head to toe.