First off, what is cholesterol and why do you need to lower it? Cholesterol is a fat-like substance that the body uses to build healthy cells. If that’s the case, why is it so dangerous and do you really need to lower it? Yes and no, because not all cholesterol is created equal. 

Low-density lipoprotein (LDL) or “bad” cholesterol can form plaque in the arteries and increase the risk of atherosclerosis. High-density lipoprotein (HDL) or “good” cholesterol can help remove bad cholesterol from the bloodstream. If you have high cholesterol, you have a higher risk of heart disease and heart attack. It also means that you have too much LDL and not enough HDL, but there are lifestyle changes you can make to lower your LDL and increase your HDL.

Eat Healthier

This is such a broad concept, right? It can be difficult to know which healthy foods to eat to benefit your situation. Regarding heart health, a few simple dietary changes can reduce cholesterol: 

• Avoid trans fats: These fats are common in margarines, store-bought cookies, crackers and cakes. On ingredients lists, you may see hydrogenated oils or partially hydrogenated vegetable oils, both of which are trans fats that raise total cholesterol levels.
• Increase soluble fiber intake: Soluble fiber essentially grabs cholesterol in the gut before it gets into the bloodstream, a process that helps lower LDL levels. It exists in oats, barley, quinoa, lentils, chickpeas, whole grains, kidney beans, Brussels sprouts, walnuts, and flaxseeds. 
• Reduce intake of saturated fats: Saturated fats are primarily found in full-fat dairy products and red meats. Much like trans fats, saturated fats can raise bad LDL cholesterol levels. 
• Eat more omega-3 fatty acids: Omega-3s don’t affect LDL levels, but they do offer other heart-healthy benefits, such as reducing blood pressure and boosting HDL levels. Foods that are rich in omega-3s include flaxseeds, chia seeds, walnuts, avocados, salmon, and cod.

Quit Smoking

When you quit smoking, you can help raise HDL cholesterol levels and ultimately reduce your risk of lung cancer and lung disease. The chemicals in cigarettes damage your blood vessels and accelerate the accumulation of plaque in the arteries. Studies have shown that within 20 minutes of quitting, blood pressure and heart rate recover from the spike that comes from cigarettes. Within three months of quitting, both lung function and blood circulation start to improve. Within a year of quitting, your risk of heart disease is 50% less than someone who smokes. 

Lose Weight

If you carry a few extra pounds, you have a higher risk of high cholesterol. One study found that losing 5%-10% of total body weight for overweight or obese people, respectively, could be enough to improve cholesterol levels. It can be difficult to lose weight, especially if you have struggled with weight loss in the past. Consider small changes to start, rather than committing to an all-or-nothing diet. Start by drinking water or seltzer water in place of sugary beverages and sodas. If you crave sweets, opt for fresh fruit instead of processed boxes or bags of candy. Choose plain, air-popped popcorn instead of bags of flavored chips. Finally, look for ways to incorporate more activity into your daily life. Take the stairs instead of the elevator or park farther away from the office to walk more. Walk on your lunch breaks instead of sitting down the entire time. 

Prepare Foods A Little Differently

Sometimes it’s not what you eat, but how you eat it. If you can change what you buy in the grocery store, you can change how you prepare your meals. Food prep is just as important as food choices if you want to lower your LDL cholesterol levels. Instead of frying, breading, or cooking food in lots of butter, consider boiling, roasting, baking, poaching, or broiling as alternative cooking methods. Additionally, trim the fat and remove the skin off meat, poultry, or fish. That helps you get the protein you need without the need of excess fat intake. 

Exercise Most Days Of The Week

When you exercise at a  moderate-intense level, you can help raise HDL cholesterol. As long as you are able to exercise in your current condition, aim to exercise for at least 30 minutes per day, five times per week. If you engage in high-intensity workouts, 20 minutes of exercise three times per week is sufficient, according to health experts. Adding physical activity, even in short intervals several times a day, can help you lose weight. Consider the following: 

• Riding your bike to work (provided you live within a feasible riding distance)
• Playing a sport you love, such as a community sport (soccer, pickleball, basketball, etc.)
• Taking a brisk walk during your lunch break

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In the dessert world, is there a more classic combination than lemon and poppy seed? Vanilla and chocolate may take the majority vote, but lemon and poppy seed is truly a great combination. Regarding this chia pudding, it is packed with incredible lemony flavor, poppy seeds, protein, healthy fats, and natural sugars. You can whip up this recipe in 15 minutes or less, place it in the fridge to set overnight, and then pull it out in the morning to enjoy as a healthy, filling breakfast.

The great thing about this chia pudding is that it only requires six ingredients. Chia seeds are the star of the show, and rightly so! They help to optimize digestive function and supply the body with a lot of omega-3 fatty acids, which benefit heart and brain health. The unique combination of healthy fats, fiber, and proteins in chia seeds makes them great to include in your breakfast because they help you satiate you. That means that enjoying chia pudding in the morning can help keep you full until lunch.

Although this recipes calls for homemade almond milk, you have the freedom to use the homemade nut or seed milk that you prefer. Homemade cashew milk, walnut milk, or even hemp seed milk can contribute to a creamy texture. If you want to go the full vegan route and abandon raw vegan (not endorsing this for cleansers), you can use oat milk or other store bought non-dairy milk. We would not use coconut milk, though.

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If you eat certain foods, especially unhealthy foods, you probably know how they affect your body. Perhaps your stomach hurts more if you eat a lot of fried foods. Maybe you feel more bloated after consuming a lot of pasta. The foods you eat influence your digestive health, but research shows that there is a link between nutrition and skin health. 

Researchers already know that the gut-skin axis influences skin inflammation management. If you eat more pro-inflammatory foods, the skin can age more quickly. High-glycemic foods can trigger acne flare-ups, especially in people who are genetically predisposed to acne. Eating too many sugary foods can lead to fragmented or hardened collagen, which weakens the skin’s foundation and increases the risk of premature aging. 

Learning about the foods that negatively affect the skin is just as important as figuring out which ones promote healthy skin. When you focus on consuming foods with skin-enhancing nutrients, you may notice more youthful skin. If you want to promote smoother, softer, and firmer skin, add the following three foods to your diet.

Mangos

If you enjoy the tropical sweetness of mango, consider your skin lucky! As long as you consume mangos in moderation, they may help reduce the appearance of fine lines and wrinkles. One study monitored the effects of consuming either a half-cup of mangos or a cup and a half of mangos, four times per week for 16 weeks. At the end of the study, researchers found that there was a reduction in wrinkle severity with the half-cup of mangos. The study authors attributed that to the carotenoid and flavonoid content of mangos. In the one and a half cup serving, however, the appearance of wrinkles increased. That is likely because of the higher sugar content. 

Almonds

If you need a midday snack to keep you full between meals, almonds are a great option. Not only do they satiate you, but they may also reduce the appearance of wrinkles. In a prospective randomized controlled study, dermatologists found that snacking on almonds helped ease dark spots and wrinkles. A separate study consisting of post-menopausal women examined almond consumption on several skin parameters. Study results suggested that daily almond consumption was able to reduce wrinkle severity and facial pigment intensity. In fact, daily almond consumption for 16 weeks showed a 16% reduction in wrinkles, compared to a controlled group. Dark spots reduced by 20%. Study authors attribute this quality to the antioxidant compounds in almonds, such as vitamin E. 

Salmon

The thing to note about salmon is that you want to purchase wild caught salmon, not farm-raised salmon. Does salmon reign supreme when it comes to omega-3 content? Although it does not top the omega-3 charts, it does have a high content, which is good news for your skin, heart, and brain. Studies have found that omega-3 fatty acids decrease UV-induced skin stress, enhance skin hydration, and provide photo-protection. The fatty acids are just the tip of the beneficial iceberg, though. Salmon contains lots of antioxidants, including an impressive one called astaxanthin. According to research, astaxanthin improves skin hydration, elasticity, and texture. It may also help reduce fine lines and age spots. 

In a randomized controlled trial with 46 healthy female participants, researchers monitored a group that took astaxanthin capsules and a group that took placebo pills. In the astaxanthin group, researchers noted decreased wrinkle parameters in comparison to the placebo group. Another trial found that astaxanthin supplements helped reduce wrinkles after 16 weeks. 

In conclusion, what you eat influences how your skin looks as you age, for better or for worse. Although we are not advocating an all-or-nothing diet, keep in mind that the more you know about food, the healthier, and sexier, your body can be. Eat things that bring you joy, but know how different foods affect you.

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The skin can take a beating during the winter, and many people experience excessive dryness as a result. Crisp wind, dry and cold air, and heat from furnaces create an unfriendly environment for the skin. You may notice flakier, drier skin that’s prone to itchiness as the temperatures drop. And it seems that all the lotion in the world can’t get rid of the dryness!

Just like any other system or organ in the body, the skin requires nutrients that help it grow and repair on a cellular level. When you eat the right foods or focus on the right nutrients, you can help rebuild the skin’s natural moisturizing factor (NMF). This is a protective barrier that seals in moisture and protects the skin from environmental damage. It’s also beneficial to focus on water-rich foods that help hydrate the skin from within. 

We aren’t saying that your skin care routine is ineffective or outdated; rather, it may simply need a little enhancement. For example, using a moisturizer may prevent transepidermal water loss, but this won’t matter if the skin’s moisture barrier is weak. Attack the problem from all angles and your skin will be hydrated, moisturized, and supple before you know it. Continue reading to learn about the nutrients that will help hydrate the skin during the winter. 

Omega-3 Fatty Acids

Many dermatologists recommend people to eat avocado, chia seeds, olive oil, and fatty fish if they want glowing skin. The reason for this is because these foods contain omega-3 fatty acids, which help to improve the skin’s hydration. Omega-3s are an integral component of the skin’s lipid content, and they work to improve the barrier function. If the barrier is working properly, the skin retains more moisture and helps to keep irritants out. Additionally, omega-3s may support the skin by way of hydration and antioxidant photoprotection. 

Vitamin A

During the fall and winter months, it’s very easy to get your daily dose of vitamin A. Many seasonal produce items are naturally rich in this nutrient. Winter squash, sweet potatoes, carrots, or even collard greens and kale are excellent sources of vitamin A. Not only does vitamin A help to maintain skin elasticity, but it also works to fight inflammation, which can contribute to dry skin during the winter. 

Antioxidants

You can include vitamins A, C, E, and other phytonutrients in this category. Antioxidants work to combat free radicals, which can impair the skin’s barrier function and increase the risk of transepidermal water loss. Eating a wide variety of colorful fruits and vegetables can provide you with enough antioxidants to keep the skin hydrated. Astaxanthin, a unique phytonutrient, helps to improve skin elasticity and moisture levels. It may also protect the skin’s collagen layer. Other antioxidants may work to protect the skin from UVB rays and make positive changes to skin microbiome. 

Water-Rich Foods

In addition to drinking water every day, it can help to consume foods with high water content. Roughly 20% of the body’s water intake comes from diet, specifically fruits and vegetables. These foods also offer beneficial antioxidants and nutrients that help protect the skin barrier. Water helps to transport nutrients to your cells, while simultaneously getting rid of toxins. Keeping cells plump and healthy also discourages dry or dehydrated skin. Watermelon, cantaloupe, celery, lettuce, cucumber, radishes, and tomatoes are excellent water-rich produce items. 

Vitamin D

According to dermatologists, it’s easy for the skin to dry out if you are deficient in vitamin D, which is a fat-soluble vitamin. Vitamin D actually triggers receptors that help promote the formation of the skin barrier. Food items provide a low amount of vitamin D, so a supplement may be necessary. Consult with your doctor to determine the correct dosage for your body. As a general note, it’s often better to take a smaller dose every day, as opposed to a larger dose once a week. 

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Delicious and nutritions is the name of the game for this homemade cranberry chia jam! Unlike other jarred jams that have preservatives and added sugars, this jam uses real fruit and other whole food ingredients. Combining the mashed cranberries with the chia seeds creates a jam that not only looks jammy, but also tastes wonderfully sweet and tangy. It is the perfect flavor of jam for the holidays, and a much healthier alternative to jams and preserves.

Cranberries are naturally rich in antioxidants, surpassing the antioxidant activity of other berries. These antioxidants help protect your cells from free radical damage, which reduces the risk of chronic diseases. Additionally, cranberries exhibit anti-inflammatory properties that work to alleviate inflammation in the body. Cranberries aren’t the only superfood ingredient in this jam, though. Without chia seeds, this jam wouldn’t be as jammy, nor would it have the same amount of nutrients.

Chia seeds contribute to the overall nutritional profile of this cranberry jam. These small seeds are exceptionally rich in fiber, whcih works to aid digestion, regulate bowel movements, and maintain a healthy weight. Chia seeds also contain omega-3 fatty acids, which support heart function, brain health, and inflammation regulation. All of this is to say that this cranberry jam is as delicious as it is nutritious. It makes for a great addition to your holiday tables.

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Once you make this apple pie chia pudding, you won’t want to enjoy chia pudding any other way. It takes about 10 minutes to prepare and then you leave it in the fridge overnight to set. When you wake up the next morning, your chia pudding will be ready to go. That’s why we love chia pudding for beginner meal prep. The prep work is very minimal, but the result is incredible!

Chia seeds are rich in various nutrients, including fiber, omega-3 fatty acids, protein, and more. The fiber works to keep you full and promotes healthier digestion. Researchers note that eating a good amount of fiber also helps to improve heart health and may lower cholesterol levels. And it can be difficult to figure out how to enjoy chia seeds if you are new to them. That’s why we love chia pudding. It’s a great entry point to utilize these superfood seeds and you can enjoy it as a breakfast or dessert option!

The chia pudding is great, but the apple pie topping truly makes the dish. The topping is basically what apple pie filling is, only it doesn’t contain tons of brown sugar or butter. This topping contains coconut oil, cinnamon, nutmeg, and maple syrup, so it really embraces fall flavors. There is really nothing to dislike about this nutritious breakfast or satisfying dessert. Make it your way and let us know how you like it!

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Inflammation is something that you can’t always see or feel, but it can slowly harm your body over time. Left unchecked, inflammation can increase the risk of premature aging and chronic diseases. There are actions you can take to help reduce the damage, which is why we gathered information from dietitians about how to do that. According to research, you can do little things every day to help reduce inflammatory markers and improve overall health. 

Sip Some Ginger Tea

Most people with inflammatory disorders, such as arthritis, tend to experience pain or stiffness. In order to reduce swelling in the joints or the general discomfort of inflammatory flare-ups, health experts encourage you to drink ginger tea. Ginger exhibits anti-inflammatory properties and various antioxidants that fight oxidative stress, a contributing factor to chronic inflammation. 

Sprinkle In Some Seeds

Enjoying a salad? Add some sunflower or pumpkin seeds! Enjoy a smoothie or bowl of oatmeal? Incorporate some chia, hemp, or flax seeds! Dietitians encourage people to consume about two tablespoons of seeds per day because they are rich in fiber, protein, and lots of omega-3 fatty acids. Consuming more omega-3s provides your cell membranes to make more omega-3-derived metabolites, most of which turn off inflammatory responses or turn on healing responses that repair cell tissue and damage caused by inflammation.

Opt For Phytonutrient-Rich Foods

According to studies, phytonutrients are active compounds in plant-based foods that have proven to reduce inflammation. In addition to their anti-inflammatory effects, phytonutrients exhibit anti-aging, neuroprotective, antioxidant, and antimicrobial properties, among other health benefits. The easiest way to add more phytonutrients to your diet is by eating a variety of colorful fruits and vegetables. Studies show that people who consume more fruits and vegetables have lower levels of inflammatory markers in their blood than those who consume fewer plants. 

Limit Refined Oils

Canola, vegetable, soybean, corn, sunflower, and safflower oils all fall under the refined oil umbrella. These oils contain high amounts of omega-6 polyunsaturated fatty acids. Although omega-6s are beneficial in moderation, too much can raise inflammatory markers in the body. One study found that linoleic acid, an omega-6 polyunsaturated fat, increased the risk of oxidative stress and chronic low-grade inflammation. Instead of refined oils, opt to use healthier oils like olive oil, coconut oil, or avocado oil.

Eat More Fermented Foods

Gut health has been trending for quite some time, and for good reason! More and more research confirms that there is a strong link between gut microbiome and inflammatory responses. The healthier the bacteria are in your gut, the less likely you are to have high inflammatory markers in the body. In order to nourish the bacteria in the gut, consume more fermented foods, including yogurt, kefir, sauerkraut, kimchi, tempeh, miso, and kombucha. 

Prioritize Prebiotics

While fermented foods are great for the gut and provide probiotics, you need something to feed those probiotics. Prebiotics are types of fibers that act as food for probiotics, in addition to playing a role in reducing inflammation. If you consume a lot of high-fiber foods, you may have prebiotics in your diet already. If you want to consume more prebiotics, focus on leeks, garlic, onion, asparagus, Jerusalem artichokes, bananas, and sweet potatoes. 

Spice It Up

Easy up on the salt and focus on enhancing your food with spices that keep inflammation at bay. Research shows that many spices contain powerful anti-inflammatory compounds. These spices interact with chemical pathways in the body associated with inflammation. Some of the most well-researched anti-inflammatory spices are ginger, cinnamon, and turmeric. A little pinch goes a long way, so start adding turmeric to your rice or potatoes, cinnamon to your oats or smoothies, and ginger to vegetables or smoothies.

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Bacon and eggs. Burgers and fries. Marshmallows and chocolate. These are great combinations, but not great for your heart. Unsurprisingly, though, there are specific nutrients that directly benefit heart function. With an overwhelming amount of supplements to choose from these days, how do you know which nutrients support optimal heart health? Which vitamins or minerals should you take? 

Key nutrients work to directly promote cardiovascular health in several ways. These dietary supplements are substances that you can either eat or drink. They can be vitamins, minerals, herbs, amino acids, herbs, and other plants. Essentially, these nutrients supplement your diet and you should not consider them a substitute for food. So in addition to focusing on the following nutrients, be sure to maintain a balanced diet and lifestyle that supports optimal heart health. 

Folate

Also known as vitamin B9, folate works to optimize heart function in a behind-the-scenes way. Folate works to keep homocysteine levels in check, which isn’t a problem for people with healthy methylation cycles. Methylation is an integral biochemical process that aids the transference of methyl groups to and from different bioactive compounds in the body. The bioactive form of folate, 5-MTHF, plays various roles in the body. By keeping homocysteine levels in check, folate helps to encourage healthy heart function. 

Resveratrol

Resveratrol is an impressive phytonutrient that exists in chocolate, grapes, wine, and certain botanicals, including Japanese knotweed extract. Researchers note that resveratrol is the key to understanding the French Paradox, which juxtaposes the French diet, red wine, and relatively low rates of heart concerns in France. The French diet is naturally rich in saturated fats because French cooking utilizes a lot of butter. Similar to vitamin C, resveratrol works to support vascular and endothelial function, in addition to regulating blood pressure levels. Resveratrol also exhibits antioxidant properties that help protect against vascular oxidative stress. Although resveratrol benefits cardiovascular health, it has limited bioavailability. In order to boost the body’s absorption and retention of this phytonutrient, consume piperine alongside resveratrol.

Omega-3 Fatty Acids

Not only do omega-3 fatty acids promote cognitive health, but they also encourage healthy heart function. Omega-3s, according to many studies, are big supporters of the cardiovascular system, especially since they help reduce inflammation. Unfortunately, the American diet is not rich in these fatty acids. In high doses, marine omega-3s from fish oil supplements have been linked to positive cardiovascular function. Additionally, omega-3s may also optimize triglyceride levels and heart rate, two cardioprotective effects. If you want to promote a healthy heart, start consuming more omega-3s!

Lycopene

Lycopene is a phytonutrient that is primarily found in tomatoes or in supplement form. It exhibits cardioprotective actions, including the ability to help lower LDL (bad) cholesterol levels. Other research notes that lycopene may help modulate cytokine production, support blood flow, and help regulate blood pressure levels. Various studies support the fact that lycopene may improve heart health in people who are in need of cardiovascular support. 

Vitamin C

Known for its antioxidant capabilities, vitamin C has the ability to combat free radicals that lead to oxidative stress. In addition to the antioxidant and anti-inflammatory properties, vitamin C supports vascular integrity and endothelial function. Vitamin C may also promote healthy blood pressure levels and encourage healthy blood vessels. All of these abilities have a positive impact on cardiovascular function and longevity. Finally, vitamin C also encourages healthier skin, immune function, and may even contribute to better mood.

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People love to focus on calcium to have the healthiest bones possible. The “got milk?” campaigns left an impression on the general public, so most people believe milk is the answer for their calcium needs. Excess dairy consumption can lead to excess mucus production and inflammation in the body. Plus, calcium isn’t the only nutrient you need to worry about if you want healthier bones. 

Not only is vitamin D a key player in bone health, but it may also prevent osteoporosis, a condition that makes bones brittle. Vitamin D deficiency also contributes to a gradual loss of bone strength over time. You see, the body needs vitamin D in order for bones to properly absorb calcium. In fact, you can consume all the calcium in the world, but your bones don’t absorb it without vitamin D, according to health professionals. 

When it comes to how much vitamin D you need per day, the Institutes of Medicine recommends 600-1000 internal units (IU) of vitamin D per day to meet 95% of the population’s needs. Unlike other nutrients, which are measured in grams or milligrams, vitamin D is measured in IU for recommended daily intake. Read on to learn about plenty of vitamin D sources for optimal health.

Sunshine

Open the door and go outside in order to encourage the body to make vitamin D. A small amount of sunlight per day can help you meet your recommended daily intake of vitamin D. Experts say that 20-25 minutes of sun exposure can aid your efforts. You should also be mindful that the sun is less likely to provide you with your daily needs at higher altitudes or during the winter. If you have a darker skin tone, it will also be harder to meet your daily vitamin D needs in the sun. Sun exposure also increases the risk of skin cancer, so make sure to apply sunscreen when necessary. 

Certain Mushrooms

Just like humans, mushrooms can also produce vitamin D. UV light rays from the sun essentially fortify mushrooms with vitamin D. A 2018 study found that, with exposure to UV radiation, mushrooms could generate nutritionally useful amounts of vitamin D2. Oftentimes, mushrooms grow in darker environments, so they have to be treated with UV light for exposure. Certain mushrooms, like portobello and maitake varieties, are still beneficial sources of vitamin D. 

Ultraviolet Lamps And Bulbs

People at a high risk of vitamin D deficiency may require UV-emitting lamps or bulbs. Healthcare professionals may recommend people who are unable to absorb vitamin D these devices. People who cannot get enough sunlight in the winter months may also benefit from these lamps and bulbs. These lamps are similar to tanning beds, but on a much smaller scale. Each lamp is about 24 inches by 16 inches. An important note is that they do carry some skin cancer risks and you should wear protective eyewear when near them. 

Fresh Fatty Fish

Many dietitians agree that different types of fish are excellent to consume to increase vitamin D levels. Fattier and oily fish, including rainbow trout, salmon, tuna, and sardines are all great sources of vitamin D. Three ounces of cooked salmon has 570 IUs, while the same amount of cooked rainbow trout has 645 IUs. A 2021 study found that Atlantic mackerel and herring were rich in vitamin D. Adding these types of fish to your diet also increases your intake of valuable omega-3 fatty acids. 

Egg Yolks

A lot of people enjoy eggs and they happen to be a great way to meet your recommended daily amount of vitamin D. Vitamin D in eggs comes from the yolk, so don’t just opt for the egg whites. One yolk provides about 40 IUs, but dietitians suggest getting more vitamin D from other sources. The reason for this is because one egg contains about 200 milligrams (mg) of cholesterol. A 2019 study found that too much dietary cholesterol, including the type that comes from eggs, increased the risk of cardiovascular disease. 

Cod Liver Oil

Unfortunately, this is one of those foods that does not have an appetizing taste or smell. Commonly sold in capsule form, cod liver oil is often flavored with mint or citrus to mellow the fishy taste. The National Institutes of Health (NIH) says that one tablespoon of cod liver oil contains nearly 1,300 IUs of vitamin D, which is about twice the recommended daily allowance of 600 IUs. Although this amount doesn’t exceed the maximum upper-level intake of 4,000 IUs for people over the age of eight, it does exceed the daily maximum for infants, which is 1,000 IUs.

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Genetics, environmental factors, physical activity, lifestyle, and dietary habits all affect how people age. Aging is a natural part of life, but seldom do people want to accept that reality. And although you cannot stop the aging process, you can make dietary and lifestyle changes to slow certain aging processes. Those little efforts can help reduce the risk of age-related diseases, which ultimately supports healthy aging. 

The primary cause of aging, regarding appearance, is accumulated cellular damage caused by free radicals and the shortening of telomeres. Those telomeres are structures that exist at the ends of chromosomes and they plan an integral role in cell division. If you follow a nutrient-dense diet and exercise regularly, you may be able to slow the effects of aging on the body. What’s more, scientists have found certain vitamins, minerals, and flavonoids that also support the body’s metabolic functions to protect against brain fog, illness, and aging. For example, a 2022 review found evidence that suggests dietary polyphenols can protect against many age-related conditions, including neurodegenerative diseases, heart disease, and cancer. Continue reading to learn about some of the best anti-aging nutrients that support you as you age. 

CoQ10

You’ve probably seen coenzyme Q10 (CoQ10) in the supplement sections of several pharmacies. The body naturally produces this antioxidant and it plays a role in energy production and works to protect against cellular damage. A four-year study monitored 443 older adults who supplemented with CoQ10 and selenium. Participants noticed an overall improved quality of life, reduced hospital visits, and slowed mental deterioration. CoQ10 supplements may help to reduce oxidative stress, which can accelerate the aging process. Additionally, these supplements may help reduce stiffness in arteries, lower blood pressure, and prevent the build-up of oxidized cholesterol in the arteries. 

Vitamin D

It’s a fact that most people have low vitamin D levels, but older adults tend to be more deficient than most adults. Older people tend to eat less than younger people, so they don’t consume as many foods containing vitamin D. They also tend to spend less time outside, which reduces their exposure to sunlight. A lack of vitamin D reduces bone density and increases the risk of osteoporosis. Ideally, a multivitamin that contains calcium is beneficial because the body has an easier time absorbing vitamin D alongside calcium. A 2020 meta-analysis found that a supplement containing vitamin D and calcium helped prevent bone fractures in older adults. Specifically, vitamin D3 appeared to help prevent falls. 

Vitamin C

Vitamin C acts as a powerful antioxidant in the body and works to protect cells from oxidative damage. Not only does vitamin C play an active role in enhancing immune function, but it also works to regulate inflammation and protect against age-related conditions. One study monitored 80 adults with an average age of 60. The group that had higher blood levels of vitamin C performed better on tasks involving memory, decision making, and recognition. More evidence suggests that vitamin C is essential for the appearance of healthy skin. Increasing vitamin C intake may be an effective way to help prevent the early development of wrinkles and fine lines. 

Omega-3 Fatty Acids

Effective for managing inflammation and improving heart and brain health, omega-3 fatty acids are naturally rich in anti-inflammatory properties. Both eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), two omega-3s, have helped improve symptoms of type 2 diabetes, eye disease, heart health, and several neurological disorders. Other studies confirm that omega-3s may improve cognitive functions, including attention and processing speed, in people with mild cognitive impairment. Preventing inflammation is especially important as you age. Many age-related conditions, such as rheumatoid arthritis and Alzheimer’s disease, often stem from excess inflammatory levels. 

Curcumin

Curcumin is the active compound in turmeric and it exhibits powerful cellular protective properties. As you age, senescent cells accumulate in the body, and researchers believe that this process accelerates the aging process and disease progression. Several studies demonstrate that curcumin activates certain proteins that work to delay cellular senescence and promote longevity. Additionally, animal studies suggest that curcumin fights against cellular damage and significantly increases life span. EGCG
Epigallocatechin gallate (EGCG) is a compound that may protect against age-related disease and promote longevity. It’s a potent polyphenol in green tea and works to restore mitochondrial function in cells, acting on pathways involved with aging. EGCG also induces autophagy, which is the process by which the body eliminates damaged cellular material. Plus, EGCG may protect against aging skin and reduce hyperpigmentation caused by UV rays.

EGCG

Epigallocatechin gallate (EGCG) is a compound that may protect against age-related disease and promote longevity. It’s a potent polyphenol in green tea and works to restore mitochondrial function in cells, acting on pathways involved with aging. EGCG also induces autophagy, which is the process by which the body eliminates damaged cellular material. Plus, EGCG may protect against aging skin and reduce hyperpigmentation caused by UV rays.

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