6 healthy snack ideas to slow down aging

6 healthy snack ideas to slow down aging

While food does not have the power to stop the aging process, your overall diet can certainly play a role in speeding up or slowing it down. For example, a balanced diet full of fiber, lean protein, healthy fats, and antioxidants can help you age in a healthy way and reduce your chances of developing age-related heart disease, dementia, and other conditions. This is one of the main reasons why many centenarians around the world live long lives.

On the other hand, a diet consisting of excessive added sugars, processed foods, and saturated and trans fats (also known as a typical Western diet) may accelerate the aging process and increase the likelihood of age-related diseases.

If you’re looking for some easy ideas on how to incorporate more healthy aging foods into your diet, the snacks below might be a great place to start. They all contain vitamins, antioxidants, or nutrients that have been shown to be beneficial in the aging process. Read on, and for more healthy aging tips, check out the 6 best breakfast habits to slow down aging.

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A simple dish of chickpeas and vegetables is a very quick and easy snack that is healthy and full of beneficial nutrients.

“This snack provides healthy fats and antioxidants, both of which are major contributors to brain health, as healthy fats are known to make the brain work more efficiently,” Trieste Best, MPH, RD, LD in Balance Wan Supplements. The antioxidants in the vegetables help reduce any inflammation that may be present and harmful to the brain.

All vegetables can provide their unique combination of antioxidants and vitamins, but some of the best known when it comes to slowing aging are dark leafy greens, peppers, and broccoli.

raspberry

If you are looking for a snack that does not contain added sugar, fruit such as berries can be an excellent choice.

“Raspberries are rich in antioxidants, which have been shown to reduce signs of aging by fighting free radicals in the body. These berries are also rich in vitamin C, which has also been shown to delay skin aging and can help reduce the appearance of wrinkles and dry skin.” Courtney D’Angelo, MS, RDauthor in go wellness. “In general, berries that are high in antioxidants can soothe the skin and help show a more youthful appearance.”

Hard-boiled eggs
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According to Best, focusing on maintaining muscle health is an important part of the aging process.

“We have more than 600 muscles in our bodies, so keeping them healthy through what we feed ourselves is vital to healthy aging because healthy muscles ensure that we can continue to move our bodies in a way that reduces the risk of disease, weakness and weight gain,” Best says.

For this reason, eating lean protein and getting enough protein at every meal is crucial. For a healthy, protein-rich snack that will keep you full, boiled eggs are an excellent choice. “This snack meets the definition of lean protein by being low in saturated fat, no trans fats, and a significant amount of protein,” Best says.

RELATED: The 5 Best Vegetables To Eat After 50

Greek Yogurt
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Greek yogurt is creamy, delicious, high in protein and low in sugar (if you find the right yogurt, be sure to read the label).

“Greek yogurt contains probiotics, which are beneficial for gut health and can also help promote healthy skin,” says D’Angelo. “Essentially, probiotics can do this by helping to reduce inflammation throughout the body, which can help slow the onset of aging.”

In a review published in MicroorganismsIt has been found that probiotics can not only help balance your gut microbiome but can also have a positive effect on your immune function as you age.

chickpeas
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Legumes like black beans, chickpeas, and lentils are full of plant-based proteins and fibres, which can be beneficial for your health at any age. According to Best, these foods may have benefits for bone health, too.

“Leans are rich in all the minerals that are beneficial for bone health, like calcium, magnesium, and fiber to name a few, and these minerals are essential for good bone growth and to prevent bone loss,” Best says.

Legumes may not seem like a snack at first, but “there are plenty of legume-based snack options on the market such as roasted chickpeas, dry roasted edamame, dark chocolate chickpeas, and roasted lentils,” says Best.

Fruit Nut Granola Bar
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“Protein bars are a healthy snack for many reasons, such as to help build lean muscle and help achieve weight loss goals. Not only that, but protein can also boost your collagen levels, which can help make your skin firmer and less prone to injury.” .wrinkles,” says D’Angelo.

If you need a protein boost and want to opt for a protein bar, there are plenty of options that are low in sugar and high in fiber. “Choose those that don’t have a lot of added sugar, or else you’ll fail the purpose, because added sugar can speed up the aging process,” says D’Angelo.

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