The Anti-aging diet has become not only an efficient plan to lose weight but also to treat aging skin problems as it is directly related to eating habits that are harmful to health.
Thus, the Perricone diet rescues the importance of including anti-inflammatory and antioxidant foods in daily meals that help delay aging due to cellular inflammation.
It is an eating plan that invites you to change your eating habits that over time will help reduce inflammation and cellular oxidation, with certain “super foods” that help improve skin health and boost energy.
Table of Contents
Keys to the anti-aging diet
10 super foods
The Perricone diet lists 10 super foods that help slow skin aging and improve overall health. These super foods are:
- Extra virgin olive oil.
- Green vegetables.
- Organic natural dairy.
- Flaked oats.
- Green tea.
- Aromatic herbs.
- Mineral water.
High quality protein
Important in the anti-aging diet, high-quality proteins are key anti-aging nutrients and include, among others, fresh fish, free-range chicken, organic eggs, tofu, kefir, plain yogurt, almonds and quinoa.
Complex carbohydrates as well as low-glycemic fiber foods allow better absorption of nutrients. Thus, blackberries, red onion, white onion, olive oil, oats and lemon, contain these substances that provide the body with antioxidants, fibers and phytonutrients that help regulate digestion.
The so-called “good fats” known as Omega 3 essential fatty acids are found in foods such as salmon, tuna, sardines, flax oil and chia seeds. All of these foods help protect the cardiovascular system and improve overall health.
Alpha lipoic acid
The anti-aging diet places a lot of importance on alpha lipoic acid found in vegetables like broccoli and spinach. These foods should be incorporated into the daily diet as they are essential against premature aging.
In addition, vitamins A, B and C present in different foods are key in the diet to counteract the effects that age the skin such as cell oxidation and free radicals.
Pro-aging food sugar
Sugar should be avoided in an anti-aging diet as it is a pro-aging food, being the food responsible for “glycation”, a process that makes the sugar molecules adhere to the collagen fibers that progressively lose their elasticity .
Therefore, it is necessary to avoid foods such as rice, corn flakes and white bread, among others that favor the glycation process. We must also add coffee, alcohol, packaged fruit juices and light soft drinks.
Other recommendations of the Anti-aging diet
There are other recommendations for the Anti-aging diet to be successful:
- Drink between 8 and 10 glasses of mineral water daily, being the first on an empty stomach and the rest accompanying each meal, and replacing coffee with green tea.
- Likewise, practicing at least half an hour of physical exercise daily is recommended, combining cardiovascular, muscular and flexibility exercises in the training.
- Sleeping at least 8 hours a day is basic in an anti-aging diet, this is so because during sleep the negative effects of cortisol are canceled, but growth and youth hormone is also released and melatonin is secreted, a hormone with effects positive on the skin.
Finally, it should be remembered that the anti-aging diet can be accompanied with antioxidant supplements, amino acids, vitamins and minerals, since they all help to increase brain energy, renew cells and eliminate fat deposits, improving muscle tone.
My name is Ellie Lauderdale, MD and I am USA based professional Nutritionist .
I am a Registered Dietitian Nutritionist and board certified specialist in sports dietetics who is trained in integrative medicine. I have worked with hundreds of clients, from those suffering with chronic disease to professional and olympian athletes. My goal is to help optimize you from the inside so that you can feel, perform, and look your best on the outside.