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Protein-Rich Fruits Revealed by Nutritionists
Hatty Willmoth
05 Nov 2024, 19:12
Photo: Collected
"Protein is one of the three essential macronutrients, along with carbs and fat," dietitian Christine Byrne, owner of Ruby Oak Nutrition in North Carolina, told Newsweek. She said that our bodies need all three macronutrients each day.
"When your body digests protein, it breaks it down into various amino acids that all play important roles in the body. Amino acids are building blocks of your muscles, bones, cartilage, skin, hair, nails, and cells, so they're crucial for building and repairing all of these tissues.
"Amino acids also support hormone function, healthy digestion, and oxygen transport through your body."
Protein is particularly popular in nutrition and wellness spaces, as a satiating macronutrient that can help us feel full, fuel the body for workouts, help build muscle healthily, and impact our metabolism.
Using Fruit for High-Protein Meals
All the experts who spoke to Newsweek said that fruit wouldn't be their first choice for protein, but that it could help contribute towards daily intakes.
Nutritional therapist and cookbook author Jenny Tschiesche said: "Fruit isn't considered a primary protein source, but the protein content can vary. If you're looking to boost your diet's protein content, some fruits are preferable."
A fruit's botanical family could make a difference, she said. "For example, guava, from the myrtle family, is known for its protein-rich composition." And avocados store more protein and healthy fats in their flesh, she added.
"Additionally, fruits grown in nutrient-rich soil often have a higher protein content," said Tschiesche.
Nutritional therapist Rakhi Lad, of Healthology, told Newsweek: "While fruit offers wonderful nutritional benefits—like vitamins, fiber, polyphenols and antioxidants—it wouldn't be my first pick for protein." Instead, she recommended eating fruit with a protein source, such as Greek yogurt, cottage cheese, nuts, or chia seeds.
Eight High-Protein Fruits
The nutrition experts suggested some fruits with higher protein content than most other fruits.
1. Guava: 4.2 grams of protein per cup
2. Avocado: 3 grams of protein per avocado
3. Apricot: 2.2 grams of protein per cup of apricot halves
4. Jackfruit: 2.8 grams of protein per cup, sliced; a tropical fruit, sometimes used as a meat substitute
5. Blackberries: 2g per serving
6. Banana: 2g per large banana
7. Kiwi: 2g per large kiwi
8. Oranges: 1.2g per large orange
"Guava, a fruit that's popular in tropical regions, contains 4.2 grams of protein and 112 calories per one-cup serving," said Byrne. "That's a decent amount of protein, especially if paired with a protein-rich food like yogurt." However, because of its high fiber content, Byrne recommended eating no more than a cup of the fruit "to avoid uncomfortable fullness."
What Is the Most Protein Dense Food?
Byrne also said that it was important to put things into perspective when it came to protein in fruit.
"Most people should be aiming for at least 20 grams of protein per meal, and even the highest-protein fruit on this list has just 4.2 grams per serving," she said. "None of them should be considered high-protein foods, and you should be getting most of your protein from other sources, like meat, fish, eggs, milk, soy, nuts, seeds, and legumes."
Instead, Byrne recommended choosing fruit that you enjoy and eating a variety, rather than deciding based on protein content.
Tschiesche agreed, adding that fruit was still an essential part of the diet, just for other reasons, including as a source of fiber, "which helps maintain a healthy digestive system and aids in weight management."
"Fruits are packed with vitamins, minerals, and antioxidants necessary for overall health," she continued. "They also have high water content, helping to keep you hydrated.
"Fruits provide various antioxidants, including vitamin C and beta carotene, which help fight free radicals and reduce the risk of chronic disease. They also contain natural sugars, offering a quick energy source without the crash from refined sugars."
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Traditional Bengali Dishes for 9 Days of Durga Puja
The festive spirit of Durga Puja is best experienced through the authentic flavors of traditional Bengali dishes. Over these nine auspicious days, each meal becomes a celebration of culture and culinary excellence. This blog will guide you through preparing a series of authentic Bengali recipes using the versatile Wipro Multicooker, making your festive cooking convenient and enjoyable
Bhoger Khichuri
Ingredients
Rice, moong dal, cauliflower, potatoes, ghee, bay leaves, cumin seeds, ginger paste, salt, and sugar.
Recipe
Celebrate Durga Puja with the essential "Bhoger Khichuri," a staple among traditional Bengali dishes. In the multicooker Dry roast moong dal until aromatic, then sauté with cumin, bay leaves, and ginger in ghee. Add rice, chopped vegetables, and water, seasoning with salt and sugar. Simmer until everything melds into a comforting, flavourful dish, perfect for any festive gathering. This dish is a delightful showcase of authentic Bengali recipes during the celebrations.
Labra
Ingredients
Assorted vegetables, panch phoron, mustard oil, turmeric, and salt.
Recipe
Labra is a vibrant medley of mixed vegetables seasoned with panch phoron and cooked in mustard oil. Begin by heating the oil and tempering the panch phoron in the multicooker. Add diced vegetables like potatoes, eggplants, and pumpkins, seasoned with turmeric and salt. Slow cook until tender. This dish is a quintessential part of Durga Puja veg recipes, representing the rich culinary tradition of Bengal with every bite.
Aloo Posto
Ingredients
Potatoes, poppy seeds, green chilies, mustard oil, and salt.
Recipe
Aloo Posto, a beloved part of Bengali traditional recipes, features potatoes in a rich poppy seed paste. Boil potatoes until tender, then blend soaked poppy seeds with green chilies to create a creamy paste. In the multicooker, heat mustard oil, mix in the potatoes and poppy seed paste, and cook until aromatic. This dish is a testament to the simplicity and richness of authentic Bengali recipes during festive seasons.
Cholar Dal
Ingredients
Chana dal, ghee, coconut, ginger, cumin seeds, bay leaves, raisins, and spices.
Recipe
Cholar Dal is a fragrant staple among Durga Puja veg recipes, featuring sweetened chana dal cooked with ghee and coconut. In the multicooker soak and boil the dal, then sauté with cumin, bay leaves, and ginger in ghee. Add coconut and raisins, simmering until thick. This dal is a celebration of the flavors that are central to Bengali traditional recipes, perfect for any festive meal.
Luchi
Ingredients
Refined flour, ghee, and water.
Recipe
Luchi is a festive delight, deep-fried to puffy perfection. Make a smooth dough with flour, ghee, and water. Roll small portions into thin circles and fry in hot oil in the multicooker until they puff up. This bread is an indispensable part of traditional Bengali dishes during Durga Puja, pairing beautifully with savory curries and sweet dals.
Mishti Pulao
Ingredients
Basmati rice, cashews, raisins, ghee, turmeric, sugar, and bay leaves.
Recipe
Mishti Pulao adds a sweet note to the traditional Bengali dishes served during Durga Puja. In the Wipro multicooker sauté rice with turmeric and bay leaves in ghee, then add water, sugar, raisins, and cashews, cooking until the rice is fluffy. This dish showcases the unique Bengali flair for combining sweet and savory flavors, making it a festive favorite.
Beguni
Ingredients
Eggplants, chickpea flour, nigella seeds, turmeric, chili powder, salt, and oil for frying.
Recipe
Beguni is a crispy, flavourful snack perfect for Durga Puja. Slice eggplants and dip them in a batter made with chickpea flour, spices, and water. Deep-fry them in the multicooker until golden. This dish is a popular part of authentic Bengali recipes, offering a delicious treat between the grand meals of the festival.
Sandesh
Ingredients
Paneer, sugar, and cardamom.
Recipe
Sandesh is a classic Bengali sweet, essential during Durga Puja. Blend paneer with sugar and cardamom in the multicooker until smooth. Form into shapes and chill. This Bengali sweet exemplifies the sweet culmination of traditional Bengali dishes, adding a touch of sweetness to the festive celebrations and embodying the joy of Bengali culinary artistry.
Raima Radiates Elegance in Pink Banarasi During Durga Puja Celebrations
Actress Raima Sen embraced the festive spirit of Durga Puja this year by donning a stunning pink georgette Banarasi sari during the celebrations at her residence in Kolkata. Known for her refined fashion sense and elegant style, Raima chose the traditional Banarasi weave, which is renowned for its exquisite craftsmanship and timeless appeal.
The pink georgette Banarasi sari stood out for its intricate zari work, blending traditional Indian heritage with contemporary grace. The sari's vibrant color was a perfect choice for the joyous atmosphere of Durga Puja, reflecting the exuberance of the festivities. Raima completed her look with classic jewelry, minimal makeup, and a chic bun, showcasing her trademark balance of simplicity and elegance.
Raima Sen's choice of attire not only highlighted the beauty of Indian handloom but also paid homage to the deep cultural roots of the Durga Puja celebrations. Her ensemble struck a chord with fashion enthusiasts who admire the seamless fusion of tradition and modernity.
Using Baking Soda as Cleanser Better for Environment
By Matilda Welin
I don't like cleaning. I also don't like buying commercial cleaning products: I worry that they are harmful both to me and to the environment. As a result, you'll sometimes find me mopping our entire kitchen floor with just a kitchen roll dampened in tap water.
So when my BBC editor asked me to test a cupboard staple – baking soda – in my household chores, I agreed to give it a go. I would try a few hacks popularised online and see if they worked for me. Could they help keep my home clean, while alleviating my environmental concerns and saving me money at the same time?
Keeping your home fresh by using cupboard staples like baking soda (also known as bicarbonate of soda, bicarb, sodium bicarbonate or NaHCO3, if you're feeling chemical, but not baking powder, which is a combination of baking soda and cream of tartar) is a perennial hack, associated as much with old housewives as with TikTok videos, health sites and even the Great British Bakeoff's Nancy Birtwhistle. The idea is that in certain situations, baking soda can replace shop-bought cleaning products, sparing not only the environment but also ourselves from harm.
I head to the grocery store and buy two small store-brand jars of the stuff for £0.59 ($0.77) a piece, along with a small jar of a branded version for £1.59 ($2.08). Then I call Nathan Kilah, a senior lecturer in chemistry at the University of Tasmania, Australia.
"Any cleaning property that we're going to get from baking soda arises from the chemical properties it has," he tells me. "[When we clean] there are different parts in the grime and muck that can be chemically modified by the baking soda."
Baking soda or bicarbonate of soda is a base or alkali, he explains, meaning it has a high pH. Therefore, one of its chemical properties is that it can remove hydrogen in the form of an ion from other materials.
"So the molecules react?" I ask. "It's not just that if I scrub something, I'm removing dirt?" Correct, he tells me. Bicarbonate of soda is also a mild abrasive, meaning it can shift stubborn material off a dirty surface with the help of some elbow grease.
This is why using baking soda for limescale in the kettle would not be ideal – limescale is a base too, so the two wouldn't typically react. For that, lime or vinegar work better, because they are acidic. This seems to be the golden rule. "Acids are good for cleaning up bases," Kilah says, "whereas bases are good for cleaning up acids". (This is why the popular online trend of combining bicarbonate of soda and vinegar into a fizzy mixture for cleaning is almost completely bogus – the two substances simply cancel each other out.)
Later, I do my first cleaning experiment. I add baking soda mixed with water onto the stained fabric of a sofa cushion and leave it for 30 minutes before wiping it off. The stain is gone – but a white ring of powder has taken its place (and will, it turns out, remain for weeks). As I wipe at the substance, it feels slippery – an indication that I am dealing with alkaline matter, according to Kilah, which you can sometimes feel even when eating cakes or biscuits made using baking soda. I also try it on stained teacups with limited success. Luckily, I have another chemist to call.
"Most of the uses I see for baking soda [for cleaning] don't work," says Dario Bressanini, a chemist and science communicator from the University of Insubria in Como, Italy, and author of the book The Science of Cleaning. He is puzzled about the public perception of the cupboard staple. "You see all these concoctions with lemon juice, vinegar, baking soda, and table salt. Most of these recipes are completely bogus,” says Bressanini.
Its high pH, he says, is baking soda's one key power. It can be used to counteract things like bad smells in shoes, which are usually generated by organic acids produced by bacteria, and the smell of rotten tomatoes in your fridge, created by acidic liquid, but that is more or less it. And even this one power is quite weak.
I later pour a generous helping of baking soda into our bathroom sink and chase it with boiling water from the kettle. It fizzes a bit. A few bubbles form, and I feel like a wizard or a witch. But the drain remains the same. At least I didn't clog it.
Furthermore, baking soda is not a detergent – it cannot englobe dirt. Most of the dirt around us is greasy, Bressanini says. To clean that, you need surfactants, molecules that reduce the surface tension between two materials. "Soap is a surfactant. The shampoo contains surfactant and detergents contain surfactants. Baking soda does not."
Reluctant to give up, I tell Bressanini how I poured baking soda and hot water into a greasy oven tray the previous day, and the resulting goop was easily washed out. That, he explains, is because the fat and the soda reacted transforming into a stronger base. It is one way of cleaning a crusty and greasy pan. It turns out I produced soap – although actual soap, produced with the right ingredients in the right proportions, would have been better, he says.
And what about the online trend of using baking soda in your hair? Don't do it, says Bressanini. Alkaline substances raise the small plaques, or cuticles, that cover our hairs, making them weaker. That is the reason shampoos are slightly acidic, unlike soap.
Both Kilah and Bressanini assure me that cleaning with baking powder is not dangerous (so long as you don't think washing fruit in it will disinfect it, or mix different products and risk dangerous chemical reactions), but they point out the strengths of supermarket cleaning products that I have not thought about before.
While cleaners from the supermarket may indeed make use of the same pH-induced chemical reaction as baking soda and vinegar, they have additional properties as well – they can break down fat, lower the surface tension of water, or disinfect. "The thing that I'd say with a lot of these alternate baking soda cleaning methods is that they always involve scrubbing," Kilah says. "You're never just going to sprinkle it on there and walk away and expect it to be clean. You're going to scrub."
What's more, baking soda, says Bressanini, is not naturally occurring. It costs energy and resources to synthesize. It is created, I learn, from carbonate, around two-thirds of which is obtained synthetically, mainly via the Solvay process (The remaining third comes from the mineral trona, which is dug out from mines). "It's produced in industrial processes that use ammonia, sodium chloride, calcium carbonate... Many of the Solvay plants around the world are huge, industrial plants," notes Bressanini.
The most important thing to do is to measure your cleaning products, and not flush unnecessary products into our seas, Bressanini says. And to use things selectively. You don't have to clean everything with bleach. My floor, I think, does not need to be as clean as my pillows.
Once created, baking soda is not in itself harmful to the environment, my experts assure me. So is cleaning with baking soda better for the environment? I ask Kilah. "On balance, I would say yes," he answers. "But it depends on the comparison being made... the pathways of sourcing through manufacturing and sale are so complex."
Still, commonplace chemical cleaning products from the supermarket can be environmentally costly to produce, transport and package – and often come in volume-demanding liquid form and in more complicated packaging than baking soda, which, Kilah points out, is often stored in cardboard boxes.
These cleaners can also be harmful to humans and the environment, for example by emitting volatile organic compounds (VOC) and polyfluorinated organic compounds (Pfas) – so-called "forever chemicals", toxic compounds that can remain in humans and animals across the globe.
"Recent research suggests that the greatest threat to children's health from home environments across much of the industrialized world may no longer be pathogenic microbes, but impoverished microbial communities and the chemicals used in everyday products, including those for cleaning," according to research co-edited by Rachael Wakefield-Rann, a sustainability researcher at the University of Technology Sydney in Australia and author of the book Life Indoors. I call her to learn more.
We have come to define hygiene narrowly, she tells me – it's become synonymous with germ avoidance. But really, many synthetic chemicals pose a great health risk; antimicrobial chemicals, for example, can be endocrine-disrupting. Some microbes, on the other hand – like those on our pets – are beneficial, and even play an important role in training children's immune systems, she says.
Products that kill 99% of germs allow the nastiest ones to survive and recolonize our homes like weeds in an empty flowerbed, Wakefield-Rann says. "I think using things like vinegar, the biodiversity isn't being killed because you're not... trying to eliminate everything that's living," she explains. However, she adds, if someone has an upset stomach, for example, you may want to bring in something more intense. (Read more about why we might need less cleaning and more "targeted hygiene" in our daily lives).
More like this:
• Why vinegar is so good at cleaning
• What it takes to replace a flight with a long-distance bike ride
• I made my plant-based milk to see if it was cheaper
Our experience, Wakefield-Rann adds, trains us to like modern cleaning products. "From a very young age, a lot of us associate pine smells or lemon smells with that kind of hospital cleanliness. [And] it's not just scent, but it's things like lather. Whether something bubbles or not is central to whether some people judge it to be cleaning effectively," she says. The same goes for whether something's squeaky or shiny: often, Wakefield-Rann says, people seem to think natural cleaning products don't work because things don't look clean enough when they use them.
While cleaning is in some ways necessary to our lives and health, some aspects of how we view it are more cultural says Jo Littler from the media department of Goldsmith's University in London, who together with Emma Casey, senior lecturer in sociology at the University of York, has studied online clean fluencers like Sophie Hinchcliffe, also known as Mrs Hinch. "Having a certain standard of cleanliness or cleaning in a particular way can connect you to people or give you a particular status or make you appear respectable."
Social media, Casey says, makes cleaning seem easy. "Even with the environmentally-friendly bicarbonate of soda accounts, there's quite often a very pleasing visual aesthetic, very curated. [But] cleaning with any product, let alone bicarbonate of soda, it's not easy. It's not straightforward."
I try one last baking soda hack. Grabbing a pair of smelly Wellington boots, I sprinkle the baking powder in them, as Bressanini recommended. Powder dust blooms on my face and lands on the carpet. Afterwards, the shoes still stink. I call my experiment done. To save the planet and my wallet, I decide, I need to gain a bigger perspective on cleanliness in general: to think of it as a grey scale rather than a black and white one. Baking soda has a place on that scale, but really, it turns out, that place is quite small.
Why People Advise Against Dipping Metal Spoons in Honey
Have you ever been told not to dip a metal spoon in a jar of honey? It is often one of the common household rules passed down through generations. The belief is that metal could react with honey, turning it toxic, or at the least, ruin its health benefits.
What happens if you leave a metal spoon in honey for a while? Could it be harmful? To clear out the confusion, we reached out to a health expert.
"Using a metal spoon briefly in honey is completely safe," said Isha Lall, nutritionist and ayurvedic wellness coach. She said that while honey is slightly acidic and it is true that acids can react with metals, a quick dip of a stainless steel spoon won’t cause any negative reactions.
What is the basis of this myth?
Years ago, spoons were made of reactive metals like copper or iron, and these could corrode over time when left in honey. However, most modern stainless steel spoons are resistant to corrosion. According to Lall, even if left in honey for weeks in humid conditions, these spoons may not see any major corrosion and are unlikely to affect the honey in any harmful way.
What can you use instead?
Lall recommends wooden spoons as a great alternative, "They also bring that old-school, natural vibe to your kitchen, like you’re harvesting honey from your backyard beehive," she said.
In Ayurveda, honey is revered as a potent “Yogavahi,” which enhances the medicinal properties of anything it’s combined with. However, Ayurveda warns against heating honey, as it changes its composition and produces toxins. As for metal spoons, stainless steel is safe—just avoid leaving utensils in honey for long.
Nikita Porwal from Madhya Pradesh Crowned Femina Miss India 2024
The 60th edition of the Femina Miss India pageant took place in Mumbai yesterday, with Nikita Porwal from Ujjain in Madhya Pradesh being crowned as the Femina Miss India 2024. The crowning glory was bestowed upon her by Nandini Gupta, who is the Femina Miss India 2023 while Bad Newz actress Neha Dhupia presented Nikita with her winning sash.
The beauty queen left the audience spellbound with her grace on the big night while dazzling with her look. Nikita Porwal's Portia and Scarlett ensemble for the beauty pageant-winning night was a nude-toned champagne gown with a sleeveless detail and a thigh-high slit to show off her toned legs. The entire V-neck gown was encrusted with silver Swarovski crystals that made Nikita shine from miles away. The upper bodice of the ensemble had a dense setting of the crystals and knee-down, the crystals were placed in a waterfall design.
On the accessories front, Nikita wore a pair of silver open-toe heels that matched her OOTD to perfection and a pair of diamond drop earrings to add a further element of sparkle.
As for her hair and makeup of the day, Nikita Porwal wore her brunette tresses in an open look over her shoulders with center-parted waves. Her makeup picks of the day included beaming foundation and highlighter, bushy brows, sparkle on her eyelids and the inner corners of her eyes, a hint of pink blush on her cheeks, and a glossy lip color to add the perfect finishing touch to the look.
The newest Femina Miss India 2024 Nikita Porwal won hearts with her winning fashion choice on the big night.
5 Foods That Improve Mental Focus
We need a nutrient-rich diet to keep the brain healthy. Foods that contain nutrients including omega-3 fatty acids, B vitamins, vitamin C, vitamin E, vitamin K, iron, selenium, and choline improve brain functioning. Consuming them can help in improving brain function and improve mental focus.
Here are 5 foods that can improve brain health to boost mental focus:
Blueberries
Rich in flavonoids, blueberries are one of the best foods for improving brain health. They help in slowing down age-related mental decline and enhance cognitive function.
Walnuts
Walnuts are rich in various essential nutrients required for a healthy brain including omega-3 fatty acids, folate, and vitamin E. They improve brain function and reduce the risk of dementia.
Dark Chocolate
Considered a brain food, dark chocolate is loaded with flavonoids and polyphenols. It helps in improving cognitive function and memory, which will improve mental focus.
Coffee
When consumed in moderation, drinking coffee can help increase alertness and improve memory. However, consuming too much coffee can lead to negative effects on the health.
Avocado
Avocados have a high content of essential nutrients including fiber, monounsaturated fats, potassium, folate, vitamin E, and vitamin K. They can help in improving memory and cognitive skills.
10 Best Foods To Look & Feel Younger
Aging is a natural process and is something we shouldn't fear, despite what marketing companies have been telling us forever. But as we age, it's understandable that we'd want to find healthy ways to look and feel our best with every passing year so we can have the energy and confidence to enjoy our daily lives. Things like exercising, drinking plenty of water, and eating a nutritious, balanced diet are all ways we can help ourselves look and feel younger as we get older.
When it comes to diet, food can impact the way you feel on the inside and look on the outside. For instance, research proves that nutrition can play an important role in heart and brain health, and your risk of age-related disease as you get older. Research also shows that your diet not only has the power to repair skin damage, but it can cause damage to the skin as you age as well. So what are some of the specific foods that can impact the way you age?
Read on to learn about 10 foods you can add to your diet to help you look and feel your best as you age. And for more healthy eating tips, make sure to check out The 10 Best Eating Habits to Fight Inflammation, Say Dietitians.
Berries
raspberries, blueberries, blackberries, strawberries
An important key to healthy aging is eating foods that are rich in antioxidants. This is because your body goes through a process called oxidation, which creates molecules known as "free radicals" that can cause damage to your cells and contribute to a greater risk of chronic disease. Antioxidants can directly help fight these damage-causing free radicals in your body.
When it comes to antioxidant-rich food, berries are toward the top. "Berries are rich in antioxidants, such as anthocyanins and vitamin C, which combat oxidative stress and inflammation in the body," says Mary Sabat MS, RDN, LD. Berries also have anti-aging properties.
Oxidative stress damage caused by free radicals can also impact your skin health, so Sabat says that eating antioxidant-rich foods like berries "helps protect your skin from premature aging and improve its overall health."
Lisa Young, PhD, RDN adds "Blueberries specifically are packed with the antioxidant anthocyanin, which helps to combat oxidative stress and inflammation, and these compounds may contribute to improved skin elasticity, reducing the appearance of wrinkles and promoting a youthful complexion."
Another amazing benefit of eating berries as you age is that they "support cognitive function and may reduce the risk of age-related cognitive decline," says Sabat. For instance, one study published in the American Journal of Clinical Nutrition found that eating more strawberries and blueberries was linked to a slower rate of cognitive decline in participants over 70 years old.
Fatty Fish
raw salmon
There's more than one reason to eat fatty fish as you get older. For starters, fatty fish is rich in healthy fats like omega-3 fatty acids. According to Sabat, "Omega-3s can help maintain heart and brain health, as well as reduce the risk of age-related diseases."
In addition to helping your heart and brain feel better as you age, omega-3-rich foods like fatty fish can also help you maintain more youthful skin.
For instance, "Salmon is rich in omega-3 fatty acids such as EPA and DHA, and these essential fats support skin health by maintaining cell membranes and reducing inflammation," says Young. And Sabat adds "These healthy fats can also promote skin elasticity and hydration, giving you a youthful and glowing complexion."
Nuts and Seeds
mixed nuts
You've learned about antioxidants found in berries and healthy fats found in certain fish, but snacking on nuts and seeds can give you the best of both worlds by providing healthy fats and antioxidants.
"The antioxidants found in nuts and seeds combat free radicals, preventing skin aging and reducing the risk of chronic diseases associated with aging," says Sabat.
Specifically, Young notes that "Almonds are a good source of vitamin E, an antioxidant that protects the skin from oxidative damage, and can help maintain skin elasticity and hydration, potentially reducing the signs of aging." She adds, "Including nuts like almonds in your diet may support a healthy, youthful glow."
Nuts—especially walnuts—also contain omega-3 fatty acids, and seeds like flaxseeds are some of the richest sources of plant-based omega-3 fatty acids. Consuming these healthy fats can contribute to a slower rate of aging—both internally and externally.
Leafy greens
Leafy greens like spinach, kale, and Swiss chard are "nutrient powerhouses," according to Sabat, "offering vitamins A, C, and K, and minerals like iron and calcium."
For healthier aging, "These nutrients can promote skin health, aid in collagen production, and protect against skin damage caused by UV radiation," Sabat adds.
Beyond just skin health, vitamin K has also been linked to reducing the risk of age-related diseases, and vitamin C has been found to help slow age-related cognitive decline.
Avocado
halved avocados with pit
We mentioned earlier that vitamin E—a powerful antioxidant—is linked to better skin health and can be found in nuts like almonds, but this vitamin can also be found in your bowl of guacamole.
Avocados are rich in vitamin E, and because of this they can help "protect the skin from UV damage and maintain its youthful appearance," says Sabat.
Not only are they rich in vitamin E, but avocados are rich in healthy fats, which can "hydrate and nourish the skin," Sabat adds.
Additionally, says Sabat, avocados can help support a healthy heart as you age "by reducing bad cholesterol levels."
Sweet Potatoes
roasted sweet potatoes
Fruits and vegetables contain plant compounds that give them their bright coloring. For example, sweet potatoes contain a compound called beta-carotene, which is responsible for its vibrant orange hue. Aside from bringing color to this vegetable, this compound—among other plant compounds—can provide a ton of health benefits, too.
According to Sabat, "Beta-carotene is a precursor to vitamin A and has been linked to promoting skin health and reducing the appearance of wrinkles. Beyond that, research has also found that beta-carotene may be able to help in the prevention of various chronic diseases.
Although it's found in smaller amounts, sweet potatoes also contain vitamins C and E, which we know now can help fight free radicals and support health.
Tomatoes
Speaking of those delightfully powerful plant compounds, tomatoes are rich in a certain compound called lycopene, which gives them their beautiful red color. Lycopene has antioxidant properties and is "known to protect the skin from sun damage and reduce the signs of aging," says Sabat, which means tomatoes may play a role in helping you look and feel younger as you age.
Lycopene's benefits extend beyond just skin health, though. A report published in the International Journal of Molecular Sciences says that a diet rich in lycopene may be able to help reduce cardiovascular disease risk and improve the health of your blood vessels, and because of this, Mary says "Consuming tomatoes can support heart health, contributing to a youthful and vibrant life."
Dark Chocolate
dark chocolate pieces in a bowl
Probably the most exciting food on our list, dark chocolate is rich in naturally occurring compounds called flavonoids, which can help with aging in numerous ways.
"Flavonoids can enhance blood flow and protect the skin from UV damage," says Sabat, and research also shows that dietary flavonoids may help with blood pressure, artery health, and vascular-related issues such as cardiovascular disease and vascular dementia.
As you can see, dark chocolate can help promote healthy aging and youthfulness "both inside and out," says Sabat. Just make sure to eat in moderation, as many varieties come with a lot of added sugar, which can lead to more inflammation and increase your risk for certain diseases if consumed in large quantities regularly.
Yogurt
bowl of Greek yogurt with berries
Research continues to show that a healthy gut contributes to healthy aging and healthier skin. Thankfully, there are plenty of delicious foods to add to your diet that can help you have a more diverse, flourishing gut microbiome.
One of these foods is yogurt, which Sabat says "is a probiotic-rich food that supports gut health and aids in nutrient absorption."
Not only that, but yogurt "provides essential protein for maintaining muscle and skin health, while also contributing to strong bones through its calcium and vitamin D content," says Sabat. However, just make sure you're buying yogurt that is fortified with vitamin D to get that specific vitamin.
The 15 Healthiest Yogurts on Grocery Store Shelves
Green Tea
Although it's a drink and not a food, we had to include green tea on our list because of its powerful anti-aging abilities.
"Green tea contains polyphenols—notably epigallocatechin gallate (EGCG)—with powerful antioxidant and anti-inflammatory properties," says Sabat. "These compounds help improve skin elasticity and protect against the harmful effects of UV radiation, reducing the signs of skin aging."
Not only can green tea help with a more youthful appearance, but research shows that its main polyphenol—EGCG—is connected to slower aging and even extending your lifespan.
