Staying in top shape well into middle age and beyond isn’t impossible. With the right diet, exercise routine, health check-ups and good attitude, looking and feeling younger is within reach. In this list, we’ve covered 50 foods that will keep you youthful, energetic and glowing.
Good Skin
Keep your skin smooth, firm and fresh with these foods.
The secret to feeling young is having good energy. These energy-packed foods will help you make it through your workout, your next vacation or that late-night movie.
Heart health is paramount to overall health and energy. Keep your heart young and strong with these foods.
A low-fat, low-calorie diet is good for your heart, for reducing your risk of high cancer and heart disease, and ideal if you want monitor your weight and show off a youthful figure.
Shiny, strong hair depends on your diet, as well as your beauty regimen. From lentils to oysters, add these foods to your diet.
Youthful teeth and nails are within reach when you consume these snacks.
As you get older, it’s harder for your body to bounce back from even small injuries and normal aches and pains. These foods will help your body repair itself faster and more effectively.
Retain the libido you had in your earlier years with these food choices.
Good Skin
Keep your skin smooth, firm and fresh with these foods.
- Low-fat yogurt: Low-fat yogurt contains vitamin A and live bacteria called acidophilus, which is good for digestion and the skin.
- Strawberries: Strawberries contain one of the highest levels of antioxidants and free radicals, which protect the skin against cell damage and sun damage.
- Ground flaxseeds: Flaxseeds are rich in omega-3 fatty acids, which is vital to skin health.
- Cantaloupe: Cantaloupe is recommended for firm and bright skin because of its free radicals and ability to reduce wrinkles and dryness.
- Green tea: Green tea is rumored to have a range of health benefits, and it is also believed to be a good promoter of skin health. Green tea contains the highest levels of EGCG, which reduces inflammation and lowers your risk of skin cancer.
- Salmon: Salmon is also high in omega-3 fatty acids, which is necessary for cell membrane health. Cell membrane health is important because it helps your body expel the bad stuff and retain all of the good nutrients.
- Spinach and kale: Spinach and kale are rich in vitamin A and are necessary for good skin.
- Whole-wheat breads: Whole-wheat breads are high in selenium, which prevent cell damage and are a healthy alternative to white-flour foods that can cause break-outs.
- Water: Drinking lots of water each day keeps your skin hydrated and refreshed. It can also clear up your complexion, and if you drink hard or mineral-rich water, you’ll also help your body get more nutrients.
- Citrus fruits: Fruits that are very high in vitamin C, like lemons and oranges, keep collagen strong.
The secret to feeling young is having good energy. These energy-packed foods will help you make it through your workout, your next vacation or that late-night movie.
- Orange juice: Drink a glass of orange juice for a major Vitamin C boost.
- Lean red meat: Good quality protein, like lean meat or sea food will keep your metabolism going and your brain feeling energized.
- Tuna: Cold-water fish like tuna shoot omega-3 fatty acids to your brain, helping you stay focused, alert and energized.
- Broccoli: Broccoli is a source of antioxidants that fuels your entire system.
- Bran: Eat bran cereal for a serious energy boost that is also good for your digestion and metabolism.
- Beans: Beans are complex carbohydrates that will keep you full and energized.
- Blueberries: Blueberries are a popular brain food that are rich in antioxidants.
- Almonds: Almonds are energy-dense foods that contain Vitamin E and magnesium and keep you full longer than sugary snacks.
- Whole wheat pasta: Choose a moderate serving of whole-wheat pasta with marinara or olive oil-based sauce for a meal rich in complex carbohydrates.
- Oatmeal: Oatmeal is a fantastic source of soluble fiber and a great way to boost your energy.
Heart health is paramount to overall health and energy. Keep your heart young and strong with these foods.
- Kidney beans and black beans: WebMD maintains that kidney beans and black beans are rich sources of B-complex vitamins, niacin, folate, omega-3 fatty acids and soluble fiber, all of which promote heart health.
- Brown rice: High-fiber foods like brown rice promote heart health.
- Cabbage: Cabbage is a good choice for integrating needed insoluble fiber into your diet.
- Low-fat, fat-free dairy products: Choosing low-fat or fat-free milk, cheese and yogurt is better for your heart and figure.
- Asparagus: Asparagus appears in WebMD’s list of "best foods for cardiovascular health" and contains carotenoids, B-complex vitamins, folate and fiber.
- Walnuts: Walnuts contain Vitamin E, magnesium, folate, polyunsaturated fats, and other heart-healthy nutrients.
- Sweet potato: Eat sweet potatoes for a heart-healthy dose of vitamins A,C, and E, plus fiber.
- Trans fat-free margarine: Use trans fat-free margarine when cooking instead of heavy creams, butters, lard or sauces.
- Egg whites: Egg whites are lower in cholesterol than regular eggs but still high in protein.
- Papaya: Mix up your servings of fruit with papaya, which contains potassium, carotenoids, calcium, magnesium, folate, and Vitamins C and E.
A low-fat, low-calorie diet is good for your heart, for reducing your risk of high cancer and heart disease, and ideal if you want monitor your weight and show off a youthful figure.
- Fresh fruits and vegetables: Fresh fruits and vegetables are healthier for you overall and contain fewer calories than canned or packaged varieties with artificial flavoring.
- Low-fat condiments: Choose fat free mayonnaise and low fat or low calorie salad dressing.
- Turkey: Use ground turkey instead of red meat for hamburgers, pasta dishes and more.
- Mushrooms: According to CNN, mushrooms are 90% water but they still contain a good source of potassium and antioxidants. Add to salads and sandwiches for flavor without lots of calories.
- Fat-free cheese: Lower your calorie and fat intake by only using fat-free or part-skim cheese on sandwiches or when cooking.
- Tomatoes: Tomatoes are rich in antioxidants and have a number of beneficial nutrients. They’re also a tasty, low-calorie snack that can be added to crackers, salads, sandwiches, and more.
- Apricot: Apricots have one of the lowest calorie counts of any fruit, at just 17 calories per 1/2 cup.
- Cranberries: Cranberries are low in sugar and low in calories, containing just 44 calories per cup.
- Raspberries: Raspberries contain fiber and a very low number of calories.
- Summer vegetables: Yellow squash and zucchini contain just 15 calories per 1/2 cup.
Shiny, strong hair depends on your diet, as well as your beauty regimen. From lentils to oysters, add these foods to your diet.
- Lentils: Lentils are rich in protein, iron zinc and biotin, which promotes hair growth and hair strength.
- Oysters: Oysters can boost your libido and help your hair stay healthy.
- Nuts: Nuts that contain selenium, promote scalp and hair health. Nuts that contain omega-3 fatty acids help hair stay shiny and strong.
Youthful teeth and nails are within reach when you consume these snacks.
- Peanuts: Peanuts are an excellent source of biotin, which is fundamental to healthy nails.
- Sugarless gum: Sugarless gum is a saliva generator, cleaning your teeth.
As you get older, it’s harder for your body to bounce back from even small injuries and normal aches and pains. These foods will help your body repair itself faster and more effectively.
- Red bell pepper: Runner’s World reveals that "just one red bell pepper provides 380 percent of the recommended daily value of vitamin C, a nutrient crucial for repairing connective tissues and cartilage." Add red bell pepper to salads, sandwiches or stir-fry meals.
- Carrots: Help your body beat infections by eating carrots, which contain very high levels of Vitamin A, crucial to white blood cells’ ability to fight infection.
- Bananas: Keep your muscles healthy and limber by eating potassium-rich bananas.
Retain the libido you had in your earlier years with these food choices.
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