These Foods can Reverse Aging

Introduction

Aging is a complex process characterized by a progressive decline in physiological function, followed by dysfunction, and ultimately, death. Skin aging is a major concern for many people, as it is the external manifestation of aging people are more distressed about it. There are extrinsic and intrinsic processes that induce skin aging. Extrinsic aging develops due to environmental factors, such as exposure to ultraviolet (UV) radiation, alcohol intake, pollution, and severe physical stress [1]. While intrinsic skin aging occurs because of cumulative endogenous damage due to continual formation of reactive oxygen species [2].

Anti-Aging

Many recent studies have focused on maintaining a healthy life by preventing and/or postponing the aging process. Numerous studies have reported that continuous exposure to reactive oxygen species can stimulate skin aging and that excessive accumulation of fat can cause an impaired skin barrier and tissue structure alterations. Thus, the maintenance of antioxidant homeostasis and the suppression of adipose accumulation are important strategies for skin anti-aging. 

Growth and aging can be affected by various factors, such as disease, injury, nutrition, exercise, stress, and numerous environmental factors.

Foods for Prevention of Aging

Antioxidant sources containing a variety of bio-active components from natural sources have been recommended for aging prevention [3].

Vitamins, carotenoids, flavonoids and a variety of plant extracts have been reported to possess potent anti-oxidant properties.

Isoflavone

Foods that contain high amounts of isoflavones include soy, peanuts, chick peas, alfalfa, fava beans, and kudzu.

The release of growth and sex hormones is known to be profoundly associated with aging [4]. Symptoms related to aging develop rapidly in women at menopause such as, an increase of body fat, a change in body fat distribution, loss of muscle mass, skin thickness and others.

Isoflavone, a compound found in soybeans, is chemically similar to estrogen that lowers cholesterol level, prevents cardiovascular disease, prevents cancer and osteoporosis.
A study found that soybeans consumption boosts antioxidant effects and has positive effects on anti-aging in post-menopausal women [5]. Soybeans intake on a regular basis are expected to be beneficial in planning anti-aging strategies to maintain good health.

Tip: Eat foods like soy, peanuts, chick peas, alfalfa, fava beans, and kudzu.

Resveratrol

Resveratrol is a naturally occurring stilbene endowed with multiple health-promoting effects. It is produced by certain plants including several dietary sources such as grapes, apples, raspberries, blueberries, plums, peanuts and products derived therefrom e.g., wine [6].

This compound has shown beneficial effects for cardiovascular, inflammatory, neurodegenerative, metabolic, and age-related diseases [6].

A study showed that Resveratrol supplementation showed to prolong lifespan in approximately 60% of the studies conducted in model organisms, but this life prolonging effect was more prominent in non-human species [7].

Tip: Grapes, apples, raspberries, blueberries, plums, peanuts and red wine are rich in Resveratrol.

Vitamin C

The richest natural sources of vitamin C are fresh fruits and vegetables such as citrus fruits, camu camu, blackcurrant, rose hip, guava, chili pepper or parsley. 

Topically vitamin C, is used in various cosmetic products, for example in lightening of skin dyspigmentation, anti-aging and sun protection formulations. One of the major contributions to skin photoageing and diseases is oxidative stress, caused by UV radiation inducing reactive oxygen and nitrogen species. A study shows that vitamin C due to its antioxidants can help prevent skin aging due to oxidative stress [8].

Vitamin E

Higher amounts of vitamin E are available in vegetables, vegetable oils like wheat germ oil, sunflower oil, safflower oil and seeds, corn, soy and some forms of meat.

Tocopherol is a fat-soluble membrane bound antioxidant and consequently a free-radical scavenger especially of highly reactive singlet oxygen. The vitamin E complex is a group of 8 compounds called tocopherols [9]. 

The intake of natural vitamin E products helps against collagen cross linking and lipid peroxidation, which are both linked to aging of the skin [9].

Beta Carotenes

Carrots, pumpkin, sweet potatoes, mangos and papaya are some examples of β-carotene containing fruits and vegetables. Beta carotene is an antioxidant and mixtures of carotenoids can increase their activity against free radicals hence helps with anti-aging process.

A study showed that the mutations caused in mitochondria due to photoaging can be protected by beta-carotene supplementation [10]. 

Flavonoids

Flavonoids can be found in the onions, potatoes, tomatoes, cereals, chocolate and dry legume fruits such as pear apple, cherry etc.

A study conducted on yeast showed that flavonoids caused life extension as well as potentially anti-aging effects for mammalian cells [11]. They also have antioxidative, anti-inflammatory, anti-mutagenic and anti-carcinogenic properties which makes them quite suitable for adopting a healthier lifestyle, hence prolonging the lifespan of a person.

Chlorophyll

Chlorophyll’s anti-oxidant properties are speculated to play a role in reducing wrinkles, epidermal DNA damage, and apoptosis.

A study showed that drink containing chlorophyll extracts improves signs of photoaging and increases type I procollagen in human skin in vivo [12]. Wheatgrass juice is an example of drink that is rich in chlorophyll.

Red Ginseng

Red ginseng shows antioxidant, immunostimulatory, and anti-aging activity. A red ginseng extract-containing Torilus fructus and Corni fructus mixture improves facial wrinkles, a clinical sign of photoaging, and this improvement is associated with biochemical and histological evidence of increased collagen synthesis in the dermis [13].

Omega 3 fatty acids

Omega-3 fatty acids are found in fish like salmon and mackerel, algae, krill, and certain plants and nut oils. 

These fats are involved in brain biochemistry, physiology and functioning; and thus, in some neuro psychiatric 
diseases and in the cognitive decline of ageing [14]. 

Aloe Vera

Aloe Vera gel is obtained from the pulp of a tropical cactus that belongs to the lily family with purported anti-inflammatory, healing, moisturizing, antibacterial, antifungal, and antiviral properties [15].

Aloe gel significantly improves wrinkles and elasticity in photoaged human skin, with an increase in collagen production and a decrease in the collagen-degrading gene [16].

Conclusion

The foods stated above can help you develop a healthier body, with reduced risk of diseases coupled with the aging process. Many of them are helpful in treatment of various cardiovascular, muscular, skeletal and cognitive diseases.
The best prevention strategy against the harmful action of free radicals, resulting in aging, is a well-regulated lifestyle with caloric restriction, body care and physical exercise for the body, with low stress conditions and a balanced nutritional diet, including anti-oxidative rich food.

References

[1]	C. J. S. J. C. H. L. M. Y. C. R. G. C. K. K. K. P. K. and E. H. , "Modulation of skin collagen metabolism in aged and photoaged human skin in vivo," Journal of Investigative Dermatology, 2001.
[2]	Y. K. and S. H. , "Chemiluminescent detection and imaging of reactive oxygen species in live mouse skin exposed to UVA," Biochemical and Biophysical Research Communications, 2000.
[3]	C. Y. L. Q. S. M. and C. H. , "Antioxidant activity and phenolic compounds of 112 traditional Chinese medicinal plants associated with anticancer," Life Sciences, 2004.
[4]	F. B. . R. B. and . M. J. , "Role of norepinephrine in mediating stress hormone regulation of long-term memory storage: a critical involvement of the amygdala.," Biological Psychiatry, 1999.
[5]	S. Park, . M.-J. Yang, . S.-N. H. and . J.-S. Lee, "Effective Anti-aging Strategies in an Era of Super-aging," Journal of Menopausal Medicine, 2014.
[6]	W. S. and W. R. , "Resveratrol: How Much Wine Do You Have to Drink to Stay Healthy?," Advances in Nutrition, 2016.
[7]	P. K. R. G. R. P. C. D. and W. I. , "Resveratrol and Lifespan in Model Organisms.," Current Medicinal Chemistry, 2016.
[8]	G. M. and G. M. , "Main approaches for delivering antioxidant vitamins through the skin to prevent skin ageing.," Expert Opinion on Drug Delivery, 2011.
[9]	S. K. Schagen, V. A. Zampeli, . E. Makrantonaki and C. C. Zouboulis, "Discovering the link between nutrition and skin aging," Dermato-Endocrinology, 2012.
[10]	E. J. . K. V. W. S. . R. G. G. R. K. J. and B. M. , "Betacarotene supplementation protects from photoaging-associated mitochondrial DNA mutation.," Photochemical and Photobiological Sciences, 2003.
[11]	X. L. . S. K. L. J. . W. Y. T. A. . S. Y. and Q. J. , "Anti-aging effects of phloridzin, an apple polyphenol, on yeast via the SOD and Sir2 genes.," Bioscience, Biotechnology, and Biochemistry, 2011.
[12]	C. S. L. D. . W. C. . K. S. K. S. L. S. . L. M. and C. J. , "Drink containing chlorophyll extracts improves signs of photoaging and increases type I procollagen in human skin in vivo," Korean Journal of Dermatology, 2006.
[13]	C. S. W. C. L. D. . L. M. L. S. S. S. . L. S. . K. B. . K. N. and C. J. , "Red ginseng root extract mixed with Torilus fructus and Corni fructus improves facial wrinkles and increases type I procollagen synthesis in human skin: a randomized, double-blind, placebo-controlled study.," Journal of Medicinal Food, 2009.
[14]	B. JM, "Dietary omega-3 Fatty acids and psychiatry: mood, behaviour, stress, depression, dementia and aging.," The Journal of Nutrition, Health and Aging, 2005.
[15]	S. Cho, "The Role of Functional Foods in Cutaneous Anti-aging," Journal of Lifestyle Medicine, 2014.
[16]	C. S. L. S. . L. M. L. D. . W. C. K. S. and C. J. , "Dietary Aloe Vera Supplementation Improves Facial Wrinkles and Elasticity and It Increases the Type I Procollagen Gene Expression in Human Skin in vivo.," Annals of Dermatology, 2009.

Read More

Read More