Nutrition

What you eat can significantly affect your skin health. Eating plenty of fruits and vegetables rich in antioxidants is good for your whole body, including your skin. Antioxidants such as beta-carotene and vitamins C, E, and A can curb the damage caused by unstable molecules known as free radicals. These molecules can harm skin cells and cause signs of aging.

  • Eat a variety of foods: fruits, vegetables, whole grains, protein foods, and low-fat dairy or fortified soy, almond, and oat alternatives are healthy choices
  • Be mindful of your nutrient needs
  • Go easy on the salt
  • Shift your sweet tooth
  • Strive for a healthy weight

The suggestions described above contain foods that provide various nutrients that adults need to age well, such as protein, fiber, unsaturated fat, calcium, vitamin D, potassium, vitamin B12, and folate. Vitamin deficiencies are common, especially amongst older adults; however, vitamin and mineral supplements can help complete your nutritional needs.

EXAMPLES OF HEALTHY DIETS

MEDITERRANEAN DIET

The Mediterranean diet is based on the traditional cuisine of countries bordering the Mediterranean Sea. The Dietary Guidelines for Americans recommend this eating pattern to promote health and prevent chronic disease. Its main components include:

  • Daily consumption of vegetables, fruits, whole grains, and healthy fats, especially olive oil.
  • Weekly consumption of fish, poultry, beans, and eggs.
  • Limited intake of red meat and dairy products.

DASH DIET

The DASH diet stands for the Dietary Approach to Stop Hypertension (high blood pressure). The DASH diet encourages the consumption of fruits, vegetables, whole grains, lean meats and plant-based protein, and discourages consumption of saturated fats and added sugar.

MIND DIET

The MIND diet stands for the Mediterranean-DASH Intervention for Neurodegenerative Delay. A hybrid of the DASH diet and the Mediterranean diet, the MIND diet is designed to promote brain health and prevent Alzheimer’s disease. Its primary components include vegetables, especially green leafy ones; nuts; berries; beans; whole grains; fish; poultry; and olive oil. 

Cheers to your health!