The Mediterranean diet is known as one of the best diets for longevity. Foods rich in in antioxidants are responsible for its anti-aging effects. Adding these 5 foods to your diet will help you fight the effects of aging to feel and look your best.
Greens such as spinach, kale, collard greens, chard etc. are a nutrient dense food. They are rich in vitamins and antioxidants that can reduce oxidative stress. Research has shown that consuming at least one serving of greens a day resulted in slower cognitive decline as measured on tests for memory and thinking skills.
How much: Try to have at least 5 servings a week.
>>Authentic Greek Spanakopita – Spinach and Feta Pie
>>Baked Eggs with Spinach and Feta
>>Mediterranean Beet Salad with Tangerines, Greens and Feta
2. Sardines, Anchovies, Salmon
These fatty fish are great to reduce the effects of aging as they are excellent sources of omega-3 fatty acids which have anti-inflammatory properties and can protect from diseases such as arthritis and heart disease. In addition omega-3 fatty acids can promote hydration of skin and minimize skin inflammation.
Ηow much: 2-3 servings a week
>>5 Minute Mediterranean Salad with Sardines and Chickpeas
>>Mediterranean Garlic and Herb Crusted Roasted Sardines
>>Mediterranean Black-Eyed Pea Salad with Smoked Salmon
Tomatoes can provide additional protection as we age. They are a source of the antioxidant lycopene which not only protects from certain types of cancer but is a carotenoid that can protect the skin from sun damage. In addition to lycopene, it is also an excellent source of vitamin C which is also an antioxidant and protects the skin from premature aging.
How much: Every day
>>Easy Roasted Zucchini with Garlic and Tomato
>>5-Ingredient Mediterranean Salad
>>Authentic Baked Feta and Tomatoes
4. Herbal Teas
Consumption of herbal teas such as sage, oregano, fennel, chamomile that are rich in antioxidants and polyphenols are associated with longevity. Plus, they are great way to keep our body hydrated.
How much: Every day
5. Sesame Seeds and Tahini
Sesame seeds and sesame seed paste (tahini) excellent sources of protein and vitamin E and a good source of iron, calcium, and copper. They also contain lignans a group of substances that have antioxidant activity and appear to lower cholesterol levels in the blood, but also protect from cancer. Sesame seeds are rich in the good fat and appear to protect from cell and tissue damage of the skin.
How much: 2-3 times a week
>>Pasteli: Greek Honey-Sesame Bars
>>Savory Tahini- Feta Toast
>>Lentil Dip with Tahini and Lemon