What foods should I eat to stay looking and feeling young?

Dr. Mehmet Oz, MD
Cardiology (Cardiovascular Disease)
Eat smart and be healthy. Incorporating these foods into your diet will keep you looking and feeling young for years to come:

  • Salmon: Salmon contains omega-3 fatty acids, which are essential for good heart health and overall wellness. If you can't handle the "fishy" taste, try fish oil tablets or vegetarian omega-3 tablets.
  • Sweet Potatoes: The bright hue of these orange vegetables means they have carotenoids, a powerful antioxidant, in them. They're also packed with vitamin A, which is important for your skin and eyes and helps to prevent wrinkles. Try replacing all white potatoes in your diet with this nutrient-rich alternative.
  • White Kidney Beans: The high fiber content of these beans is critical for lowering blood sugar levels. Maintaining a healthy blood sugar level is an essential part of helping to prevent diabetes and cholesterol build-up. Soak them in water to reduce the uncomfortable gas they can cause and incorporate them into your diet 3 to 4 times a week.
  • Kale: In addition to promoting a healthy immune system, this supercharged leafy green contains cancer-fighting properties. The liver absorbs these vital nutrients, enhancing its ability to rid the body of harmful toxins. To make kale more palatable, keep in mind that the less you cook it, the less bitter it's going to be.

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Yes. You can actually eat right to beat wrinkles. You may have heard the old wives tale that consuming vitamin C can help fight a cold, but what about wrinkles?  

A study in the American Journal of Clinical Nutrition of over 4,000 women between the ages of 40 and 70 showed that routine higher takes of vitamin C-rich foods was significantly associated with a decrease in the prevalence of wrinkled and dry skin due to aging. The study also found that higher intakes of linoleic acid reduced the chances of developing not only the same age-related dryness but also thinning of the skin. While citrus fruits, juices and tomatoes are the leading sources of vitamin C in the American diet, green leafy vegetables, soybean oil, flaxseeds, and walnuts are ringers for linoleic acid.

Tip: Beautify your breakfast by topping your whole grain cereal with ground flaxseeds and chase your morning meal with a glass of OJ. Add spinach to your lunchtime green salad and sprinkle a spoonful of chopped walnuts to give it crunch. For a linoleic-rich salad dressing, combine balsamic vinegar and soybean oil to top it off.

Eating berries for may help you keep a sharp mind. Even though women live longer than men, eating berries can help them live “smarter”. A study in the Annals of Neurology involving over 16,000 women showed that those who consumed a greater amount of blueberries (1/2 cup or more weekly) or strawberries (1 cup or more weekly) were associated with a slower rate of cognitive decline (thinking, remembering, and reasoning) as they aged. Researchers speculate that the mind-enhancing ingredient may be the phytochemical and antioxidant, anthocyanidin, which gives berries their robust color.

Tip: Begin and end your day with berries. Add them to your morning cereal or yogurt and make them your evening dessert.

Foods may help fight Alzheimer’s disease. A study in the Journal of the American Academy of Neurology suggests that eating omega-3 rich foods, such as fish, salad dressing, margarine, and nuts, may help lower a level of a protein in the blood that has been associated with increasing the risk of Alzheimer’s disease.

Tip:  To get triple Alzheimer’s disease-fighting potential at lunch, toss together tuna fish, chopped nuts, and a light salad dressing and stuff into a whole wheat pita. 

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.