Foods That Heal, Reverse Aging, And Extend Your Lifespan

Numerous factors contribute to your longevity, healing capabilities and overall health. While some factors are beyond your control, such as genetic and biological factors, others, such as your diet, can be changed for the better. Other useful ways to improve your health and potentially elongate your lifespan include not smoking, limiting alcohol, developing positive sleep habits, partaking in work and activities you enjoy and managing stress. For best results, talk to your doctor or dietitian before making significant dietary changes.

Fruits and Vegetables

Fruits and vegetables supply rich amounts of antioxidants, including vitamins C and E, beta-carotene and flavonoids. These compounds, according to Allison Tannis, nutritional scientist and author of "Feed Your Skin, Starve Your Wrinkles," help neutralize unstable molecules that can damage your skin's overall structure and your skin cells' ability to produce elastin and collagen. In other words, eating a diet rich in fruits and vegetables may help prevent wrinkles and skin dryness and deformities related to aging. Antioxidants also strengthen your immune system, increasing your body's ability to heal from infections and disease. A diet rich in fruits and vegetables may also reduce your risk for certain forms of cancer and heart disease -- a leading cause of death in America.

Whole Grains

In a study published in the "Journal of the American College of Nutrition" in 2000, researchers examined the whole-grain and refined-grain fiber intake of 11,040 postmenopausal women for 11 years. Of the 1,341 deaths that occurred by the study's end, women who consumed an average of 4.7 g of whole-grain fiber per day were 17 percent less likely to die than women who consumed an average of 1.3 g of whole-grain fiber per day. Because whole grains contain all nutritious parts of the grain, they supply more antioxidants and fiber, which promotes healthy cholesterol levels and appetite control, than refined grains. As low-glycemic foods, whole grains may improve blood sugar levels, lowering your risk for diabetes and diabetes complications. Whole grains also provide ample glucose -- your body's main dietary source of energy, which is important for healing from illnesses and surgeries. To reap maximum antiaging and healing benefits of whole grains, replace enriched breads, pasta, rice and snack foods with whole grains, such as barley, brown rice, oats and popcorn.

Cold-Water Fish

Western diets often contain too few omega-3 fatty acids -- essential fats linked with positive brain function and heart health. The oil in cold-water fish, such as mackerel, salmon, sardines, albacore tuna and halibut, is a prime source of omega-3s. Omega-3 fats reduce inflammation and may lower your risk for chronic diseases such as cancer, arthritis and heart disease. Deficiencies of the healthy fat-form, on the other hand, are linked with memory loss, heart problems, dry skin and depression -- conditions many older adults are prone to. Regularly choose poached, baked or broiled cold-water fish instead of fried, red and processed meats, which may worsen cardiovascular health.

Soy

Soy is a protein-rich legume that may improve menopausal symptoms and lower your risk for heart disease, osteoporosis and forms of cancer, such as prostate, breast and endometrial cancer. Soy also naturally tightens and tones your skin, according to Tannis, and provides potent antioxidant benefits. Populations who consume richer amounts of soy and fewer processed foods and red meat, such as the Okinawans in Japan, have some of the longest life expectancies in the world. Nutritious soy-based foods include soy milk, edamame, or steamed soybeans, and steamed, fresh or baked tofu.