I’m a medical doctor with a focus on holistic medicine, and these are the five essential dietary components that I advise you to include on a daily basis to promote healthy aging.
You’ve done your homework on Blue Zones, which are areas of the world where people live longer than average, and you’ve come up with a brilliant plan to move to Greece permanently. Love at first sight. The sole problem is that it’s not quite realistic.
Even if it sounds idyllic to spend your days nibbling on Greek mezze platters while admiring the sun-kissed Mediterranean, you don’t have to completely change your way of life to be happy in the long run. According to board-certified integrative medicine physician Taz Bhatia, MD, you can actually eat healthily wherever you are, and by adding a few essential dietary ingredients into your daily routine, you may support your healthy-aging journey at the cellular level without having to relocate across continents.
According to Dr. Bhatia, aging starts deep beneath the body’s trillions of cells. Additionally, although genetics cannot be altered, you can enhance your cellular resilience with a nutritious diet, regular exercise, and self-care practices. Dr. Bhatia states, “Free radicals are microscopic molecules that can cause damage to our cells. We are constantly exposed to them.” Our body’s natural defense against free radicals is the consumption of antioxidants such as vitamins C and E, which we make and ingest through food. While maintaining a healthy diet and way of living is vital at any age, it becomes much more crucial as we get older as our nutritional needs vary.
It’s never too early (or too late) to start a healthy aging journey. If you’re ready to channel that Blue Zone energy without leaving your home, incorporate Dr. Bhatia’s recommended key dietary ingredients into your daily food intake and add One A Day® Age FactorTM Cell Defense to your routine. * Psst: Use code 10AGEFACTOR on Amazon to get 10% off now. Dr. Bhatia’s shortlist of essential dietary ingredients includes omega-3 fatty acids, vitamin B3, and olive fruit extract.
1. Polyphenols from olives Naturally occurring plant chemicals called polyphenols can function as antioxidants and are present in meals like dark chocolate and vegetables, including olives. “As we become older, our cells’ ability to handle common stressors like lack of sleep or tension gradually declines, which can cause oxidative stress to rise. Clinical studies have demonstrated the protective effects of olive polyphenols from olive fruit extract against oxidative stress, according to Dr. Bhatia.
2. B3 vitamin Vitamin B3, sometimes referred to as niacin, offers numerous advantages for cellular health. “Dr. Bhatia states that niacin supports the nervous system, the digestive system, and the maintenance of healthy skin.” Other common kitchen staples high in B3 include peanuts, tuna, avocados, mushrooms, and beef.
3. Calcium Vitamin C, an important antioxidant vitamin that supports immune system function, skin health, and many other aspects of health, is another element in One A Day® Age FactorTM Cell Defense. Foods high in vitamin C, such as citrus fruits, bell peppers, broccoli, and many other fruits and vegetables, have been linked to healthy collagen, which gives the body’s connective tissues structural strength. After the age of 30, when collagen production begins to decline, it becomes critical to support the creation of new collagen.
4. Calcium Milk, cheese, mushrooms, and salmon are good sources of vitamin D (bless). It’s a good idea to stock up on vitamin D because research indicates that aging is linked to a larger probability of deficiency, especially considering its beneficial effects on immune system and bone health.
5. The Omega-3s Increase your intake of omega-3s by include nuts, seeds, and fish (like salmon) in your diet; your cells will thank you for it. According to Dr. Bhatia, “omega-3s are an essential component of your cell membranes, helping to provide structure and supporting interactions between cells.” To help you on your path to a healthy aging, try some trail mix, drizzle some olive oil over a plate of seafood, and check out One A Day® Age FactorTM Cell Defense*. What about Greece? Pause on the permanent relocation plan and book a getaway instead.
