We are all familiar with the adage “Eat well for a long and healthy life,” but what are the best foods to consume to ensure longevity and health? This article will discuss some of the most beneficial and nutrient-dense foods that can decelerate the aging process.
Healthy foods eating habits are an integral part of life in these communities, contributing to their overall high quality of life. And in the media, we frequently hear about “superfoods,” foods with impressively high nutritional value that are dubbed “dietary superheroes.”[1]
Some believe the term “superfoods” is a marketing ploy designed to instill unrealistic expectations in specific foods [1]. After all, a balanced diet goes beyond the simplicity of “an apple a day keeps the doctor away.”
Nevertheless, some foods are indeed more nutritious than others and can reduce the risk of various diseases and conditions. We’ll discuss some of the best anti-aging foods you may wish to include in your anti-aging diet to attain wealth in health!
Best Anti Aging Foods For Men
Libido And Fertility
Testosterone is a critical hormone for men that is present from birth. Your testosterone levels will naturally dwindle as you age.
Low testosterone is found in approximately 2.1 percent of the population, according to the American Urological Association, and becomes more prevalent with age [2].
When testosterone levels are significantly decreased, the following can occur:
- Decreased fertility
- Erectile dysfunction (ED)
- Decreased libido
But which vitamins, herbs, and supplements can enhance testosterone production?
Malaysian Ginseng (Eurycoma Longifolia)
Tongkat Ali is another name for Malaysian ginseng (also known as E. longifolia). It is a Southeast Asian native plant that exhibits the following characteristics:
- Aphrodisiac
- Fever-reducing
- Antimicrobial
- Antidiabetic
- Antimalarial
Several studies discovered that Malaysian ginseng supplementation boosted serum testosterone levels and muscle strength in men [3, 4]
Researchers also examined the effects of Malaysian ginseng on men’s moods. They discovered that taking Malaysian ginseng for four weeks aided the participants’ relief of anger, tension, and confusion in addition to increasing testosterone levels [5].
At the moment, no established standard exists for the precise dosage that an individual should take. Hence, consult your physician before taking Malaysian ginseng supplements.
Pine Bark Extract (Pinus Pinaster)
Pine bark extract contains natural antioxidants called proanthocyanidins. Pycnogenol is the trade name for the plant section containing these compounds. The bark extract of Pinus pinaster may be beneficial in the following ways:
- Possibly reduce symptoms of ED
- Improve blood flow
- Enhance cardiovascular health
- Lower cholesterol
To increase the effectiveness of pine bark extract in some medical studies, it is combined with the L-arginine aspartate compound.
A 2010 study examined the effects of a six-month supplementation with pine bark extract and L-arginine aspartate on men. Men who took the supplement had milder symptoms of erectile dysfunction and higher total plasma testosterone levels than those who received a placebo [6]. Similar conclusions were derived from a 2012 study [7].
In general, additional research is necessary to determine the efficacy of pine bark extract in treating ED and raising testosterone levels.
Avoid taking this supplement if you are taking any of the following medications:
- Immunosuppressive medications
- Anticoagulants
- Chemotherapy
Consult your physician before using pine bark extract to determine the appropriate dosage for you based on your medical history.
Ashwagandha (Withania Somnifera)
In traditional Indian medicine, ashwagandha is used to treat various conditions, including infertility and sexual dysfunction. The plant’s roots and berries are used to make capsules, extracts, and teas.
In 2010, a study examined the effects of ashwagandha supplementation on 75 infertile men [8]. Ashwagandha was discovered to be beneficial in the following areas:
- Semen antioxidant levels
- Sperm motility
- Sperm count
- Testosterone levels
In two studies conducted in 2019, ashwagandha successfully increased DHEA (dehydroepiandrosterone, a steroid hormone) and testosterone levels [9]. However, there was no difference in fatigue or sexual dysfunction symptoms between the treatment and the placebo.
To sum it up, ashwagandha may lead to increased testosterone levels, but may not help with ED [10].
Hair Loss
Men experience hair loss due to increased dihydrotestosterone (DHT), which is structurally similar to testosterone [11].
Numerous foods are believed to prevent hair loss by inhibiting the enzyme that converts testosterone to DHT [12].
Three foods that may help prevent hair loss by inhibiting DHT production are listed below.
Onions (and other foods rich in quercetin, flavonoids)
White onions are a versatile ingredient that imparts a sweet yet sharp flavor to a variety of dishes. They are low in calories but high in antioxidants such as quercetin [13].
In preclinical studies, quercetin was shown to inhibit DHT production from testosterone [14].
Despite these promising findings, no rigorous clinical studies have been conducted to determine whether eating onions or supplementing quercetin affects DHT levels in humans. Nevertheless, unless your medical condition forbids it, there is no harm in including onions in your diet.
Asparagus, spinach, sweet potato, kale, watermelon, apples, and berries are just a few other examples of foods that contain a significant amount of quercetin [15].
Coconut oil
Copra, also known as coconut oil, is derived from coconut kernel or meat. It is frequently used in the culinary arts due to its ability to withstand high cooking temperatures.
Coconut oil contains a high proportion of fat which has been shown to inhibit DHT production when administered orally in test-tube and animal studies [16,17,18].
While these types of studies, referred to as preclinical studies, assist researchers in determining the efficacy and safety of specific treatments, the results of these studies cannot be directly applied to humans. As a result, human clinical trials are warranted before coconut oil can be recommended as an effective remedy for hair loss prevention or treatment.
Green tea
Green tea is one of the world’s most popular beverages. Green tea leaves are steamed rather than fermented during the manufacturing process, and this preserves a more significant proportion of the tea’s natural compounds [19]. This includes epigallocatechin gallate (EGCG), a plant chemical in green tea linked to various health benefits, including weight loss, cardiovascular health, and brain health [20,21,22].
DHT has been shown to cause hair loss in men, and EGCG (epigallocatechin gallate) has been shown to protect hair follicles (the area of your skin that produces hair) from DHT’s effects [23].
In a study, a few men had their hair growth stimulated for four days with a scalp application of an alcohol extract of EGCG. The alcohol extract successfully prevented the death of cells that regulate hair growth and development caused by DHT [24].
Despite the study’s numerous limitations, such as its small sample size and brief treatment duration, the findings are encouraging and pave the way for future research on this subject.
Plus, additional human studies are required to determine whether drinking green tea or supplementing with EGCG or green tea extract can help men avoid DHT production and hair loss.
Muscle Mass And Weight Loss
If you want to build lean muscle, it’s best to consume proper nutrients and exercise regularly. If you do not receive adequate nutritional support, your progress will be hampered.
While protein-rich foods are necessary for muscle growth, fats and carbs provide critical energy. It is recommended to consume more calories from muscle-building foods each day if your goal is to gain lean muscle mass.
Here are some of the anti-aging foods in the market for building lean muscle mass.
Tuna
In addition to being high in protein, tuna also contains a high concentration of vitamin A and several B vitamins, including B6, niacin, and B12. These nutrients are necessary for maintaining optimal health, energy, and athletic performance at the highest levels [25, 26].
Tuna also contains a high concentration of omega-3 fatty acids, which may be beneficial to muscle health. This is especially important for people in their golden years as omega-3 fatty acids may help slow muscle loss and strength loss during aging [27].
Greek Yogurt
Lactose is a high-quality protein source that contains both fast and slow-digesting whey and casein proteins. According to some research, consuming this combination of dairy proteins regularly can increase lean muscle mass in people [28].
On the other hand, not all dairy products are alike. Greek yogurt contains approximately twice the amount of protein found in regular yogurt [29,30]. Furthermore, eating Greek yogurt after a workout or before bed may be particularly beneficial due to the combination of proteins found in Greek yogurt [31,32].
Salmon
Salmon is a high-quality source of protein that promotes muscle growth while also improving overall health and well-being [33]. Exercise programs that are high in omega-3 fatty acids have been shown to increase muscle gain.
Omega-3 fatty acids are necessary for muscle health and may even aid in muscle gain [34].
Eggs
Eggs are an excellent source of heart-healthy fats, lean protein, and other vital nutrients such as choline and B vitamins [35]. Eggs are rich in leucine, which is necessary for muscle growth [36]. Apart from that, B vitamins are necessary for various bodily functions, including the production of energy [37,38].
Skin Complexion
A diet low in nutrients can harm your metabolism, cause weight gain, and even cause organ damage, such as liver and heart disease. However, your poor diet also harms another organ — your skin.
Dermatologists are increasingly aware that what they eat has a significant impact on skin aging.
Let’s explore three of the best anti-aging foods for maintaining a youthful complexion!
Pomegranates
Pomegranates are one of the most nutritious fruits available. Their antioxidant capacity appears to be even greater than green tea’s [39]. Pomegranates reduce inflammation, aid in preventing damage caused by high blood sugar levels, and improve colon cancer patients’ outcomes [40,41,42].
Additionally, they aid in protecting the skin from sun damage [43,44]. Researchers speculate that various components of the pomegranate work synergistically to repair damaged skin and boost collagen production! [45]
Walnuts
Walnuts possess several beneficial properties that make them an excellent source of nutrients for maintaining healthy skin. They are rich in essential fatty acids, which your body cannot produce on its own. They contain more omega-3 and omega-6 fatty acids than the vast majority of other nuts [46,47].
Omega-3 fatty acids help combat inflammation throughout the body, including the skin [47]. Walnuts contain a healthy balance of these fatty acids and essential nutrients for healthy skin function and maintenance.
Walnuts also contain zinc and selenium in healthy concentrations. For enhanced skin complexion, zinc is essential to support the skin barrier, promote wound healing, prevent infection, and reduce inflammation [48].
Avocados
Avocados contain a high concentration of monounsaturated fatty acids (MUFAs) [49]. These fats have various beneficial effects on your body’s functions, including your skin’s health. Consuming adequate amounts of these fats can keep skin elastic, nourished, and moisturized!
In one study, researchers linked a high total fat intake especially from avocados to more elastic and supple skin [50].
Avocados are also packed with vitamin E and C. Vitamin E is a potent antioxidant that helps to protect the skin from free radical damage and wrinkles. Additionally, it appears that when vitamin C and vitamin E are taken together, the results are more favorable. Hence, vitamin C is essential for both your skin health and for maintaining skin elasticity [51, 52].
Furthermore, dry, scaly, and bruising skin are the most common signs of aging which results from vitamin C deficiency. And because vitamin C is a powerful antioxidant, it helps guard against the sun and environmental oxidative damage which causes wrinkles and fine lines.
According to research, acai berries may also contain compounds that can help protect your skin from sun damage or free radical damage. UV skin damage often results in those pesky wrinkles, age spots, and other signs of aging [53].
Fatty fish
Salmon, mackerel, and herring are excellent sources of omega-3 fats and these fatty acid levels must be maintained to attain supple and moisturized skin [54]. Dry skin can result from a diet deficient in omega-3 fatty acids [55].
Omega-3 fatty acids found in fish help to reduce inflammation, which contributes to skin redness and acne. They may also help reduce your skin’s sensitivity to the sun’s harmful ultraviolet (UV) rays [56].
According to some research, psoriasis and lupus are both inflammatory and autoimmune skin conditions. Supplements containing fish oil may be beneficial in the treatment of these conditions. Additionally, fatty fish contains vitamin E, regarded as one of the most potent antioxidants for the skin [57, 58].
This type of seafood is also rich in high-quality collagen, which is required for skin strength and integrity [59].
Finally, fish contain zinc, a mineral required to regulate:
- The production of new skin cells
- Overall skin health
- Inflammation
Zinc and collagen deficiency can manifest themselves in a variety of ways. Inflammation, lesions, and delayed wound healing are all possible outcomes.
Heart Health
Heart disease is still the leading cause of death in the US. We’ll look at 6 foods that, when eaten in moderation, may help keep your heart healthy. Maintaining a healthy heart and avoiding disease can be accomplished through a variety of activities.
For example, you can schedule an annual physical examination, exercise daily, or quit smoking, however, one of the most straightforward lifestyle changes you can make to benefit your heart is paying attention to what you eat.
The CDC warns that excessive consumption of foods rich in sodium, cholesterol, or fat can be detrimental to one’s heart health. Let’s look at some of the healthiest foods to consume to keep your cardiovascular system healthy and robust!
Green tea
According to a systematic assessment published in 2011, green tea was associated with a slight decrease in cholesterol, a significant risk factor in the general population for stroke and heart disease. However, the review couldn’t determine the daily recommended intake of green tea for health benefits [60].
In a 2014 review, the effects of green tea on people with high blood pressure were investigated. The study found that consumption of green tea reduces blood pressure. However, the authors were not able to decide if this modest reduction could help cardiovascular disease prevention [61].
Tomatoes
According to scientists, the most critical dietary change for reducing the risk of heart disease is to increase potassium intake while decreasing sodium intake [62].
And tomatoes are high in nutrients that may help maintain a healthy heart, including potassium. These nutritional red fruits are also an excellent source of fiber, vitamin C, folate, and choline, all of which are beneficial to the heart.
Along with preventing heart disease, potassium benefits muscles and bones and aids in preventing kidney stones.
Flaxseeds and Chia seeds
Omega-3 fatty acids, such as alpha-linolenic acid, are abundant in these seeds, which also contain significant amounts of fiber [63]. Omega-3 fatty acids have several beneficial properties, including lowering triglyceride, LDL (bad cholesterol), and total cholesterol levels. Additionally, they aid with blood pressure reduction and the prevention of fatty plaque buildup in the arteries.
Plus, consumption of omega-3 fatty acids helps prevent cardiovascular diseases such as thrombosis and arrhythmias [64].
Broccoli
According to some research, consuming steamed broccoli regularly may help lower cholesterol levels and prevent heart disease [65].
Berries
Berries also contain a high concentration of antioxidant polyphenols, which may help reduce the risk of developing heart disease [66]. Berries are also rich in vitamin C, vitamin A, calcium, iron, folate, and fiber which can help promote better physical wellbeing!
Lentils, chickpeas, peas, and Beans
The legumes, including beans, lentils, chickpeas, and peas, are high in fiber and help lower LDL cholesterol, also known as “bad cholesterol.” Their high fiber, protein content, and antioxidant polyphenol content are beneficial to one’s heart and overall health [67].
Asparagus
Asparagus is high in folate, which helps prevent the body from building up homocysteine (an amino acid). Elevated homocysteine levels are linked to heart conditions like coronary artery disease and stroke [68].
Joint Health
If you have arthritis, you are well aware of how debilitating the disease can be.
Arthritis is a medical term that refers to diseases that affect the joints and cause stiffness, swelling, and pain, among other symptoms. The condition can affect individuals of all ages, both sexes, and various ethnic origins.
Arthritis can manifest in a variety of ways and forms, including osteoarthritis and rheumatoid arthritis. Rheumatoid arthritis is characterized by inflammation and joint pain that can be reduced by a variety of foods.
We will discuss three of the best foods to eat that help tackle these joint issues.
Olive Oil
Olive oil, which is well-known for its anti-inflammatory properties, may benefit arthritis symptoms.
In another study, 49 participants with rheumatoid arthritis were randomly assigned to consume fish oil or olive oil capsules daily for 24 weeks. During the study, both groups experienced a reduction in their levels of a specific inflammatory marker, with the olive oil group experiencing a decrease of 38.5 percent and the fish oil group experiencing a decrease of 40–55 percent [69].
Another study also discovered that olive oil consumption was associated with a decreased risk of the disease [70].
Although additional research on the effects of olive oil on arthritis is necessary, including olive oil and other healthy fats in your diet can undoubtedly benefit your overall health.
Ginger
Ginger can help relieve arthritis symptoms as well as flavor teas, soups, and desserts.
In 2001, ginger extract was tested on 261 osteoarthritic knee patients. After six weeks, 63% of those in the study reported less knee pain [71].
Consuming ginger in any form, whether fresh, powdered, or dried, has been shown to reduce inflammation and the symptoms of rheumatoid arthritis [72].
Garlic
Garlic is a nutrient-dense superfood that offers a plethora of health benefits.
Garlic has anti-inflammatory properties, which may help some people living with arthritis. Additionally, garlic may strengthen the immune system by enhancing the function of specific immune cells [73, 74, 75].
In one study, the diets of 1,082 identical twins were examined. Researchers discovered that people who consumed more garlic had a lower risk of hip osteoarthritis, which they attribute to garlic’s powerful anti-inflammatory properties. Another study found that a garlic compound may help reduce inflammatory markers linked to rheumatoid arthritis [76].
To conclude, garlic consumption has a beneficial effect on both arthritis symptoms and overall health.
Fatty Fish
It is well known that omega-3 fatty acids found in salmon, mackerel (sardines), and trout (trout) have anti-inflammatory properties that reduce inflammation.
During an eight-week study, 33 people were fed fatty fish four times a week for eight weeks, followed by lean fish or lean meat. Specifically, after eight weeks, inflammatory compounds were lower in the fatty fish group than in the control group [77].
Besides that, omega-3 fatty acid supplements were found to significantly reduce the severity and frequency of joint pain in patients with rheumatoid arthritis, morning stiffness, the number of painful joints, and the use of pain relievers in 17 other studies [78].
Vitamin D content is also high in fish, which may help prevent vitamin D deficiency in some people. Numerous studies have discovered an association between rheumatoid arthritis and low vitamin D levels, contributing to the disease’s symptoms [79, 80].
The American Heart Association recommends that you should consume at least two servings of fatty fish per week to reap the benefits of this food source’s anti-inflammatory properties [81].
Bottomline: Top Anti-aging Foods For Men
By loading your plate with fruits, vegetables, lean protein, and other whole foods, you can create meals that are vibrant, wholesome, and nutritious.
Many of the foods listed above are high in vitamins and antioxidants, and some even help with weight loss!. So, whether you’re looking to enhance your diet or spice things up a bit, you can incorporate a few of these foods into your routine. You may not be used to challenging your palate, but hey, don’t be afraid to experiment!
Disclaimer: This article is only a guide. It does not substitute the advice given by your own healthcare professional. Before making any health-related decision, consult your healthcare professional.
