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12 Foods That Legitimately Fight The Signs Of Aging
If there’s one thing that none of us can avoid (because we’re technically doing it right at this second), it’s aging. When it comes to longevity and having time to accomplish more things, that’s a blessing. The flip side to this coin is a lot of things that we took for granted in our 20s, we have to become proactive about continuing in our 30s, 40s, and beyond — one of those things is taking really good care of our skin and hair so that we don’t end up looking older than we are…or should. Because as much as I know, we like to say that “Black doesn’t crack,” having more melanin doesn’t automatically or necessarily mean that things like our diet can’t still jack us up.
How is that? The reality is, with every year that blow candles out on our birthday cake, we lose nutrients. Along with that, an uptick in oxidative stress transpires. The combination of both of these things can lead to not only our organs aging but us aging on the outside, too.
One way to prevent this from happening is to spend less time in drive-thrus (processed foods actually age our cells). Another is to take a vitamin supplement that is high in vitamins A, B12, and C, calcium, fiber, iron, and protein (since these are the nutrients that aging bodies reportedly need most). Still, another is to check out the following 12 foods — ones that are good for you on a myriad of levels and ones that can keep your skin and hair at a place where people will constantly be asking you if you’re 5-10 years younger than you actually are.
1. Papaya
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If you want to get a good source of vitamin C into your system on a daily basis, without taking a supplement, snack on some papaya; it’s got well over 100 percent of that nutrient in it, along with a solid amount of antioxidants, fiber, vitamin C, folate and potassium. That’s probably why it’s been linked to being highly beneficial as it relates to strengthening your heart, improving digestion, and fighting bodily inflammation. Also, if you’re looking for a fruit that can help to keep prostate cancer at bay for your bae, this fruit will help to take care of that as well as give both of you an immunity boost at the same time.
As far as your skin goes, between the vitamin C and organic compound lycopene that papaya contains, your skin will experience fewer free radicals that can lead to fine lines and wrinkles. Papaya also has properties that can help to deeply moisturize your skin and clear up the kind of hyperpigmentation that is oftentimes associated with getting older.
2. Blueberries
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If being regular is a struggle for you, blueberries are a sweet way to change that. The reason why is it contains over three grams of fiber per serving. It’s also the type of berry that has vitamin C, K, and manganese in it. Your body will also adore this fruit because it’s able to do everything from regulate your blood sugar levels and keep your eyesight in good shape to protect your muscles from experiencing extensive damage while you work out and keep your blood pressure right where it needs to be. Something else that’s awesome about blueberries is they’re good for maintaining your memory and cognitive function (two things we all care about as we get older).
When it comes to fighting signs of aging on the external tip, blueberries are great at fighting against damaging UV rays and other skin pollutants. Not only that, but blueberries improve blood circulation to your skin. They can give the collagen levels in your system a much-needed boost, and some studies say that they help with naturally treating eczema and psoriasis, too.
3. Turmeric
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Something that I’ve personally been getting more and more into is golden milk (check out “Why You Really Should Be Drinking Golden Milk”). Why is that relevant to this article? Because one of the main ingredients in it is turmeric. Turmeric is a spice that, when it contains the compound known as curcumin, can help to fight inflammation, soothe symptoms that are related to arthritis, reduce exercise-induced muscle discomfort, decrease anxiety and depression, speed up the healing process of respiratory infections, and even help to treat certain types of allergies.
Since dark circles underneath the eyes can oftentimes come with getting older, turmeric is effective in that department because it contains properties that can naturally help to brighten up your skin.
4. Black Rice
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Some backstory on black rice: it’s rice that used to only be consumed by wealthy folks; for everyone else, it was “forbidden.” Chile, that reason alone should make you want to run out and get some as soon as possible (elitist be damned)! Anyway, black rice (which is also known as purple rice) gets its color from anthocyanin; it’s a pigment that has a ton of antioxidants in it — so, we can start there when it comes to why black rice is so good for you.
As far as the antioxidants are concerned, they are the kind that are anti-inflammatory, antioxidant, and anticancer, all of which are highly beneficial. People who are looking to lose weight in a gluten-free way will appreciate this kind of rice. It’s also another food that’s good for maintaining your vision.
Black rice also contains iron, and iron not only helps to keep your skin healthy, but it also can help to prevent hair loss as you get older, those are two solid reasons why it made this particular anti-aging list.
5. Tomatoes
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Tomatoes are a fruit that has a good amount of fiber, folate, calcium, magnesium, vitamin C, and plant compounds in them. If you want to keep your heart in good shape and cancer at bay while also fighting the early signs of dementia, adding them to your diet is a really smart move.
Something else that tomatoes have in them is what’s known as chlorogenic acid. Since it helps your body to produce collagen and collagen can definitely help to slow down the appearance of aging, if you want your hair, skin, and nails to look bright and youthful, cutting some tomatoes into your salad tonight is, without question, a very smart decision.
6. Honey
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You know what one of my favorite facts about honey is? It’s one of the very few foods that never goes bad. Not ever. The reason why is because it's hygroscopic which means it has barely any moisture or bacteria in it, so it’s incapable of expiring. Pretty cool, right? And what a sweet food it is, literally; one that is high in antioxidants and has potent anti-inflammatory, antibacterial, and antidiabetic properties. One that, believe it or not, helps with stabilizing your blood sugar levels. One that helps to suppress coughing (especially in young children). One that supports your gut, serves as an all-natural antidepressant and can even help you to shed a few pounds. One that can also improve your quality of sleep.
Dermatologists sing the praises of honey because it not only is a great spot treatment for breakouts and a proven way to treat skin conditions like psoriasis, but also deeply moisturizes and removes dead skin cells — it’s a way to keep your skin looking young and radiant without applying chemicals that come with a lot of popular commercial brands.
(A few years back, I actually wrote several beauty benefits that come with manuka honey. Check out “Manuka Honey Is The Ultimate Beauty Find” when you’ve got a sec.)
7. Almonds
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Next to cashews, almonds are probably my favorite kind of nut. If you’re a vegetarian or vegan, you can get a ton of protein from these bad boys. They’re a good source of vitamin E as well. A lot of people who work out snack on almonds because of their ability to build muscle fibers. Almonds are also dope because they can protect against cell damage, raise your good cholesterol levels, lower your blood pressure, and get some prebiotics into your system.
As I was doing some reading and research on how almonds are helpful as it specifically relates to slowing down the appearance of aging, an organization called the Almond Board of California shared that new research has revealed that almonds have the ability to smooth out the appearance of fine lines and wrinkles while also improving your skin tone over time. The more you know, the more you freakin’ know.
8. Extra Virgin Olive Oil
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At the end of the day, extra virgin olive oil is the kind of olive oil that is the least processed; this means that you can get the most nutrients out of it. And what that means is, if you’re someone who likes to cook with it, you can feel confident about the fact that you are being proactive about preventing heart disease and strokes, reducing your type 2 diabetes risk, and treating rheumatoid arthritis. Extra virgin olive oil also has a lot of antibacterial properties in it too.
Since skin experts credit this type of oil with being a great hydrator, fighting against any environmental damage, and also slowing down premature aging (due to the vitamins A, D, K, and E that it has), the more extra virgin olive oil that you consume, the better.
9. Fatty Fish
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If there’s one food that I think I could eat, almost on a daily basis, it’s salmon. It’s quick to fix. It’s pretty filling. And I like the taste. And I definitely feel good about eating it since I know that salmon is a huge source of potassium while also containing a good amount of protein, omega-3 fatty acids, selenium, antioxidants, vitamin D (which a lot of us could stand to get more into our bodies) and even some vitamin B12. Other fatty fish like swordfish, tuna, trout, anchovies, and Atlantic mackerel also have similar nutrients in them that can assist with cognitive development, helping to heal asthma in young children, protecting your memory abilities, and reducing the chances of being diagnosed with breast cancer.
As far as aging goes, many fatty fish have a compound in them called astaxanthin. Science says that it aids in preventing wrinkles, adding elasticity to your skin, and preventing cell damage to your skin — all things that can make you look older faster.
10. Basil
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Basil is a member of the mint family and, as someone who really likes to cook, I enjoy it because it makes for some hellified pesto. Aside from that, it helps to reduce oxidative stress, regulate your blood sugar, prevent respiratory and urinary infections, reduce the effects of memory loss, increase mental alertness, keep your arteries open — and a host of other things. Yeah, basil really is that one. In fact, if you’re pregnant and battling morning sickness, basil also has a reputation for treating nausea and vomiting. Plus, it can boost your immunity, protect your liver, and reduce your stress levels.
If one of the things that you are trying to avoid about aging or you’re currently experiencing is premature graying, basil is also an all-natural treatment for that. Applied topically, some say that it can help to rejuvenate hair follicles to prevent thinning hair as well.
11. White Tea
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If you’ve ever wondered where white tea gets its name from, apparently, the Camellia sinensis plant that it comes from has small white hairs on it (hmm…). Anyway, it’s good for you because it has a lot of plant-based antioxidants in it; ones that can fight off free radicals, help you to lose weight, aid in preventing heart disease and cancer, and even give pushback to insulin resistance. Some other cool things about this kind of tea are it can help to strengthen your bones (which can become more fragile after menopause) and improve your cognitive function.
On the aging tip, teeth age (check out “Teeth Do Age. This Is What You Can Do About It.”) and, as I’ve already mentioned, hair has the potential to become thinner (which could be due to hormonal shifts and/or genetics). The properties of white tea can help to prevent both of these things from causing you to look older due to both of these factors.
12. Dark Chocolate
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How wonderful is dark chocolate? Check out “12 Ways Dark Chocolate Can Benefit Your Body From Head To Toe” and count the ways. As I wind this up, I’ll just add to the article by saying that the more your skin is protected from sun damage, the more that it has more blood flowing to it, and the less that it experiences stress, the better off it will be. Just make sure that the chocolate is not your favorite candy bar. Word on the street is, that in order to get all of what dark chocolate has to offer, you might want the kind of bar that is made up of no less than 75 percent cacao.
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And now that you know how to slow down the aging cycle, which foods are you gonna treat yourself to when you get off work? All of these? All delicious. All nutritious. All anti-aging. Enjoy, sis. Enjoy!
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Featured image by FG Trade/Getty Images
- 12 Superfoods That Every Woman Should Eat On The Regular ›
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- The Anti-Aging Skincare Secrets I Wish I Knew Before 30 ›
Different puzzle pieces are creating bigger pictures these days. 2024 will mark a milestone on a few different levels, including the release of my third book next June (yay!).
I am also a Professional Certified Coach. My main mission for attaining that particular goal is to use my formal credentials to help people navigate through the sometimes tumultuous waters, both on and offline, when it comes to information about marriage, sex and relationships that is oftentimes misinformation (because "coach" is a word that gets thrown around a lot, oftentimes quite poorly).
I am also still super devoted to helping to bring life into this world as a doula, marriage life coaching will always be my first love (next to writing, of course), a platform that advocates for good Black men is currently in the works and my keystrokes continue to be devoted to HEALTHY over HAPPY in the areas of holistic intimacy, spiritual evolution, purpose manifestation and self-love...because maturity teaches that it's impossible to be happy all of the time when it comes to reaching goals yet healthy is a choice that can be made on a daily basis (amen?).
If you have any PERSONAL QUESTIONS (please do not contact me with any story pitches; that is an *editorial* need), feel free to reach out at missnosipho@gmail.com. A sistah will certainly do what she can. ;)
This article is sponsored by Hulu.
UnPrisonedhas returned for its highly anticipated second season, delving deeper into the complex dynamics of the Alexander family.
The series premiere comes a year after its debut season garnered rave reviews from fans and critics and earned record-breaking ratings for Hulu's Onyx Collective brand. UnPrisoned's success can be attributed to its raw, relatable themes and comedic appeal.
Inspired by creator Tracy McMillan's life, the show follows Paige (Kerry Washington), a therapist and single mother whose life takes an unexpected turn when her father, Edwin (Delroy Lindo) --who was released from prison-- moves in with her and her teenage son, Finn (Faly Rakotohavana).
Throughout UnPrisoned's first season, viewers witnessed how Edwin's incarceration deeply affected Paige's life and relationships. In the series, Paige unpacks her trauma through interactions with her inner child and her online followers. Meanwhile, Edwin is overcoming specific struggles with his own past that led to his life of crime, including a dysfunctional upbringing and his mother's arrest. As the Alexanders attempt to reconcile, new challenges arise.
This new season promises to further explore their unconventional family dynamic. Here are several compelling reasons why season two of UnPrisoned should be on everyone's watchlist.
The Alexander Family Life Is Still In Shambles
UnPrisoned's second season resumes where the series left off, with Paige grappling with the fallout from her troubled therapy practice and Edwin navigating life independently after moving out. Meanwhile, Finn faces his own challenges. The teenager is battling anxiety and seeking information about his father—a topic Paige avoids discussing.
The Alexander Family Are Attending Therapy To Resolve Their Underlying Issues
Amid the chaos in their lives, the Alexander family decides to mend their bond by confronting their past traumas. They seek professional help and attend therapy sessions with a “family radical healing coach,” played by John Stamos, a new cast member. This collective effort aims to unravel the complexities of their shared history and strengthen their relationships.
The process of unraveling each character's internal conflicts and their potential impact on future relationships may clash with Paige's textbook therapy approach. While Paige is used to being in the therapist's seat in both career and family, this forces her into the unfamiliar role of a patient during therapy sessions. This shift would compel her to look in the mirror and try a radically different approach.
The Alexander Family Learned A Big Lesson During A Therapy Session
In therapy, the Alexanders are tasked with addressing their individual traumas to salvage their remaining relationships. One of the family therapist’s eccentric suggestions was an exercise involving a family wrestling match. During this session, Paige faces tough questions about her refusal to share information about Finn's father.
While it's unclear whether this scene is reality or fantasy, the image of the family duking it out in the ring certainly makes for hilarious yet compelling television.
Paige Tries Dating Again Following Failed Relationships
Amid her life's chaos, Paige decides to step back into the dating field. However, her many attempts have left her with mixed results. The dating apps have turned out to be a fail, and an outing with her ex Mal (Marque Richardson), who is also her father's parole officer, doesn’t go quite as expected after he brings an unexpected guest – his new girlfriend.
The situation takes an awkward turn when Mal's new partner learns why the former couple split, partly due to Paige's self-sabotage.
UnPrisoned Is A Perfect Balance Of Comedy And Drama
As a dramedy, UnPrisoned takes a comedic approach to its heavy subjects. The show takes us on a ride with Paige's dating misadventures and navigating a friendship with her ex.
Other lighthearted moments include Edwin's attempts at CPR based on online videos and, of course, the antics of the Alexander family's unconventional new healing coach.
The second season of UnPrisoned is now available on Hulu.
UnPrisoned | Season 2 Trailer | Hulu
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‘ACross Generations With Tiffany Cross’ Have A Candid Conversation About Diversity In Media
Being the only Black person at your job can often make you feel isolated. There’s no one to relate to or who even understands your background. This is a conversation that many Black people have among each other and a topic that was covered in the latest episode of ACross Generations with Tiffany Cross.
Host Tiffany sat down with media professionals Michele McGhee and Sidney Madden to discuss everything from diversity in media to their own journeys in the industry. Tiffany, who has worked at many media platforms such as BET, revealed that during her time at CNN, she felt isolated and dismissed by her coworkers.
“Not only isolated in what you looked like but isolated in your lived experience and have people summarily dismiss your humanity on a daily basis,” she said.
Michele agreed; however, she took a different approach toward the dismissiveness she experienced while working at CNN.
“I would sit there, and I’d be like, oh my God, I’m the only one, and really it made me connect to my faith because I said God wants me to be the only one because He wants me to have this voice. He wants me to have this moment, and He wants me to go on this journey because if you’re with someone else, I can’t stretch and grow you the way I need you to be.”
She continued, “So now, as a 58-year-old woman, I never ask God, why am I alone.”
Michele is now the co-founder and CEO of Expectant Media, a company that elevates Black-owned media and creators.
Sidney is a writer and host of NPR’s podcast Louder Than A Riot. When she began working at NPR, she was one of three Black people and the only Black woman in the music department.
She recalled a moment when she pitched a story about Cardi B’s buying power before she became mainstream and how well it did on the site. The story reminded her of the value she brings to the table.
She said, “It was a point of validation for me because I’m like, ‘Oh, actually, I can learn all this stuff you’re talking about, but there’s some things you’re never gonna know. And I’m truly gonna be the expert in that I can assert in this place that you can never take away from me, and that’s the voice.”
Watch the full episode of ACross Generations with Tiffany Cross below.
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Feature image by ACross Generations with Tiffany Cross/ YouTube