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What to eat for that youthful glow

health and fitness Updated: Apr 21, 2013 16:56 IST
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As you already know, a healthy diet is good for you, but even better, it can slow the aging process and keep your face looking fresher. Here are a few healthy diet ideas to maintain, or recapture, that youthful glow.

One of the biggest culprits in premature aging is sugar, at least according to research published in the journal Age earlier this year. In chickena study of 670 people between the ages of 50 and 70, researchers found that for every increase in blood glucose levels of one millimole per liter, the subjects looked five months older, reports MyHealthNewsDailys.com. Lost your sweet tooth?

Manage your sugar consumption: Avoid refined sugars and opt for natural sugars in fruits. If you crave something sweet, try natural sugar alternatives, such as Stevia or xylitol, advises MyHealthNewsDaily.com.

Also go easy on high-fat meat, high-fat dairy, and baked goods, which besides not doing your skin any favors can clog your arteries with saturated fat, advises WebMD.

Lighten up on salt, which leaves you bloated and can raise your blood pressure, which over time can damage your kidneys, eyes, and brain, writes WebMD. Limit sodium to 2,400 milligrams -- about 1 teaspoon of table salt -- throughout your entire day. Less if you already have high blood pressure. FruitsLoad up on colorful, antioxidant-rich fruits and vegetables. Your goal: aim for five to nine servings a day. Vitamin C has been found to keep your skin younger looking, and a 2010 study found that eating yellow and green vegetables was linked with fewer wrinkles. Also resveratrol, an antioxidant found in wine and grapes, has been found to reduce the risks of cancer and premature aging.

Oily fresh fish like salmon has also been linked to a youthful appearance. Chock full of protein, which can maintain firm skin tone, oily fish also contains omega 3 and 6 fatty acids, which your body needs but doesn't produce naturally.