The aging process is something that we can’t stop. There are a lot of factors that contribute to aging, especially when it comes to the physical aspects where we see the most visible signs. Like the passing of time, aging is inevitable, but there are things you can do to slow it down to achieve a “gracefully aging” look.

Delaying the aging process of our skin requires a lot of dedication. Some women choose to undergo the pain of knives and needles, while some choose a less expensive route of topical treatments. Another way to fight the signs of aging significantly is by increasing the intake of antioxidants into our body. The good news is that unlike surgery or topical treatments, antioxidant come in ways that are natural, have no side effects, and aren’t expensive!

Below are our top ten antioxidants:

10. VARIOUS NUTS – Pecans, walnuts, macadamia and almonds, are all a great source of antioxidants. Usually, these nuts also have omega-3, the good kind of fatty acid, and can help lower bad LDL cholesterol levels. Why not reach for a can of softened almonds and walnuts when you want a better option for snack? Another bonus benefit including these nuts in your daily diet include protection against cardiac diseases. They also been shown to help delay brain diseases especially Alzheimer’s.

9. WHOLE GRAINS – Opting for a wholesome breakfast? Try looking into cereals that are 100% whole grains. Whole grains coming from rice, bran, granola, oats, etc, have been found to be a real huge source of phytochemicals and antioxidants. Here’s what you can find in your bowl of whole-grain cereal: a rich amount of Vitamin E and Phytic Acid, both which are potent antioxidants!

8. SPINACH – Incorporating spinach into your meals helps your body in so many ways! The main antioxidant in spinach is Lutein, which will be your eye’s saving grace. Lutien is especially important in protecting our vision from damage, both from outside factors such as sun and dirt. It even protects us from cataracts as well as the free radicals that cause macular damage.

7. CARROTS – The vegetable with the highest carotenoid count, even among other yellow-orange vegetables like beets and sweet potatoes. Carrots have long been offering us its high amount beta-carotene. Beta-carotene provides incredible protection from arthritis. Other benefits include aiding in lowering one’s chances for lung, breasts and stomach cancers, as well as cardiac disease. Additionally, a carrot’s antioxidant levels go higher when it’s cooked.

6. GARLIC – Its medicinal properties know no bounds. With an amazingly deep flavor and exquisite aroma, it is a great complement to any meal that we cook. Garlic has amazing antioxidants that aid in protecting the body against diseases like cancer and heart problems. Not only is this a great way to fight the signs of aging, but its benefits are astounding. It lowers cholesterol levels and is good for our blood pressure.

5. TOMATOES – Like carrots, tomatoes are also part of the carotenoid family. Tomatoes contain Lycopene, which is considered to be as beneficial as beta-carotene. Surprisingly, tomatoes have a high antioxidant quality in the form of glutathione which is well known to provide a big boost in the immune system. That’s why, in recent years, more and more studies have shown positive effects and benefits from including tomatoes in meals. Males who eat more tomatoes or tomato sauce have shown very low rates of prostate cancer. Tomatoes have been shown to be even more effective for women in warding off breast cancer.

4. RED GRAPES – A glass of fine wine can do more than just relax you. The antioxidant resveratrol provides protection to our bodies by fighting free-radicals and provides protection to damaged cells and blood vessels. Another antioxidant in red grapes is quercetin, which helps keep our hearts healthy. While we enjoy drinking wine and munching on red grapes, these antioxidants are doing what they do best to boost the body and keep the aging process at bay!

3. BROCCOLI – Never refuse a brocolli again – it may just be your ticket to protecting yourself against cancer and heart ailments. Broccoli is a wonderful vegetable of similar to brussel sprouts and cauliflowers. The antioxidant in broccoli is indole-3 carbinol, which is important in breaking down compounds and helps women fight off breast and ovarian cancer.

2. TEA – A warm and refreshing cup of tea more than just ails a dry, thirsty throat. Tea leaves have great antioxidant properties, especially black tea, green tea, and red tea which have an equally high amount of catechins and theaflavins that fight off free-radicals in the body. Tea helps reduce the risk of stroke and other serious diseases. People who are conscious of their diets and are strict in maintaining a healthy lifestyle prefer to drink tea of all kinds of flavor! There are so many flavors of tea and all of them are equally healthy!

1. BERRIES – The seemingly tiny, little berries pack a powerful punch when it comes to antioxidant properties. Aside from that, berries have awesome vitamin and mineral content. The best thing about berries is that there are a wide variety, from gooseberries to blueberries to acai berry and raspberries, and everyone in the world loves them! Several berries are abundant in proanthocyanidins, others are wonderfully loaded in ellagic acid. Berries like the powerful acai berry have anthocyanins that is one of the popular treatments for arthritis.

As most of us get older, we notice our metabolism slow down. Our ability to digest calories, distribute nutrients over our body, and burn excess fat just isn’t the same as when we were younger. Below are five ways to speed up your metabolism:

1. COMMIT TO BEING ACTIVE
Exercise is your bet shot to maintain your metabolic rate. Exercise gets your body’s energy rolling. With regular activity, you burn fat and increase muscle development. Doctors and other experts on metabolism have seen exercise have great effects on metabolism.

Exercises to develop muscle usually include weightlifting and other resistance training. Hitting the gym to do bench presses, barbell, and dumbbell training will tear your muscles, requiring your body to use up protein to rebuild the torn muscles and in turn increase your muscle mass. Having more muscle increases your chances to metabolize at a higher rate.

However, weight training isn’t the only exercise that increase the metabolism. Any regular exercise that you commit to like running, swimming, cycling, or other strenuous exercises, like tae-bo and yoga will still provide you a faster metabolism and higher caloric burning rate.

2. EAT BREAKFAST
An astounding number of people in the United States are too busy for breakfast. Many people do not realize what a negative effect it has on their bodies. Breakfast allows you to store up energy to be used throughout the day as the body is more open and tolerant to a good amount of glucose and carbohydrates during the early part of day. That’s why it’s called the “most important meal”. Your body has to have enough energy to keep it going and the best way to get your metabolism revved up is starting early in the day. Once you perfect the habit of eating a regular and healthy breakfast, you’re body is going to run smoother with the ‘fuel’ you’re consuming. Eating a good breakfast also helps you avoid snacking on unhealthy foods before lunch.

Don’t let your body go into starvation mode. It is the body’s instinctive reaction to conserve energy for you, as stored energy drops lower and lower every time you skip meals frequently. A good diet should include all the healthy food recommended by the nutritionist: heaps of vegetables, a controlled portion of meat, lots of fruits, etc.

3. DRINK MORE WATER
8 glasses of water a day is a surefire way of pumping up your metabolism. Some even go as far as 50-60 ounces a day. Frequent drinking not only makes you feel “full”, but drinking water can increase your metabolism up to 22%!

4. FOLLOW THE 5 MEALS A DAY PATTERN
Dietitians are encouraging people to shed the 3-meal a day norm and to instead adopt 5-6 meals a day. A small meal every 2-3 hours increases the metabolism as the body constantly uses up energy to digest food and distribute it properly. As long as you commit to eating ONLY healthy food with controlled portions that fits your body needs, then you’re good to go.

Don’t wait until you feel hungry to eat. Eating 5 scheduled meals will also help you avoid snacking on junk food. Additionally, it’s healthier to opt for complex carbohydrates when thinking of a 5-6 meal plan because it provides more energy, is low in fat, and fill you with loads of nutrients!

5. LOVE YOUR BODY
Avoid alcohol, junk food, smoking and all other bad vices. Alcohol is especially bad for your metabolism as it has slows it down 10-15% if you’re a frequent drinker. Junk food has too many bad fats, unnecessary MSG, and high sodium content. We all know all that is not a good thing, especially when talking about metabolism rates. Stay away from smoking as it has chemicals in it that make you feel “full” and thus makes you skip meals because you don’t feel hungry. Not to mention that it’s a leading cause of death.

Be good to your body and take care of it properly. Some additional tips are: get more sleep, incorporate healthy habits like swapping soda for green tea or other alternatives, and eat more spicy food to increase both the body’s temperature and the metabolic rate.