Creams and lotions can only go so far when it comes to bettering your skin. Healthy, vibrant skin comes from the inside out, making it so important to fill your body with skin-loving foods. Your diet should contain vibrant whole foods like fruits and veggies to help you look and feel youthful as you age. Take a look at 16 of the best anti-aging foods to add to your diet!
What Are ‘Anti-Aging Foods’?
Anti-aging foods are whole, unprocessed foods that boost skin quality, improve immunity, decrease inflammation and more. When we consume good-for-you foods filled with antioxidants, healthy fats, water and essential nutrients, our skin starts to thank us. A diet rich in fruits and veggies is the healthiest way to boost your complexion and feel better all around. While no single food can erase laugh lines, certain vitamins found in fruits and veggies can help prevent wrinkles and fine lines from developing.
16 Anti-Aging Foods to Eat on the Regular
Nuts are great for anti-aging due to their cholesterol lowering and anti-inflammatory effects. They’re a great source of vitamin E, which helps repair skin tissue, retain skin moisture and protect against UV rays. Whether you eat cashews, macadamia nuts, peanuts or almonds, aim for one to two ounces of nuts each day. They’re also excellent sources of protein, fibre and micronutrients.
Watercress acts as an internal skin antiseptic. It increases the circulation and delivery of minerals to all cells of the body, resulting in enhanced oxygenation of the skin. Watercress may also neutralize free radicals, as it contains vitamins A and C, antioxidants that help keep fine lines at bay.
3. Sesame Seeds
Sesame seeds are high in calcium and rich in other minerals like iron, magnesium, phosphorus and fibre. They help your bones stay strong and feel good, leading to healthy bones for life. If you’re worried about diseases like osteoporosis as you age, add sesame seeds to your diet.
Avocados are rich in inflammation-fighting fatty acids that promote smooth skin. They also contain essential nutrients like B vitamins, potassium and vitamins K,C,E and A that prevent negative signs of aging. Vitamin A in particular helps us shed dead skin cells to undercover beautiful, glowing skin.
Pineapple is a fantastic source of a mineral called manganese. Manganese is needed to activate an enzyme called prolidase, which provides the amino acid proline for the formation of collagen in the skin. Since collagen plays a role in our skin’s strength and elasticity it’s key for a youthful complexion.
Blueberries may be small, but they are mighty. They’re higher in antioxidants than almost any other fruit, and provide protection against skin-damaging free radicals from sun exposure, stress and pollution. Plus, they contain vitamin C, which prevents wrinkles.
Papaya contains an enzyme called papain, which is one of the best natural anti-inflammatory agents found in many exfoliating products. It’s also rich in antioxidants, vitamins and minerals that help improve skin elasticity and fight free radical damage. These include calcium, potassium, magnesium, B vitamins, phosphorus and vitamins A,C,K and E.
Watermelon is chock full of lycopene which acts as a natural sunblock, protecting your skin from UV rays that damage and age the skin (although, it’s not a substitute for sunscreen!). The water content in watermelon is also very high, keeping your skin hydrated and plump, and making it look more youthful.
9. Pomegranate Seeds
Pomegranate seeds contain compounds that fight damage from free radicals and increase your body’s ability to preserve collagen. Collagen makes the skin elastic, supple and younger looking, so it’s key in an anti-aging regimen.
Soy foods such as edamame do wonders for healthy bones and your cardiovascular system. When women hit menopause, their estrogen levels decrease. Soy provides phytoestrogens, compounds (found in food that mimic estrogen) which have been shown to reduce bone loss and risk of heart disease.
11. Sweet Potato
Sweet potato is rich in the antioxidant beta-carotene, which gives it its orange colour, and is converted into vitamin A. Vitamin A helps restore skin elasticity, promote skin cell turnover and contribute to soft, youthful looking skin. Sweet potato is also a good source of vitamins C and E, which protect skin from harmful free radicals and keep your complexion radiant.
Spinach is very hydrating, and also packed with antioxidants that help oxygenate and replenish the body. It’s high in vitamin C, which enhances collagen production to keep skin firm and smooth, vitamin A, which promotes strong, shiny hair, and vitamin K, which reduces inflammation in cells.
Salmon is a wonderful anti-aging food due to its abundance of skin-saving omega-3s. Omega-3s are also great for bone and joint health as well as brain function. Salmon is also rich in the carotenoid antioxidant called astaxanthin, which improves skin elasticity and hydration.
Turmeric is a super spice that helps fight cell damage, chronic disease and aging, keeping skin (and other organs) vibrant and healthy. Curcumin, the main active compound in turmeric, is ripe with antioxidants and possesses powerful anti-aging properties. It has also been linked to the reduction of age-related mental decline, keeping your mind sharp!
15. Red Bell Pepper
Red bell peppers are packed with antioxidants, which are filled with anti-aging benefits. In addition to being high in vitamin C, they also contain antioxidants called carotenoids. Carotenoids are plant pigments that give fruits and vegetables their bright red, orange and yellow colours. They have strong anti-inflammatory properties and help protect the skin from sun damage, pollution and environmental toxins.
Collagen is made up of protein and eggs are one of the best sources of protein out there. Egg yolks also contain skin boosting nutrients, such as biotin, which promotes healthy skin, bones and nails. With naturally occurring vitamin D and antioxidants, eggs help prevent the formation of new wrinkles, and vitamin E helps to combat free radicals.
If you’re looking for a natural way to look and feel younger, add these foods to your diet on the regular. They each have skin-boosting benefits that will make you look and feel great!
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