Our Skin is a reflection of our lifestyle and our diet. You cannot stop time, but you sure can slow down the aging process by including some antioxidant-rich foods to your diet. With the nutrient-packed superfoods that are known to possess anti-aging properties, you can not only battle signs of aging but also stave off other age-related diseases, including diabetes and heart disease. This article is dedicated to you and your good health, read on!
Foods To Eat
These little blue wonders are not only delicious but are also highly infused with antioxidants. They protect your skin against sun damage, stress, and other skin-damaging free radicals. You can protect your skin and prevent damage to the structure of your cells by adding a cup of blueberries to your diet every day and prevent wrinkles, sun spots, and sagging skin.
You can have them with your cereal, or mix them up with ice-cream or yogurt for a Healthy snack. It tastes really good just by itself as well, so a handful of blueberries every day will make your skin thank you.
2. Fatty Fish Like Tuna
Fish is a source of omega-3 fats, which help in preventing cholesterol build-up in arteries, and it also helps in strengthening skin cell membrane helping in keeping it moisturized. It is known that two servings of fish a week can help in reducing chronic skin inflammations, such as psoriasis.
3. Olives And Olive Oil
Olive oil contains polyphenols and powerful antioxidant properties that help in preventing age-related diseases. It also contains omega-3s that contributes to improving circulation, resulting in a supple, rosy skin. Start cooking with this oil and using it in your salads as well.
Yogurt is rich in calcium, and thus it helps in defying age-related issues such as osteoporosis. The ‘good bacteria’ in it helps in maintaining good health, and the lactic acid present has the power to remove dead skin and tighten pores. Use low-fat, plain yogurt in place of mayonnaise in salads, or try a serving of low-fat Greek yogurt daily as a healthy snack.
Nuts are rich in unsaturated fats and have similar benefits as that of olive oil. They also contain concentrated sources of vitamins, minerals, and other phytochemicals, including antioxidants. These nuts are high in fibre and therefore help in maintaining a healthy digestive system. The phytochemicals in these nuts protect against cancer as well.
Almonds, Brazil nuts, walnuts, cashews, peanuts, and pistachios are all anti-aging superheroes. Aiming to add one to two ounces of nuts each day will reduce not only bad cholesterol but also have anti-inflammatory effects all over your body. They are a wonderful source of health-enhancing properties.
Avocadoes are something everyone swears by for beautiful skin and great hair. It is an excellent source of vitamin B and vitamin E, which provides nourishment to the skin and assists in maintaining healthy skin. The glutathione present in it is clinically known for slowing down the process of ageing. Add avocadoes to your salads and sandwiches or mix it with your yogurt to make it into a delicious smoothie. You can even consume a slice or two of it as is.
Tomatoes are high in lycopene, which helps in fighting against age related diseases. The cooked or processed tomatoes work better on the body, as heating/mashing tomatoes releases more lycopene. This element in tomatoes also promotes smoother and suppler skin and even protects the skin from sunburns.
8. Brussels Sprouts
Brussel sprouts contain all the good qualities of whole grains, which include thickening of arterial walls and maintaining a healthy digestive system. They are also known to be a rich source of vitamin C and protein, and a bowl of them is a bowl of anti-aging formula.
This is good news for all the coffee addicts as a single cup of coffee is power-packed and is responsible for protecting your skin from the risk of skin cancer or any other inflammatory skin diseases. It is also proven to slow down the aging process. Two cups of coffee (especially black coffee) is great to kick start a day or that boring board meeting, but ensure you do not exceed this daily dose of coffee from two cups to more, as it may increase chances of adverse effects likes anxiety, insomnia, high blood pressure, etc.
10. Cruciferous Vegetables
Cruciferous vegetables such as cabbage, cauliflower, and broccoli protect you from fatigue, muscle weakness, heart failure, and neurological disorders by maintaining the energy levels of cells. The quercetin present in these vegetables battles against inflammation, which is known to be one of the most common causes of aging.
Cocoa is underestimated because it is usually blamed for giving you acne. But, it turns out that it benefits your skin without doing any harm at all. Cocoa is rich in a type of flavonoid called epicatechin, which is known to improve skin texture by increasing the blood flow and promoting nutrient and oxygen supply. A half an ounce or one ounce serving of cocoa powder in your milk is good to give you that boost.
The little seeds in one whole pomegranate contain 28mg of vitamin C, which is half of the amount of vitamin C you need in a day. Also, the ellagic acid and punicalagin present in the seeds are great for your skin. Ellagic acid helps in protecting against the damage caused by free radicals, while punicalagin helps in promoting collagen creation in your body.
There is a reason why our brides are pasted with turmeric before their big day. Turmeric contains curcumin, which has proven to protect our skin against photo-aging and inflammation. It also has contains anti-cancer properties. So, ensure to add this spice to enhance every dish that comes out of your kitchen door.
14. Green Tea
Green tea is a cup of goodness, which amongst other benefits like weight loss, is also great for fighting signs of aging. The catechins present in green tea help in preventing dark spots and in protecting your skin from sun damage. Furthermore, the polyphenols present in this tea work their antioxidant magic on your whole system.
A cup of green tea to start your day and one in the evening is enough to revive your skin back to its healthy self.
Parsley contains high amount of iron, vitamin K, and almost fulfils your daily requirement of vitamin C. When added to a salad or smoothie, parsley can not only contribute in battling against the diseases that come with age but also combats the signs of aging – hence, drastically slowing the visibility of wrinkles and dark spots.
16. Egg Yolks
Egg yolks are known to be a rich source of vitamin D, vitamin A, and antioxidants that helps in nourishing your body. You can also use this as a mask and apply it topically to moisturize dull or flaky skin. Fatty acids in eggs are similar to the composition of human blood and hence help with slowing down the aging process.
17. Coconut Oil
Coconut oil is a magic potion that can either be used topically or internally to get anti-aging benefits. It is also antimicrobial, antifungal, and antiviral in nature. Ditch your daily moisturizer and use coconut oil instead as it is not loaded with chemicals and can provide the required nourishment to your skin. Coconut oil also promotes the production of collagen and encourages the growth of blood vessels near cuts and wounds.
You can use coconut oil to cook and bake with, and since it is saturated, it is your best bet at high temperatures. You can spoon a huge scoop of virgin coconut oil (instead of butter) on your oats breakfast or melt it onto a piece of toasted bread. It will not only do wonders to your skin but help you lose weight too.
18. Sweet Potatoes
Sweet potatoes bridge the gap between healthy and starchy vegetables and attributes to the long life of your skin. They are rich in carotenoids and high in vitamins A, C, and D, which helps in getting a healthy and supple skin. A serving of two boiled sweet potatoes on a daily basis does the trick. You can also stir-fry sweet potatoes and add freshly chopped fenugreek leaves to it for a healthy and yummy snack.
Tofu and other soyfoods such as edamame and soymilk are rich in isoflavones and are known to preserve the collagen of the skin. They help in keeping the skin’s tightness intact. Isoflavones have been tested to protect the skin from ultraviolet radiation, resulting in fewer wrinkles and smoother skin (as it prevents collagen breakdown).
20. Kale And Spinach
These vital veggies hold phytonutrients (antioxidant compounds) that protect us from sun damage. In fact, spinach is full of beta-carotene and lutein, two nutrients, that are known to improve skin’s elasticity.
Saffron is a source of vitamins A, B1, B2, and lycopene, which are well known for preventing age-related problems. This golden spice is a contributor in providing you with a healthy and shining skin while diminishing fine lines. It is very easy to easy to include saffron in your diet; you can infuse in your milk or with any rice dish, stew, seafood, etc.
This summer fruit is a sweet and refreshing treat infused with the ultimate antioxidant, vitamin C. It also is rich in potassium and lycopene that helps in maintaining the body balance and its moisture content, resulting in the cells being optimally nourished.
Garlic is an all-in-one food and is loaded with antioxidants and anti-inflammatory properties. Its benefits also include reducing aging related symptoms. It is proved to be good for your skin, and it promotes cardiac health as well. It also boosts your immune system by protecting against viruses and bacteria.
A diet that is rich in garlic (especially raw garlic) goes a long way in preventing anti-aging signs/symptoms. Add it to your pasta sauces, soups, stir-fries, or any meat or egg dish. In fact, you can even consume 2-3 cloves raw.
Ghee contains fatty acids that hydrate the skin cells and moisturize the skin. So, don’t think twice before adding a scoop on your aloo parantha the next time.
Beans are one of the easiest foods that you can include in your diet and are highly beneficial in the fight against aging. They are very high in fibre, and have been found to lower cholesterol and promote the growth of beneficial bacteria.
An apple a day indeed keeps the doctor away, as this little red fruit keeps the heart healthy and lowers cholesterol. It is also known to contain free radical fighting antioxidants resulting in preventing skin damage and keeping wrinkles and other signs of aging at bay.
A cup of strawberries is full of vitamin C so much so that it almost fulfils 150% of the daily recommended amount needed by your body. Eating more vitamin C-rich food help to ward off wrinkles and age-related dryness.
Honey is available in every kitchen, and if you are craving from something sweet, grab a bottle of honey instead of any other type of sugar. It is full of antioxidants and has antiviral properties. It protects your skin against any kind of inflammation. Not just that, when applied topically as a mask, it hydrates and nourishes your skin leaving it soft and smooth.
Besides being the fruit that quenches your thirst, oranges have high amounts of vitamin C that highly contributes to the healthy functioning of your body and in the production of collagen. Eating it regularly will keep your skin supple.
A healthy and tasty breakfast choice, oats are a comfort food rich in carbohydrates. Eating it helps produces the feel-good hormones called serotonin resulting in a happy you and a happy skin too.
Every dermatologist’s words of wisdom include having 8-10 glasses of water. And if you are wondering why, it is because it maintains a healthy digestive tract and keeps the skin hydrated. It also plays a critical role in unloading the toxins from the body. Additionally, it also promotes the activity of cell proteins and helps in having a healthier life.
32. Red Wine
Drinking alcohol is not that bad at all when it is consumed in moderation. Studies have shown that red wine protects you from heart disease, diabetes, and age-related memory loss. Also, it contains resveratrol that amongst other benefits is responsible for activating genes that slow cellular aging.
Foods Not To Eat
- Potato chips and French fries, in fact, anything that is deep-fried can promote inflammation throughout your body and result in a rise of LDL (bad cholesterol), which increases your risk of developing aging signs.
- Doughnuts and sugary pastries are packed with sugar, which is linked to the development of wrinkles.
- Hot dogs, bacon, pepperoni, and the other likes of processed meats are typically high in saturated fats and also contain nitrates in them, both of which can lead to inflammation in your system.
- Although drinking alcohol in moderation can be good for your heart, but on exceeding the limits, the aging process is speeded up.
We cannot avoid aging, but slowing it down is in our hands. Therefore, with a meticulously planned diet and a healthy lifestyle, you can make the suppleness and glow of your skin be long-lasting. You will be surprised as to what a little change in your diet by including certain types of superfoods can do to your skin.
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