Yes, it’s true. You are what you eat. And the good news is that there are certain antiaging foods that will help you look and feel younger for a long time.
By now I know you have seen your fair share of early morning infomercials that tout the next best thing to keep you youthful. But before you reach out for your credit card to buy that cream, serum, or cleanser, consider why that product is hailed as great.
Usually, the antiaging benefits include vitamins such as C, E, and A. These are nutrients you can choose to include in your diet and get even more nutritional benefits from the food you eat to ward off wrinkles and other signs of aging.
If you want to have that radiant skin, boost elasticity, and collagen production, and keep wrinkles away, then you need to include the best antiaging foods in your diet. You see, the skin is one of the biggest organs in the body and it tells the tale of what is also happening on the inside.
Therefore, we must rejuvenate our skin from the inside out with superfoods that contain antiaging nutrients.
And you may therefore wonder. What foods stop aging? Well, we can’t completely stop aging. But we can slow it down when we eat the right foods.
The best antiaging foods contain certain potent nutrients that fight free radicals, and inflammation as well as provide the body with the nutrients necessary for cell growth and rejuvenation.
The best antiaging foods contain the following nutrients:
- Vitamin E
- vitamin D
- Vitamin C
So what are these fountain of youth foods that will make your skin look radiant and youthful?
Watermelon is the most hydrating fruit you can eat. And that is great for your skin because the skin needs hydration to stay plump and glowing.
But watermelon also contains lycopene, a powerful antioxidant, plus the antioxidants vitamins A, C, and E to protect your skin and keep it healthy.
Papayas are not only so delicious but are a powerhouse of nutrients that enhance skin health, keeping your skin radiant, smooth, and glowing. Papayas are rich in minerals such as potassium, magnesium, phosphorous, and calcium as well as vitamins including vitamins A, C, E, and K, plus B vitamins.
These vitamins and minerals support many body systems including the skin. Papayas contain antioxidants including the potent papain which helps in shedding dead cells, keeping skin bright and radiant.
In fact, studies show that papayas fight oxidative stress and thereby decrease cell damage and aging, preventing wrinkles and other inflammatory skin damage. Eat this beautiful fruit as part of your breakfast, or include it in your smoothies to reap these antiaging benefits.
This delicious fruit is a powerhouse of nutrients. Avocadoes are rich in omega-three fatty acids known to be anti-inflammatory. This is great for your skin because it can prevent many inflammatory skin conditions that age the skin.
Moreover, avocadoes contain vitamins, A, C, E, and K, which are protective of the skin.
And according to research, avocadoes also contain antioxidants lutein and xanthophylls that are DNA protective and antiaging. Good thing there are so many ways of including avocadoes in your diet.
They are great in salads, and you can also toss them in your smoothies or just slice them up for your morning toast.
Blueberries are a true superfood, great for your skin, brain, gut health, and more. Blueberries contain anthocyanins, the powerful antioxidants that give blueberries their blue color.
According to research, anthocyanins are anti-inflammatory compounds that protect the skin against pollution damage, effects of the sun, and oxidative stress, keeping the skin supple, smooth, and glowing. Plus, eating blueberries prevents the loss of collagen keeping wrinkles at bay.
Blueberries also contain myricetin, quercetin, and kaempferol flavonoid antioxidants that keep skin looking young. Blueberries are also rich in vitamin C, and K offers more antiaging benefits.
Enjoy a blueberry smooth, or toss a handful in your oatmeal or your salad and up your skin beautifying game.
Tomatoes contain the powerful antioxidant lycopene, a carotenoid antioxidant that gives tomatoes their beautiful red color. The antioxidant lycopene is also known to scavenge free radicals and protect the skin against sunburn and harmful UV rays.
For the best result tomatoes need to be cooked to reap the full benefits of lycopene.
Carrots have been hailed for their ability to protect your eyes and improve eyesight. But the carotenoids in carrots that give them their bright orange color also protect the skin against pollution and aging.
These carotenoids are converted to vitamin A which protects the skin against harmful sun rays, cancer, and aging.
Broccoli is a total body wellness superfood. And as such is it great for boosting and maintaining healthy glowing skin. It is a real anti-aging antidote.
Broccoli is a good source of vitamin C, a great source of flavonoid antioxidants and anti-inflammatory compounds, as well as folate, which boosts red blood cell synthesis so you can get that nice glow from an ample supply of oxygen throughout your body.
Eating broccoli also provides ample fiber, lutein, calcium, and vegetable protein nourishing your body from the inside out for ultimate healthy skin.
Oranges have been hailed for their vitamin C content, and that is important for antiaging as well. The vitamin C in oranges helps boost collagen, which keeps your skin strong to resist wrinkles, plus vitamin C also provides your body and skin with immunity to keep it healthy and glowing.
Mangoes are such a delicious way of protecting your skin from damage. Mangoes are rich in vitamin A and C containing 25 % and 76% percent of recommended daily values consecutively. Vitamin A protects the skin and improves eye health while vitamin C boosts collagen and elasticity and it is a potent antioxidant.
Mangoes also contain vitamin B 6, and potassium and are good sources of fiber as well. The fiber is very important to balance out the sugar content of mango and to improve gut health. Remember a healthy gut also means healthy skin.
The best part is you can eat the juicy mango straight up, dice and toss in a salad or make a deliciously creamy smoothie.
Kale is one of the healthiest vegetables you can eat and has so many benefits for your overall health. And when it comes to your skin and antiaging, Kale does the job.
This leafy green boasts loads of carotenoids lutein and zeaxanthins both antioxidants that fight aging free radicals and increase skin hydration and elasticity. Lutein research shows protect skin from some harmful blue rays from the sun, therefore keeping your skin youthful.
While Popeye wasn’t thinking about the skin benefits of consuming spinach, he was right in that eating spinach is great for your health. Spinach is a great source of carotenoid antioxidants, vitamins, A, C, and E that keep skin healthy and radiant.
This leafy green contains magnesium, potassium and manganese, minerals, folic acid, and iron. All these nutrients keep your body healthy and that also shows up in your skin.
Sweet potatoes are a delicious way to protect and keep your skin and body young. Yellow sweet potatoes especially are a good source of vitamin C and beta carotene.
Both vitamin A and C are potent fighters of free radicals and promote robust immune health as well. The fiber in sweet potatoes plus vitamin A also protects your gut health, and you know good skin and all health begins in the gut.
When a gut is unhealthy, problems like acne can start showing up. And according to research, a deficiency in vitamin A causes inflammation and low immune response. So it is easy to see that being sick ages one. No one looks glamorous when sick. But a word of caution in cooking sweet potatoes. Don’t use sugar because sugar consumption causes your collagen to break down, therefore, aging you.
Apart from keeping you satiated long after breakfast due to the higher fiber content in oats, oatmeal is good for your skin as well. And due to the complex nature of the oatmeal carbs, it prevents blood sugar spikes keeping your blood sugar well-controlled which is good for nourishing your organs including the skin- your largest organ.
Oats are also rich in iron, zinc, and magnesium. These nutrients are needed for healthy skin cells, and for glowing skin.
Here is more good news about eating dark chocolate. Now you can enjoy a bar of chocolate and feel good about it. Dark chocolate has antioxidants that fight inflammation and protect your skin from aging.
It is also rich in magnesium, another antiinflammatory. Magnesium is a star mineral that is great for your overall health.
And when it comes to aging, magnesium does it as well. Magnesium helps you relax, reduces stress, and improves sleep which of course is antiaging.
You must be smart about it though and make sure your dark chocolate bar is not loaded with sugar as you know sugar leads to skin aging by destroying collagen through a process called advanced glycation.
When too many advanced glycation end products are deposited on the skin fibers, they cause collagen to break down leading to aged-looking skin research shows.
Plus dark chocolate helps boost circulation in the skin ensuring vital nutrients are rich in the skin keeping it healthy and radiant.
Green tea is rich in catechins and polyphenols, antioxidants that fight free radicals and protect skin again the harmful UV rays, and leaves skin looking healthy. Drink a cup daily to keep puffiness and redness at bay. Green tea pouches are a great way to prevent under-eye bags and puffiness.
Nuts such as almonds, and walnuts are truly antiaging. They contain omega-three fatty acids that protect the cells by maintaining a healthy cell membrane and keep the cells hydrated for plump glowing skin.
Furthermore, the vitamin E and omega-three fatty acids in nuts are also anti-inflammatory- promoting immunity, protecting the skin from UV damage, and also fighting damaging inflammation.
Red bell pepper
The red bell peppers are loaded with even more vitamin C than oranges and are a great source of antioxidants. Vitamin C helps in the production of collagen, to keep skin plump and radiant while the antioxidants fight free radicals that cause aging and skin damage.
Red peppers also contain carotenoids responsible for their beautiful bright red color.
Carotenoids are powerful antioxidants that protect the skin and body against cellular damage and aging. According to an article in Global healing, there are 600 carotenoids with beta carotene, alpha-carotene, lutein, zeaxanthin, lycopene, and astaxanthin being the most common, states the article.
And the good thing is that red peppers are delicious as a snack, great in salads and soups as well.
Fatty fish are rich in omega-three fatty acids known to be antiinflammatory for all your health from the cardiovascular, brain, and even great skin. Remember we age from the inside out.
Salmon also contains alpha-linolenic acid that keeps skin healthy and prevents inflammatory skin conditions giving you smooth glowy skin.
Legumes such as beans, peas, lentils, soybeans and are full of nutrients including minerals like magnesium, manganese, zinc, phosphorous, iron, copper, and calcium.
And because legumes contain so many nutrients, they are antiaging. They protect your whole body by maintaining a healthy mind, gut health, and skin health. They protect against life change problems like heart disease and lower cancer risk.
Watercress is a superfood rich in calcium. potassium, magnesium, and vitamins including the antioxidant beta carotenes, making it great at fighting free radicals. This small but mighty leaf contains vitamins, A, C, K, vitamin B1, and B2. As per this study published in The American Journal of Clinical Nutrition watercress supplementation reduces DNA damage in lymphocyte cells and conferred antioxidant benefits. So toss some watercress on your salad or your sandwich and enjoy the antiaging benefits of watercress.
Add this beautiful fruit to your antiaging foods. Pomegranate is loaded with vitamin C, plus the potent antioxidant, punicalagin, and ellagic acids both known to fight free radicals and decrease inflammation, and increase collagen production. Enjoy the gorgeous seeds in salads, or sprinkle them in your cereal or smoothie bowl.
Be sure to choose one with no added sugar to enjoy the full anti-aging benefits of yogurt. Yogurt is great at boosting your microbiome and improving gut health.
A healthy gut is essential for a glowing and healthy complexion. When the gut is not healthy, systemic inflammation can occur including on the skin leading to acne, and other skin conditions like eczema, and psoriasis.
So consuming probiotic-rich foods like yogurt keep the gut healthy. however, please note that if you have dairy intolerance it is best to avoid and opt for other probiotic-rich foods like kimchi and others.
Greek yogurt is also rich in vitamin B1-riboflavin, and a great source of protein that helps with cell growth turnover and a glowing youthful complexion. Plus, if your skin is looking a bit dull, use some greek yogurt to exfoliate your skin.
Thanks to the lactic acid in yogurt, it sloughs away the dead skin cells leaving your skin youthful and glowing.
Turmeric has been used in Indian cuisine for thousands of years and has become all the rage in western culture and for good reason. Turmeric is a potent anti-inflammatory spice. The power of turmeric comes from its main component, curcumin, a powerful antioxidant, and anti-inflammatory compound. Curcumin the main active compound in turmeric fights cellular damage, and extends longevity, according to research.
Turmeric has so many other anti-aging benefits, including improving blood flow for effective delivery of nutrients to organs including the skin. Be careful though if you are on a blood thinner to avoid a synergistic blood-thinning effect-consult your doctor first.
Studies also that curcumin is helpful in the skin and wound healing by increasing collagen deposits in the skin where is it needed. That means curcumin also boosts collagen and therefore helps to keep wrinkles away.
The good thing is you can use turmeric in smoothies, soups and stews, teas, and lattes to reap its anti-aging benefits.
This is by no means a comprehensive list of antiaging foods. What other foods would you add that have antiaging benefits?
Okay now, to the market!
Let’s get some antiaging foods and start glowing already.
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