We all know the saying that “you are what you eat”. And it applies on a daily basis. For your skin health, the saying goes deeper, meaning that good skin relies on a good supply of essential nutrients. Anti-aging foods are a staple in a diet rich in essential nutrients.
Foods that slow down the aging process can help you with everything from wrinkles, up to sagging skin. And not to mention, they are delicious, and a really tasty addition to your diet.
With that in mind, here are some anti-aging foods you can include in your daily menu.
Most of us know tomatoes as a delicious and pretty salad topping. But they are so much more. Tomatoes are one of the best sources of vitamin C, a vitamin crucial for the production of collagen.
We all know collagen as one of the most important proteins that keep our skin firmer and plumper. After all, collagen injections are a thing now. With tomatoes, you get a natural collagen injection.
In addition, tomatoes are rich in lycopene, a nutrient that protects your skin from sun exposure damage and improves the vascular system.
Consume tomatoes for one month regularly, and the improved circulation will show as a glowing skin.
Blueberries are the gold standard in terms of foods high in antioxidants. And if you want to slow down the aging process, it is antioxidants that you need. A whole bunch of them. You can also go for raspberries as well.
No matter which berries you choose, all of them are rich in flavonoids, vitamins, polyphenols, and lots of antioxidants.
Blueberries can even promote cell regeneration for new skin, so do not exclude them from your diet.
If your goal is to keep your skin looking as young as possible for as long as possible, there is no other way than green tea. Your cells need to regenerate and rejuvenate, and green tea offers a ton of antioxidants in that regard.
Green tea also contains EGCG, a compound that can help cells grow properly and maintain their healthy life cycle.
When we talk about chocolate as an anti-aging component, we must pay attention that this applies to dark chocolate only. Unlike its milk counterpart, dark chocolate contains antioxidants.
But be careful, only moderate amounts help. You cannot go over the top and expect results. Just a small piece of chocolate with the highest percentage of cacao will do the trick.
Packed with vitamin C, this fruit is perfect for those that want silky, smooth, and soft skin. Pomegranates help you against wrinkles and other damage done by sun exposure.
Pomegranates help by providing polyphenols that can prevent the damage done by free radicals, and also increase your body’s capacity to preserve collagen. Make sure to include the pomegranate seeds in your diet as well, not just the juice.
Yogurt and kefir
When it comes to fighting off inflammation, few foods help as probiotics. Kefir and yogurt are the two most widely known probiotics.
They contain skin-friendly bacteria that can help your skin both inside and out. The only thing to pay attention is quality, as in look for natural and unprocessed products for the highest concentration of living probiotics.
When you think of fish, you think of salmon immediately. At least when it comes to healthy ingredients. But all fatty fish can act as anti-aging foods.
They contain high amount of omega-3 fatty acids, the best possible fat. If you want to take things to the next level, go for wild caught salmon, which is just phenomenal for your skin.
Kale and spinach
These veggies work by providing phytonutrients and antioxidants that can guard against damage caused by the sun. Spinach is filled with beta-carotene and lutein, two of the best ingredients that can help with your skin’s elasticity.
Aim to get two to three cups of kale and spinach per week. You can easily combine them in a smoothie.
When you think of good fat, fish and nuts come first to mind. Nuts are also good for slowing down the aging process by contributing vitamin E to the table. Vitamin E has natural anti-inflammatory properties that can help you with acne, psoriasis, and other skin conditions.
The best nuts are walnuts, as they contain the most omega-3 fatty acids. But also do not ignore almonds, pistachios, hazelnuts, and peanuts. Just remember to eat them in moderation, as nuts are high in calories.
Chaga mushrooms contain a diverse range of antioxidants, but they also provide antiviral properties. But most importantly, chaga mushrooms can provide protection and immunity against infection of pathogenic microbes.
Thanks to the polyphenols in chaga mushrooms, they can protect you against damage done by free radicals.
There is no shortage of compliments for avocado. There is a reason why avocado is considered a superfood. Same as nuts and fish, avocado is rich in good for you and your skin fats.
They also contain glutathione, an anti-aging ingredient that is recommended for detoxing your body. Avocado can help you in many ways, one of which is flushing toxins out of our system and preventing acne and wrinkles.
Dark chocolate is not your only sweet option for anti-aging foods. Another thing you can try if you are craving something sweet is honey.
Thanks to its antiviral and antioxidants properties, honey can prevent inflammation. You can use honey orally by consuming, but also as a face mask if you want to take things to the next level.
Turmeric is often referred as “magic spice”, and its anti-aging properties play a huge role in that. Lately, turmeric is making a huge intro into the cosmetic industry.
Most anti-aging formulations contain turmeric. The reason why this spice is so potent is the curcumin, an ingredient that can help against aging of the brain and joints.
How anti-aging foods help?
There are a number of studies showing that anti-aging foods help slow down the process of aging. Nutrition is a big aspect of slowing down the aging process.
These foods also help with the prevention of age-related diseases like Alzheimer’s disease, cancer, diabetes, and atherosclerosis.
Most of the age-related diseases and conditions happen due to oxidative stress. In fact, oxidative stress is one of the major factors in the aging process.
Oxidative stress leads to inflammation and more degradation of healthy cells. If you didn’t know, inflammation is the natural immune response of your body when it recognizes anything as a threat.
Inflammation should actually protect your health. In fact, without inflammation, your body will be at bigger risk of bacteria, viruses, and fungi.
The problem is there are inflammatory foods that cause inflammation when there shouldn’t be one. Delaying the onset of age-related conditions is possibly by blockings unnatural inflammation.
This is where anti-aging foods help, as they help your body improve the immune system, prevent bacteria and viruses from infecting your body, and fight off unnatural inflammation.
Other benefits of anti-aging foods include:
- Lower risk of heart disease
- Improve bone health
- Protect your skin
- Improve gut heath
- Vision protection
- Support cognitive function
With so many benefits, it is logical that you want to include more anti-aging foods in your diet.