✓ Evidence Based

Top 15 Anti-Aging Foods That Help Fight the Signs of Aging

They say age is just a number and that you are as young as you feel.

But if you don’t feel young anymore, then it’s probably time to tap into the greatest fountain of youth – healthy food and an active lifestyle.

Now, aging is a natural process and you cannot completely elude it. However, you can age gracefully and beautifully by changing your diet and your lifestyle.
These changes will also help with your fitness, appearance, quality of life and, of course, prevent the risk of chronic diseases. Adopt a diet rich in antioxidants, vitamins and minerals and you’ll really start feeling younger.

15 Anti-aging foods

Here are 15 anti-aging foods you can start with today. Add these to your weekly diet and see the benefits.

1. Watercress

Watercress is a leafy green rich in nutrients and very hydrating. It is high in calcium, potassium, phosphorus, manganese, and various vitamins.

Vitamins A and C in watercress are powerful antioxidants that can neutralize the harmful free radicals in the body and fight against the damaging effects of oxidative stress.

Watercress is especially good for your skin as it features powerful antiseptic capabilities, increasing the circulation of minerals at a cellular level. This results in a shining, oxygenated skin.

You can simply add watercress to your salads at lunch and your skin will thank you for it.

2. Extra virgin olive oil

Extra virgin oil is probably the healthiest oil on planet Earth. It is a powerful antioxidant that helps keep free radicals at bay, reducing the damage caused by oxidative stress.

Furthermore, research suggests that a diet rich in olive oil can lower the risk of chronic diseases such as diabetes, heart disease or even cancer.

Extra virgin oil is also rich in monounsaturated fats. Studies show that monounsaturated fats help your skin stay young and elastic for longer.

 

Extra virgin oil is perfect for your salads or as a dip. However, don’t cook with it.

3. Red bell pepper

Red bell peppers are packed with powerful antioxidants called carotenoids.

Carotenoids are basically the plant pigments that give the fruits and vegetables their bright red, yellow, or orange colors. Carotenoids are known for their anti-inflammatory properties. Besides, studies show that they help protect your skin from sun damage, and pollution.

Moreover, red bell peppers are also rich in vitamin C, which is a collagen production booster. So, add some red bell peppers to your diet today, and your skin will thank you. You can slice and dip them in your hummus, add them to your salads or stir-fry them.

4. Green Tea

Green tea is one of the healthiest beverages on the planet. It’s packed with lots of antioxidants that can lower the risk of heart disease, help with your weight loss and even protect against cancer as some studies suggest.

Green tea can also fight against the free radicals in your body that can damage your cells if they’re present in high levels.

What makes green tea even more impressive is the antioxidant called polyphenol. Some studies suggest that polyphenols can reduce the effects of aging on your skin by neutralising the free radicals.

So, drink more green tea and enjoy the powerful antioxidant properties. In the long-term, you’ll also come to love the taste of it.

5. Papaya

Papaya is a delicious superfood rich in vitamins, minerals, and antioxidants. It is especially good for improving your skin elasticity and fighting against those free lines and wrinkles.

Papaya is also rich in calcium, magnesium, phosphorus, potassium, vitamins A, C, K, E, and B.

Papaya also contains the enzyme papain which is known as one of nature’s best anti-inflammatory compounds.

So, make sure you add this fruit to your diet and also use products containing papain. They can help your body shed dead skin cells, leaving your skin more elastic and glowing.

You can eat papaya for breakfast or make a papaya mask for the evening.

6. Fatty Fish

Fatty fish are rich in Omega-3 fats that boast a plethora of health benefits, such as fighting inflammation and lowering the risk of heart diseases.

Moreover, the Omega-3 fatty acids have also been linked to improved skin health thanks to their anti-inflammatory qualities.

Salmon is probably one of the most popular types of fatty fish and research shows it is particularly good for your skin health.

Salmon contains a carotenoid antioxidant called astaxanthin. This carotenoid gives salmon its pink colour. Research associates astaxanthin with improved skin elasticity and hydration.

Another important compound we should not forget about is Selenium. Fish is generally rich in selenium which plays a major role in DNA synthesis.

So, add more fatty fish to your diet to have an elastic, glowing skin, and reduce inflammation in your body.

7. Blueberries

Blueberries are a powerhouse of vitamins C and A, as well as antioxidants.

Antioxidants are super important for your skin and cells. They reduce the sun damage on your skin. Moreover, they help fight against oxidative stress, the effects of pollution, and other inflammations in your body.

Blueberries are also beneficial for collagen production. So, throw a bunch of these delicious, low-sugar fruits into your morning smoothie or oatmeal. You’ll love them. They are also great as mid-day snacks.

8. Dark Chocolate

Dark chocolate is a power food. First of all, it contains lots of antioxidants that help protect your skin from sun damage and mellow out the aging process.

Dark chocolate also contains flavonoids which are thought to lower the risk of heart diseases, diabetes and cognitive decline.

The main secret to chocolate lies in its cocoa content. Always make sure you eat dark chocolate that contains at least 70% cocoa and very little added sugar. Otherwise, you won’t be able to reap all these health benefits.

9. Broccoli

Broccoli is a notorious anti-aging food rich in vitamins C and K, as well as a powerhouse of antioxidants, fiber, folate, lutein, and calcium.

Your body needs vitamin C to produce collagen – the main protein that gives your skin elasticity and strength.

Contrary to popular belief, it is super easy to add broccoli to your diet. Gently steam them or eat them raw as a quick snack. In time, you’ll come to love them, we promise.

10. Flax Seeds

Flax seeds contain lignans, which are a type of antioxidants known to fight free radicals in the body.

Research suggests that lignans can also lower the risk of developing chronic diseases in the long term. Flax seeds are also rich in Omega-3 fatty acids that help promote healthy and glowing skin.
Numerous studies have shown that women who consumed flax seeds or oil for 12 weeks increased the hydration levels of their skin.

So, add a tablespoon of flaxseed to your morning cereals. You can sprinkle them over your baked goodies or simply add them to your salads, smoothies, or soups. You’ll reap the anti-aging rewards in the long term.

11. Spinach

Spinach is a famous superfood packed with lots of antioxidants that help replenish the entire body.

Spinach is remarkable when it comes to its compounds: lutein, plant-based heme iron, magnesium, and a plethora of vitamins.

This leafy green has been made famous by a TV cartoon and hasn’t lost its popularity ever since.

Spinach is high in vitamin C which helps with collagen production, keeping the skin firm and smooth. What is more, spinach is also rich in vitamin A which promotes hair health. Vitamin K is another vitamin you will find in Spinach and it helps reduce inflammation.

You can add spinach to your smoothies, salads, eat it saute, or even spinach chips. Use your imagination and eat healthily. It’s not boring at all.

12. Pomegranates

Pomegranates are rich in vitamin K, fiber, and potassium. They are also a powerhouse of antioxidants – flavonols, tannins, lignans, to name a few.

Studies suggest that these antioxidants found in pomegranates help support skin health, mellowing out the aging process and decreasing the number of brown spots caused by UV exposure.

Antioxidants also support collagen production that directly influences skin health.

So, instead of an unhealthy baked snack, how about a pomegranate? Their seeds and juice are also great sources of antioxidants. And remember, antioxidants help you age gracefully.

13. Nuts

Nuts are rich in vitamin E which helps repair skin tissue and protect against the damaging UV rays.

Walnuts are rich in Omega-3 fatty acids and these can also work wonders for your skin, reinforcing the cell membranes and giving your skin that superb, natural glow.

With nuts, you have no excuse. It is so easy to sprinkle them on top of your salads, or simply eat them as a snack, on the go.

14. Avocados

Avocados are just too good to be true. They might be mainstream, but they’re like that for all the right reasons.

First of all, avocados are true powerhouses of healthy fats, fiber, vitamins, and minerals.

Their high-fat content helps support healthy skin, while their antioxidants contribute to fighting the free radicals in the body.

Numerous studies have shown that plant-based fats are highly beneficial to skin health in older adults.
So, add more avocados to your diet, and your skin will thank you for it.

15. Sweet potatoes

Sweet potatoes are so orange thanks to an antioxidant called beta-carotene, which is a precursor to vitamin A.

Vitamin A is responsible for restoring skin elasticity, ultimately contributing to a smooth, youthful skin.

Sweet potatoes are also rich in vitamins C and E, always protecting your body from the damaging effects of free radicals.

How do you enjoy sweet potatoes? You can add them to your sandwiches, and salads, even make sweet potato pancakes for breakfast. You can grill them until they are lightly browned or simply fry them as a snack. Moreover, you can bake, roast, or steam them. Use your imagination! You’ll see you’ll love them!

The bottom line

On top of all these 15 Anti-Aging Foods, you should also drink a considerable amount of water every day and keep active. Move your muscles, do sports, or just walk for 40 minutes every day. You’ll feel better, your skin will glow, and age will be just a number.
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