Last updated on October 18th, 2023 at 05:56 pm
Skin is the unsung hero of the organ. Your skin is the first organ of your body to show internal troubles. If you have feed your body with good nutrition such as antioxidants, healthy fats, water, vitamins, and other micronutrients, your body will show appreciation through its largest organ – skin.
Since skin aging starts from the inside out, you should take care of your diet first. Of course, proper food is the key factor to prevent skin aging but other lifestyle factors like sun protection and your skin protection regimen are also should be considered. Foods rich in vitamins and minerals are essentials to help to reverse the signs of aging.
Anti-aging foods mainly contain various vitamins, ellagic acid, and natural collagen boosters. Collagen is found in the middle layer of your skin which helps to skin fullness and plumpness. As age increases, collagen gets depleted but eating good food helps your skin to glow and radiant naturally. Foods rich in vitamin C will help to reduce the signs of skin aging.
Here are the best anti-aging foods to help fight wrinkles as well as boost collagen and hydration for healthy, younger-looking skin.
1: Avocados
Avocados are the most delicious fruit we have with multiple nutrients. Avocados are high in monounsaturated and polyunsaturated fats that can nourish your skin and prevent dryness. It also acts as an anti-inflammatory to keep your immune system functioning properly. Studies suggest that lutein and zeaxanthin in the fruit may help to protect your skin from UV damage. It is also full of vitamins A, B, C, E, and K which helps your skin to glow and look gorgeous. You can add avocados in salads or make healthy pudding with it.
2: Broccoli
Broccoli is packed with anti-inflammatory and anti-aging properties! It is rich in vitamin C and vitamin K that are the best anti-wrinkle antioxidants. Your body needs vitamin C to synthesis collagen which is the skin’s support system. Try to eat broccoli raw or steamed for better results. You can add it to salads or soups. It is high in fibers and calcium too.
3: Nuts
Nuts are packed with various nutrients such as proteins, vitamin E, essential oils, minerals, and antioxidants. Almonds and walnuts are full of vitamin E which are very helpful to protect your skin from the UV rays of the sun. Vitamin E also helps to strengthen your skin and give a glow. You can sprinkle some nuts over salads or stir them into the soup for a little crunch.
Walnuts have the highest antioxidant content of any nut and are high in omega-3 fats. This combination makes them an excellent anti-inflammatory snack for improved skin (and health in general). Walnuts can also help to improve your digestive health. Skin health is strongly linked to the health of our microbiome, and good gut health helps the skin maintain homeostasis for optimal protection, temperature control, and fluid retention.
4: Dark chocolates
Yes! Everyone’s favorite chocolates are nutritious as they are full of antioxidants even more than berries. Eating chocolates (not too much) can provide anti-aging properties. They contain cocoa flavanols which are potent antioxidants that protect your skin from the sun. It also protects your skin by enhancing blood flow, which helps nourish your skin and by improving skin moisture. Make sure to choose only dark chocolate with at least 70 percent cocoa in it.
Magnesium, another anti-inflammatory mineral, is abundant in dark chocolate. Magnesium decreases stress and increases the duration and quality of sleep, both of which contribute to skin ageing. Just make sure to examine the amount of added sugars in your favourite dark chocolate bar-too much sugar can cause skin problems. Sugar has a deleterious effect on collagen fibres, according to Baylor University College of Medicine research, and can cause the skin to seem rigid and less elastic.
5: Sweet potatoes
Little knows but sweet potatoes are very beneficial for skin health. It is loaded with vitamin A which helps you to fight off fine lines and wrinkles by revitalizing damaged collagen. Eating sweet potatoes and other foods rich in vitamin A can also give you a lovely glow. Simply brush them with some extra-virgin olive oil, salt, and pepper before roasting them in the oven for about 35 minutes.
6: Tomatoes
Tomato and tomato juice are high in lycopene, a natural carotenoid that protects skin against sun rays. Cooked or processed tomatoes are better than raw ones.
7: Fatty fish
Fatty fishes such as salmon, mackerel, tuna are full of omega-3 fatty acids which are essential for glowing skin. These fats are also crucial to moisturize your skin and lowers the skin inflammation. These fishes are rich in vitamin E, zinc which has wound-healing material that helps to heal acne and irritation.
8: Red wine
Great news! Red wine is an anti-aging tonic. It helps you to look younger. Research suggests that red wine has multiple benefits including keeping your heart healthy, reducing blood pressure, glowing skin, etc. Daily one or two glass of red wine may give you amazing anti-aging effects.
This healthy advice not only leads to more radiant skin and look younger but also a healthier body and mind. Also, always think beyond the plate as sleep, exercise, and sunscreen still count, no matter what you eat.
Foods to limit consumption of
- Fried Food
Excessive fats and fatty diets can reduce blood flow to the skin, resulting in wrinkles and premature ageing. Toxins are naturally removed from your body when your liver is functioning properly. However, if these toxins pile up in your liver and aren’t adequately broken down, they can harm your skin, causing acne, sallowness, wrinkles, collagen loss, elasticity loss, redness, dehydration, and puffiness.
- Processed salt
Excessive processed salt can accelerate the ageing of your body and skin. It’s frequently consumed through food products like cheese, pepperoni, pizza, chips, crackers, cereals, and so on, and it causes the body to retain water and bloat when consumed late at night and in excess. When you eat a bag of chips or anything excessively salty as a midnight snack, you’ll notice that you’re puffy and dehydrated the next day. This happens because your body’s cells shrink, causing dehydration. Inadequate hydration causes wrinkles in the skin and accelerates the ageing process.
- Meat
Meat is a high-protein food that keeps you healthy and helps you restore muscle mass. Consumption of processed meats such as sausages, bacon, and deli meat, on the other hand, can cause dehydration and limit the body’s production of Vitamin C, which is necessary for collagen formation, accelerating ageing.
Conclusion
The foods you eat can affect your skin’s health and appearance, as well as how your skin changes as you age. Foods abundant in protein, good fats, and antioxidants, in particular, have been linked to the most skin benefits. Consider protecting your skin with other habits, including wearing sunscreen, avoiding smoking, being physically active, and using suitable skincare products, in addition to eating a nutritious diet rich in whole, plant-based foods.