Food

Anti – Aging Foods that keep your skin youthful

Our diet is closely associated with our skin health and plays a important role in slowing down aging signs. And it is always best to start early and load your diet with the best anti-aging foods for your skin. Consuming the vibrant coloured food items provides your body with the important nutrients, vitamins, healthy fats, and antioxidants to fight free radical damage. And when you are healthy from within, it shows on your skin. Therefore, other than loading your skin care routine with anti-aging ingredients.

Essentials nutrients that keep you young

Fresh and healthy food contains vitamins, nutrients, and antioxidants that keep your cells active and prevent any age-related diseases. These nutrients fight the harmful free radicals that damage your skin, thus decreasing the signs of aging drastically. The important nutrients add:

Amino Acids: Stimulate elastin and collagen production, giving the skin a wrinkle-free and smooth look.

Carotenoids (Retinol, Beta-Carotene, Vitamin A): Fight the harmful free radicals. A study found that people with high level of carotenoids n their system had younger-looking skin.

Omega-3 Fatty Acids: They have anti-inflammatory properties, and their supplements have shown to slow down the aging process.

Vitamin D: This vitamin protects your skin cells from damage due to UV exposure, prevents skin infections, and has an anti-aging effect.

Selenium: It boosts the antioxidant defenses of your skin, protects the skin cells from UV damage, and has anti-inflammatory effects.

Vitamin C: It protects your skin against pollution and other environmental effects, boosts collagen production, and exhibits antioxidant properties.

Vitamin E: It protects your skin from oxidative stress, thus preventing long-term damages such as wrinkles, edema, erythema, and thickening of the skin

Flavonoids  They prevent oxidative stress, thus preventing the signs of aging.

Green Tea Polyphenols: The topical application or consumption of green tea polyphenols prevents damage due to UV rays and chemical carcinogens. The tea has anti-inflammatory properties that prevent antioxidant depletion on your skin.

Fruits

Avocado

Avocado is one of the anti-aging foods with immense health benefits. It is rich in potassium, vitamins A, C, E, and K, and antioxidants that fight the effects of aging . Moreover, it’s good for your overall health.

How to take- You can mash avocados and use it as simply slice it and add to your daily salad.

Blueberries

 Blueberries are rich in flavonoids such as myricetin, quercetin, and kaempferol. These are wealthy sources of vitamins C and K and other nutrients that have an anti-aging effect and protect cell damage.

Pomegranates

 The dark red seeds of pomegranate contain important compounds such as vitamins C, D, E, and K along with selenium, magnesium, and proteins. All these compounds have an anti-aging effect and help your body fight diseases and the marks of aging.

Add pomegranate to your nd salads for that extra crunch or you can eat it as it is.

Watermelon

Watermelon not only provides respite during hot and humid days, but it also protects your skin from untimely aging. This fruit is rich in vitamins C, E, and K, selenium, calcium, manganese, potassium, protein, and carbohydrates .

There are many ways to consume this summer fruit but you can simply slice it or cut it in chunks, sprinkle some pepper and eat.

Figs

This fruit is packed with polyphenols and flavonoids that give it antioxidant properties. Figs prevent different types of oxidative stress, thus keeping your skin and system healthy.

Strawberries

These juicy red fruits are a powerhouse of important nutrients. They are loaded with phenolic compounds that have antioxidant and anti-inflammatory properties. They resources cellular metabolism and cell revival, preventing oxidative stress and slowing down the aging process.

Vegetables

Broccoli

Broccoli is abundant in vitamins C and K1, potassium, folate, and other minerals. The high antioxidant content of this vegetable makes it the ultimate superfood that helps you fight the marks of aging.

Carrots

These crunchy and tasty vegetables are Good sources of beta-carotene, potassium, and antioxidants. They aid weight loss and keep your skin healthy.

Spinach

Spinach is an Good source of vitamin A (it contain carotenoids), vitamin C (promotes skin health), folic acid (fosters cell function), and iron (keeps your tissues strong) . It is also rich in antioxidants that help you get younger-looking skin.

Cucumber

It contains 96% water and is rich in antioxidants that reduce oxidative stress in your body. It also contains tannins and flavonoids that block the harmful free radicals.

Mushrooms

They are also known as medicinal mushrooms as they contain high levels of antioxidants. They have anti-inflammatory properties and prevent cell damage and the effects of harmful free radicals.

Beverages

Green tea

Green tea contains polyphenols that boost the production of keratinocytes, thus slowing down the aging process of your skin. However, it reduces the extracellular matrix damage on your skin, thus eliminating wrinkles.

Red wine

This is the latest thing to include in your anti-aging arsenal. Red wine contains resveratrol, which mimics the benefits that you get with exercise and a low-calorie diet. It helps in rejuvenating your cells and slows down the aging process.

Almond milk

Almond milk has a high percentage of vitamin E. Just 28 grams of almond milk provides you with 37% of your daily requirement of vitamin E. It protects your skin from the damaging effects of free radicals. When fortified, almond milk also becomes a source of vitamin D and calcium.

 Herbs and Spices

Turmeric

This medicinal spice is the answer to many health issues. And it also has anti-aging properties. Turmeric contains curcumin that can slow down oxidative damage and low-grade inflammation that contribute to aging . Both consumption and topical application of turmeric are good for your skin.

Saffron

This aromatic herb inhibits the activity of tyrosinase and decreases melanogenesis (a process through which melanin is produced). This has an anti-aging effect. Moreover, it contains phenolic components such as monoterpenoids, kaempferol, and quercetin that inhibit melanogenesis.

Other Food items

Salmon

Astaxanthin is the compound that gives salmon its reddish hue. It not only prevents inflammation but also reduces oxidative stress, thus slowing down the signs of aging. Also, salmon is packed with selenium and is rich in omega-3 fatty acids.

Olive Oil

Extra virgin olive oil contains oleic acid that reduces the effect of C-reactive protein. C-reactive protein is allied with age-related issues. It also impairs the cell development process in your body. By reducing its effect, olive oil helps you make young.

Dark Chocolate

A study found that consuming dark chocolate prevents wrinkles and maintains skin elasticity and hydration levels. The flavanols present in dark chocolate fend the damage caused by Ultra Violet rays.

Walnut

High levels of inflammation speed up the aging process. Walnut contains gamma-tocopherols (a particular form of vitamin E) that have anti-inflammatory effects on your body. It also prevents cells damage caused by Ultra violet ray exposure.

Oatmeal

Oatmeal contains avenanthramide. This compound is only found in oats and is a strong antioxidant. It has anti-inflammatory and antioxidant properties that help in slowing down aging.

Continue Reading: How To Get Glowing Skin Naturally

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