There are several ways to keep our body fit. Exercising regularly, eating healthy and getting adequate sleep are few most important aspects of having a healthy body. However, as age catches up and we get older, our skin starts experiencing various changes. Just how a nutritious diet can keep our body healthy, a well-balanced diet of anti-aging foods can also make the skin look younger for longer.
There are several cosmetics and supplements available in the market that claim to prevent your skin from aging. The chemicals in these cosmetics might work for a short period but in the long run, their effects on the skin may not be positive. Rather, foods like fresh fruits, vegetables and whole grains in a well-balanced diet offer long-lasting health benefits and a much younger looking skin.
Let’s have a look at eleven of the best anti-aging foods that you can include in your regular diet and benefit from their anti-aging properties.
#1. Extra virgin olive oil
Extra virgin olive oil is considered to be one of the healthiest fats and is included in almost every diet plan. It contains Omega-3 fatty acids which increase the firmness and elasticity of the skin and offer anti-inflammatory effects that protects skin from sun damage. Apart from these benefits, olive oil also fights against disorders like hypertension and coronary heart diseases.
One of the best anti-aging foods is tomatoes. Lycopene found in tomatoes not just helps protect skin against sun damage, but also helps in preventing the breakdown of collagen in the skin thus helping skin maintain it’s firmness and elasticity and preventing wrinkles.
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#3. Green tea
Green tea is one of the favourite beverages around the world and has increasingly become popular due to its antioxidant content. It can protect one from free radicals formed due to increasing levels of stress by negating their effect and stopping them from causing any damage. It contains polyphenols that prevent hyperpigmentation, protect the collagen which is the main protein in the skin and can even partly reverse the signs of aging as it falls in the category of great anti-aging foods.
One of the greatest anti-aging foods is pomegranates, They are a rich source of vitamins and antioxidants that can fight against sun damage. They contain ellagic acid which slows the breakdown of collagen that helps reduce wrinkles to keep your skin younger and supple. Pomegranates also help reduce inflammation, prevent damage from high blood sugar and also help to have a sharper memory.
#5. Green leafy vegetables
Green leafy vegetables like spinach and kale are nutrient dense and are extremely low in calories. They are not just packed with vitamins and minerals, but also have an important role to play against aging with their antioxidant and anti-inflammatory properties. Other vegetables like carrots, pumpkin and sweet potatoes are high in carotenoids like beta carotene that provide sun protection and prevent skin damage from free radicals. The Vitamin K in spinach also helps in developing bone strength and good eye sight, both of which are of a major concern in old age.
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#6. Fatty fish
If you are a fish lover and also looking for anti-aging foods, fatty fish will be a win-win for you. Fatty fish is truly an anti-aging food, rich in antioxidants and Omega-3 fatty acids. Fatty fish like salmon, tuna and mackerel are also good sources of protein to be regularly included in a well-balanced diet. The Omega-3 reduces inflammation and protects against sun damage. Salmon contains a carotenoid antioxidant called astaxanthin that helps in improving the elasticity and hydration in the skin to help it look younger and fresher.
#7. Cocoa/Dark chocolate
Chocolate has elevated levels of flavanols, an antioxidant that makes it more powerful than blueberries and cranberries. The effectiveness of the source depends greatly on the amount of flavanol content and dark chocolates contains high amounts of flavanols. This improves hydration and blood flow to the skin improving its thickness and smoothness. Flavanols protect the skin from sun damage. Hence, it is advisable to consume dark chocolates with a minimum of 75% cocoa solids in them.
Water is the most important component required for survival. Our body is composed of 70% water and it is necessary to maintain the water content in the body failing which, it can lead to dehydration. Water helps to improve hydration and firmness in the skin and also reduces dark spots and wrinkles to keep the skin glowing and youthful. Water also helps in lubricating the joints and promotes efficient functioning of the body.
#9. Bone broth
Bone broth is prepared by cooking meat or poultry for an extended period of time. This process of cooking releases minerals and collagen that breaks down to gelatin, which is rich in several amino acids and is used by the body to produce new stores of collagen. This helps in improving firmness and elasticity, reduces wrinkles, and helps prevent early signs of aging.
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Spices add more than just flavour to your food. Chilli peppers and ginger contain capsaicin and gingerol having anti-inflammatory properties that prevent age spots that arise due to the sun exposure. Cinnamon helps in increasing collagen production helping skin to maintain its firmness and elasticity. It also reduces the skin damage caused due to advanced glycation end products (AGEs) formed when blood sugar levels are high.
Avocados are widely popular for being rich in good fats. Not just this, avocados also contain high levels of fat-soluble vitamins - Vitamins A and E which help maintain skin health and fighting the signs of aging. Both these vitamins play key roles in keeping skin nourished, well-moisturized, and young-looking. These vitamins also keep cell membranes healthy delaying the natural aging process. You could also use avocado as a face mask to benefit from its anti-aging effects.
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All the above foods are not just beneficial to the skin, but also benefit the overall health of a person, when consumed in limited quantities. So go ahead and give them a try.
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