It’s often said that beauty comes from within, so don’t just rely on anti-wrinkle creams and expensive potions for wrinkle-free skin. An important key to aging gracefully can be as simple as eating healthy. The food we choose to eat not only slows down the aging process, but can help cut the risk of developing chronic diseases such as high blood pressure, diabetes, and obesity.Types of anti-aging food.
Aging gracefully and looking younger requires that you not only eat healthy, but also maintain a general healthy lifestyle which includes important habits such as regular exercise, getting at least eight hours of sleep at night, and a religious skincare regimen.
When it comes to what you eat, foods rich in vitamins and minerals do wonders for our skin and body and can help reverse the signs of aging. The best foods for your skin are those that contain ellagic acid, biotin, and vitamins C and E, which are natural collagen boosters. Collagen is the abundant protein in our skin that gives the skin its fullness and plumpness. It is found in the middle layer of the skin called the dermis. As we age, our collagen stores begin to deplete, but eating foods rich in the above-mentioned nutrients support collagen synthesis which possesses anti-aging powers.
Here are 11 anti-aging food items you can add to your diet to restore your skin’s youth…
#1. Fatty fish
Fatty fish such as salmon is not only delicious and highly nutritious but can also promote healthy skin. It’s rich in omega-3 fats that protect against heart disease and inflammation. Plus, research has shown that omega-3 fatty acids are linked to a strong skin barrier and may help decrease inflammation that damages the skin.
#2. Dark chocolate or cocoa
If you love dark chocolate, you’ll be glad to know that it may fight the signs of aging. Dark chocolate is rich in polyphenols, which act as antioxidants in the body. It also contains flavanols, which offer numerous health benefits like lowering the risk of heart disease, type 2 diabetes, and cognitive decline. Furthermore, experts agree that a diet rich in flavanols and other antioxidants can help protect the skin from sun damage and help slow skin aging.
A 2015 study conducted over the course of 24 weeks found that “in moderately photo-aged women, regular cocoa flavanol consumption had positive effects on facial wrinkles and elasticity. Cocoa flavanol supplementation may contribute to the prevention of the progression of photo-aging.”
#3. Pineapples
Pineapple is rich in Manganese, which is needed to activate the prolidase enzyme. This enzyme provides the amino acid proline for the formation of collagen in the skin, which plays a role in skin strength and elasticity. The fruit also has generous amounts of key nutrients like fiber, magnesium, vitamins B and C, and phosphorous, which all work together to support the heart, brain, immune system, colon, lungs, and bones.
#4. Nuts
No matter which nut you choose, they all have anti-aging properties thanks to their cholesterol-lowering and anti-inflammatory effects. Aim for one to two ounces each day as they’re also fantastic sources of protein, fiber, and micronutrients. In addition, nuts are a great source of vitamin E, which aids in the repair of skin tissue and helps with skin moisture while also protecting our skin from the damaging effects of UV rays.
#5. Papaya. Anti-aging food.
Papaya is not only delicious but is rich in a variety of antioxidants, vitamins, and minerals that may help to improve skin elasticity. It is rich in vitamins A, C, K, E, and B, as well as magnesium, calcium, and many more healthy vitamins and minerals. The wide range of antioxidants in this fruit can also help with damage from free radicals. The enzyme papain contained in papaya provides additional anti-aging benefits.
#6. Pomegranate seeds
Pomegranate seeds contain compounds that fight damage from free radicals and increase your body’s ability to preserve collagen. This is why they are an ingredient in so many beauty products.
#7. Beans and lentils
Beans and lentils are one of the best anti-aging and longevity foods around. They provide healthy protein without all the fat that you find in animal products. They also provide a big supply of antioxidants that prevent damage caused by free radicals. Work beans into your weekly menu for their anti-aging properties.
#8. Vegetables
The impact of eating enough vegetables such as watercress, spinach, broccoli, kale, and the like is of extreme importance to your life expectancy. Vegetables are a great source of nutrients and antioxidants. Not only that, but they also help you lose weight. Eat five to nine servings every day to help your body make repairs and live longer.
#9. Berries. Anti-aging food.
Berries are a great source of antioxidants and other nutrients. Eat more strawberries, blueberries, and blackberries to help with anti-aging and longevity. Not only do berries fight free radicals that cause damage to your body, but they also provide other essential nutrients.
#10. Melons
Melons are as delicious as they are beneficial. They are also a great source of a wide range of vitamins and other nutrients. Eat a different kind of melon every week for excellent health benefits. This can be anything from cantaloupe, watermelon, zucchini, or even pumpkin.
#11. Red wine
Red wine has been associated with flavonoids that help reduce low-density lipoproteins (bad cholesterol) and your risk of coronary heart disease. A glass of wine is known to have a large dose of resveratrol, an antioxidant that scientists believe can help you maintain muscle, which is important as you age. It’s also noted for its potency in fighting the signs of aging by restoring the collagen in the skin. So, drink up! Remember not to overdo it as this would work adversely to your goal.
A final thought
By nourishing yourself with these anti-aging foods, you can gain fuel to look and feel your best. If you’re looking for more delicious plants to try, choose fruits and vegetables deep in color. The rich shades are usually a sign of stronger free-radical fighting abilities to keep your skin healthy and vibrant. The more colors you can fit on your plate, the better. It’s time to slow down signs of aging to truly glow from within!
Featured image: Robert Moutongoh/Pexels
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