The Best Anti-Aging Foods
While most of us are content to act our age, the truth is that no one wants to look their age. Before you spend extra dollars on the Crème de La Mer, reach for the Botox, or start Googling the best plastic surgeon in Palm Beach, there are some less invasive, more cost effective, and much tastier options for fighting the effects of aging: the food you're eating.
Foods that are antioxidant-rich can help reduce some of the outward signs of aging, by combatting free-radicals, helping to reverse sun damage, and trying to keep collagen where it belongs. Remember, though, that even if you eat all these foods, exercise, sunscreen, a low-stress lifestyle, and a good night’s sleep are equally important parts of your anti-aging regimen. But still, blueberries are much more delicious than Botox.
Here are some of the top anti-aging foods to add to your diet, including Southern favorites like watermelon, greens, and sweet potatoes:
Dark Chocolate is filled with antioxidants called flavanols, which protect the skin from sun damage. In studies people with high-flavanol consumption had better blood flow to the skin and improved skin thickness, hydration, and smoothness. Keep in mind that the higher the cocoa content, the higher the flavanol content, so aim for chocolate with 70 percent cocoa solids and, sorry, but milk chocolate won’t cut it.
That includes, broccoli, kale, Brussels sprouts, and cauliflower are a great source of vitamin C, which helps promote collagen and vitamins A and K and folate, which may help prevent sun damage. Plus, according to Prevention, they can also keep your heart and bones strong.
One cup of green tea a day can help reduce sun damage and brown spots thanks to the presence of catechins and polyphenols. These powerful may help reverse skin damage due to the sun, stress, and pollution.
An avocado is filled with monounsaturated fat, which is one of those healthy fats you hear about. It helps your skin stay hydrated and can help your body better absorb vitamins and nutrients that it needs. Studies have shown that there's a positive link between avocado consumption and skin health. Olive oil also has monounsaturated fats, which can help skin stay elastic.
Especially almonds, are filled with vitamin E, which can help repair skin tissue, works to retain moisture, and protects skin from the effects of damaging UV rays, all important of a radiant complexion.
Spinach, collards, and watercress are a great, hydrating source of vitamins A, C, and E, which may protect skin from harmful free radicals and promote collagen growth. It also is filled with vitamin K, which has been linked to helping reduce inflammation and lutein, which has been shown to improve skin elasticity, according to a study in the journal Nutrients.
They are packed with nutrients, including vitamins C and E which are important for a radiant complexion. They also come filled with beta-carotene, which is converted to vitamin A, a vitamin that may help restore skin elasticity and promote skin cell turnover for more youthful-looking skin. Carrots and pumpkins are also packed with beta carotene.
According to several studies, the high levels of antioxidants and vitamin C found in pomegranate seeds can help ward off free radical damage and reduce levels of inflammation. The little seeds also contain two unique age-fighting compounds: ellagic acid and punicalagin, which, according to Shape, may help preserve collagen in the skin and slow signs of aging.
Oil Rich Fish
Salmon, sardines, or mackerel contain omega-3s, which can help slow the growth of certain types of skin cancer. According to Shape, “consuming two servings of fish a week can reduce chronic skin inflammations, such as eczema and psoriasis.” If fish isn’t your thing, flax seeds, chia seeds, and walnuts also have omega-3s.
Lentils are rich in polyphenols such as procyanidin and prodelphinidin, according to Prevention. Polyphenols can help prevent “oxidative stress,” which can contribute to older looking skin.
Oats and Other Whole Grains
According to WebMD, this low-glycemic food will help keep your blood sugar steady. By contrast, high-glycemic foods, like pasta and white rice, can cause acne and wrinkles.
Oranges are packed with Vitamin C which promotes collagen growth, moderates inflammation, and helps prevent collagen loss.
Mango is an excellent source of vitamin A and carotenoids, Prevention reports. They write, that the carotenoids in the delicious fruit are an effective antioxidant that can improve both cell growth and immune function resulting in skin that glows.
Papaya is a superfood filled with antioxidants, vitamins, and minerals that studies have shown may help to improve skin elasticity and minimize the appearance of fine lines and wrinkles and may delay signs of aging. Papaya also contains an enzyme called papain, which, according to Healthline, is “one of nature’s best anti-inflammatory agents.”
Tomatoes are an excellent source of lycopene, a powerful antioxidant, as well as vitamin C, and potassium, which can help regulate the balance of water and nutrients in cells. In addition to helping maintain a dewy complexion, lycopene has been proven to help lower risk of cardiovascular disease, prostate cancer, and total cholesterol.
Watermelon is also a good, hydrating source of the nutrient.