Looking and feeling young is a matter of choice. While we all have to grow old at some point, lifestyle choices and diet play an integral role in determining how fast we age. Luckily, by eating the right foods and drinking enough water, it’s possible to avoid wrinkles, sagging skin, and fine lines.
Anti-aging foods not only rejuvenate the skin, but they also help to improve overall body health, thus preventing aging or lifestyle-related conditions that promote rapid aging.
Curious to learn some of the best anti-aging foods? Then let’s get straight to business.
Nuts are among the most nutritious anti-aging foods. Consuming at least one or two ounces of nuts a day can help to slow down the aging process, leaving you looking healthy and vibrant.
Nuts are great sources of vitamin E, which is integral in repairing skin tissues, protecting the skin from UV rays, and retaining overall moisture. Some nuts like almonds and walnuts are rich in healthy fats such as omega-3 fatty acids that strengthen skin membranes.
Besides strengthening skin membranes, the omega 3s found in nuts also help fight off heart disease and prevent dementia, thus keeping you youthful and fully capable of self-care even in advanced age.
Avocados are rich in inflammation-fighting fatty acids that improve skin health and the functionality of the immune system. In addition to the omega-3 fatty acids, avocados also come packed with potassium, B vitamins, and vitamins A, C, E, and K.
Vitamin A assists the body to shed dead skin cells smoothly, leaving you with glowing, rejuvenated skin. And since avocados are rich in carotenoid content, they help to block toxins while also preventing damage from UV rays.
Consuming avocados regularly improves brain and body health, thus allowing you to age gracefully. The good thing with avocados is they have healthy, plant based fats and can be eaten alone or with other foods or drinks. Even better, you can apply avocado topically and use it as a moisturizing mask to reduce redness, fight inflammation, and prevent wrinkles.
Watermelons are rich in lycopene, which protects the skin from ultraviolet rays, sunspots, and gradual aging. Besides the nutritional value of watermelons, they also have a high water content that helps keep your skin hydrated.
Watermelons should be eaten regularly to experience their anti-aging benefits. And with several types of melons to choose from, it is highly advisable to switch between the different types to maximize on their individual benefits.
Pomegranate seeds are well known for their high vitamins and minerals, which come with numerous anti aging benefits. They also contain potent antioxidants and compounds that help fight free radicals, thus preventing skin damage and premature aging.
As one of the healthiest fruits, pomegranates also contain punicalagin, a compound known to boost collagen preservation in the skin. Increased collagen levels ensure the skin remains elastic and resists wrinkles and sun marks.
Did you know that sweet potatoes get their orange color from beta-carotene? Beta-carotene is an antioxidant that’s converted to vitamin A, which helps to promote the development of new skin cells and restore skin elasticity.
In addition to its high vitamin A content, this root vegetable is also rich in vitamins C and E. Both E and C vitamins are vital in protecting the body from potentially harmful free radicals, thus leaving your skin looking youthful and supple.
Not too many foods are packed with anti-aging minerals like broccoli. Besides containing several antioxidants, broccoli is a great source of vitamin K, fiber, lutein, calcium, and folate.
The presence of vitamin C in broccoli is vital in collagen production, which translates to increased skin strength and elasticity. Lutein is a pigment found in broccoli that improves memory and brain functionality, especially in advanced years.
Beans stand out as anti-aging foods since they lack the potentially harmful fat found in animal protein. The presence of polyphenols in beans may also help to limit and prevent damage caused by free radicals.
Regular bean consumption also boosts overall heart health while also stabilizing blood glucose levels and preventing diabetes. Conditions such as diabetes and heart disease usually fasten the aging process, more so due to the side-effects of the involved treatments.
As one of the best foods, beans help to avoid potentially fatal diseases whose treatments, more often than not, have lasting side effects.
Yogurt has a lot of anti aging benefits and is among the healthiest foods for people looking to avoid wrinkles or sagging skin. It contains a lot of calcium, a vital mineral in the development of healthy bones and teeth. The presence of calcium may help to strengthen your bones, thus preventing injuries and conditions related to aging.
Healthcare workers recommend using yogurt to prevent osteoporosis, a condition that weakens the bones of the elderly. Consuming yogurt regularly will increase your bone density, in the process reducing the chances of sustaining bone fractures.
Probiotic yogurt is a great option if you want to reduce the chances of contracting illnesses. This is due to the ability of probiotics to reduce inflammation and the occurrence of illnesses such as the common cold. The presence of magnesium, zinc, and selenium also improves overall health, thus allowing you to look (and feel) young.
Regular yogurt consumption promotes the regeneration of cells, which consequently keeps your skin looking supple and healthy. When consuming yogurt, it is best to pick the unsweetened versions and even throw in a couple of fruits to boost its overall nutritional value and health benefits.
Adding one or two different types of berries can help to slow down the aging process. For instance, blueberries contain anthocyanin, an age-defying antioxidant that gives the fruits their deep blue color.
Anthocyanin has a lot of health benefits as it protects you from sun-related damage and the negative effects of pollution. Berries are known to moderate the body’s inflammatory responses as they also help prevent large-scale loss of collagen.
Berries also contain vitamin C, a vital nutrient in preventing gradual wrinkle formation. Consuming berries at least once a week, either directly as fruits or as ingredients in snacks and smoothies, may help slow down the hands of time and its effects on your body.
Lemons and Lime Juice
Since lemons and lime are rich in vitamin c, integrating them in your diet may help improve your overall health. Not only will your body fight off diseases such as the common cold, but your skin will also improve its resistance to infections, wrinkling, and sagging.
Granted, not too many people fancy consuming limes and lemons directly, hence the need to integrate them as part of your juicing routine. Making a habit of consuming lime or lemon juice regularly will almost certainly minimize the effects of aging on your face and help you look young and vibrant.
Spice up your diet by introducing dark chocolate to your list of weekly consumables. Unlike milk chocolate, the dark variety contains flavanols known to increase blood flow to the skin.
The flavanols also protect the skin from sun-related burns by absorbing UV radiation. Antioxidants found in dark chocolate may help protect your heart against heart disease. This allows you to maintain an active lifestyle that’s integral in slowing down the aging process.
While regular consumption of dark chocolate isn’t considered harmful, it’s crucial to check on your quantities to avoid eating too much of it.
Consuming fruits and vegetables as a regular part of your diet is a guaranteed way to slow down the hands of time and prevent premature aging. For instance, the red bell pepper is a great source of powerful antioxidants called carotenoids that help prevent wrinkle formation and skin sagging.
Carotenoids are usually responsible for the yellow, bright red, or orange colors observed in many fruits and vegetables. These vegetables usually contain unique anti-inflammatory properties that may help reduce skin damage due to UV light.
Papaya is one delicious superfood known for its wealth of vitamins, antioxidants, and minerals that improve skin elasticity. Some of the common nutrients found in papaya include magnesium, phosphorus, calcium, vitamins A, C, E, and potassium.
The high antioxidant count in papaya boosts its anti-inflammatory properties that assist in fighting damages caused by free radicals, thus delaying the signs of aging. The presence of papain, an enzyme found in pawpaw, helps keep the skin supple and flexible. This explains why papain is commonly used in anti-aging and exfoliating products.
Besides eating papaya directly, you can also apply it as a mask to experience papain’s true benefits. But if papaya isn’t available in your area of residence, you can purchase products that contain papain to ensure your skin sheds dead cells.
The presence of antioxidants such as phenols and polyphenols makes olives among the best fruits for seniors. Antioxidants like oleuropein are exclusively found in olives and help to improve mind-body coordination and reduce the occurrences of infections.
The fatty acids and antioxidants found in olives provide protection from harmful radiation found in UV light. In addition to oleuropein, olive also contains tyrosol that prevents wrinkling and premature aging.
Fighting osteoporosis is important as you near your senior years. Consuming olive regularly helps to stimulate the production of osteoblastic cells that improve bone density. Regular use of extra virgin olive oil also improves overall bone health, thus allowing you to maintain an active lifestyle and delay the signs of aging.
Turmeric is among the best-known, antioxidant-rich ingredients. Its anti-inflammatory, immune-boosting, and anti-aging properties make it a super ingredient that’s recommended by nutritionists across the world.
You can add turmeric in pan-roasted veggies, nourishing soups, milk, and vegetable curry. Turmeric can also be sprinkled over salads and smoothies to boost overall health.
Regular turmeric consumption reduces the occurrence of inflammatory conditions such as arthritis, eczema, and asthma. Turmeric also prevents DNA damage while also helping out in DNA repair, thus slowing down the aging process.
Due to its high antibacterial and antioxidant properties, turmeric is a useful ingredient in minimizing the occurrence of flu and other viruses. The superfood is also rich in manganese, iron, B vitamins, and zinc, nutrients that help promote overall well being.
As one of the healthiest, antioxidant-rich beverages globally, not too many drinks compare to green tea. This beverage is rich in natural compounds called polyphenols that reduce inflammation and prevent cancer.
The presence of a catechin called epigallocatechin-3-gallate (EDCD) protects the body from cell damage, thus preventing premature aging. By reducing the formation of free radicals, EDCD slows down aging and prevents several age-related diseases.
Green tea also contains caffeine (in good amounts) and L-theanine that help improve brain alertness and functionality.
And as any registered dietitian will agree, consuming green tea regularly reduces the chances of developing age-related illnesses such as dementia. Green tea is also known to keep the body young by blocking DNA damage and promoting the rejuvenation of cells.
Anti-Aging Foods: Wrapping Up
Although difficult, maintaining healthy, supple skin without wrinkles is manageable by eating the right foods. Of course, consuming the best anti-aging foods alone isn’t enough to get the job done. You’ll need to take up a healthy and active lifestyle to keep your body in good shape and prevent age-related illnesses.
You might also want to combine anti-aging foods with high-quality anti-aging supplements like Tru Niagen. Introducing Niagen to your diet will help to fuel several biological processes that tend to slow down as we enter our senior years.