Turn back the clock on your skin by consuming nutrient and antioxidant-rich foods.
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Our diet is closely associated with our skin health and plays a crucial 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 rainbow (vibrant colored food items) provides your body with the essential 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, include these 25 foods in your diet to keep your skin youthful. Scroll down.
Essential Nutrients That Keep You Young
Fresh and healthy food cotains 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 reducing the signs of aging dirastically. The essential nutrients include.
- Amino Acids : Stimulate elastini and collageni production, giving the skin a wrinkle-free and smooth appearance.
- Carotenoids ( Retinol, beta-carotene, vitamin A ) Fight the harmful free radicals. A study found that people with high level of carotenoids (antioxidants) in 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 C : It protects your skin against pollution and other environmental effects, boosts collagen production, and exhibits antioxidants properties.
- Vitamin E : It protects your skin from oxidative stress, thus preventing long-term damages such as wrinkles, edemai, erythemai, and thickening of the skin.
- Flavonoids : They prevent oxidative stress, thus preventing, the signs of aging.
16 Best Anti-Aging Foods That Make You Look Younger
Fruits
1. Blueberries
Blueberries are rich in flavonoids such as myricetin, quercetin, and kaempferol. These are rich sources of vitamin C and K and other nutrients that have an anti-aging effect and prevent cell damage.
How To Have It!
Add fresh blueberries to your smoothies to get its full benefits.
2. 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 Have It!
You can mash avocados and use it as a spread for your toast or simply slice it and add to your daily salad.
3. Pomegranate
The ruby red seeds of pomegranate contain importants 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 signs of aging.
How To Have It!
Add pomegranate to your smoothies and salads for that extra crunch or you can eat it as it is.
4. Tomatoes
Tomatoes contain lycopene. This is a non-provitamin A carotenoid that protects your skin from sun damage. Moreover the skin of tomato has an anti-inflammatory effect on the human skin, and the flavonoids in the fruit slow down aging.
How To Have It!
Tomatoes can be added to your curries, pasta, salads to give that flavorful zing to your dish.
5. Figs
This fruit is packed with polyphenols and flavonoids that give it antioxidant properties. Figs prevent different typs of oxidative stress, thus keeping your skin and system healthy.
How To Have It!
Make fig tarts, slice it and add to your pizza or fruit salad – there are plenty of ways to consume figs.
6. Lemons
Lemons and limes are excellent sources of vitamin C that helps in keeping your skin healthy and glowing. Vitamin C ia an importent antioxidant that protects your skin from the effects of free redicals. They also contain flavonoids that are good for the skin.
How To Have It!
When life gives you lemons, you can make lemon juice, lemon tarts, sprinkle it on your salads or grills, or just add to your fresh fruit bowl for an extra zing.
7. Papaya
Papaya helps combat free radicals in the body, thanks to its antioxidants and vitamins A, C, and E. Vitamin C is also known to reduce signs of premature aging by boosting collagen synthesis. Some also believe that the papain in papaya may enhance skin health and make it supple and plump.
How To Have It.
Papaya makes a great addition to any fruit salad. You can also enjoy it on its own as well. Don’t forget to add a bit of rock salt to enhance its flavor.
8. Grapes
Grapes contain resveratrol, a specific antioxidant known to boost skin health. Resveratrol also fights oxidative stress and the associated skin issues. It also my help treat aging signs like wrinkles or fine lines caused due to excess UV exposure. Some believe grapes also may help diminish dark spots.
How To Have It!
You can relish grapes in the form of juice or in a fruit salad.
Vegetables
9. Broccoli
Broccoli is abundant in vitamins C and K1, potassium, folate, and other mineerals. The high antioxidant content of this vegetables makes it the ultimate superfood that helps you fight the signs of aging.
How To Have It!
Probably the best way to have broccoli is by steaming it and then adding a bit of salt, olive oil, and vinegar. You can even roast it and eat it.
10. Carrots
These crunchy and tasty vegetables are excellent sources of beta-carotene, potassium, and antioxidant. They aid weight loss and keep your skin healthy.
How To Have It!
Carrots can be eaten raw or you can juice it, add in your stir-fry and salads and then have it.
11. Red Cabbage
Compared to its green variant, red cabbage is higher in lutieni, beta-carotene and antioxidants. This not only keeps your system healthy but also slows down the aging process.
How To Have It!
Red cabbage is easy to prepare, Raw red cabbage can be used in salads. You can make pickless with red cabbage or try something unique like makin potato and cabbagr hash.
12. 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 redicals.
How To Have It!
Sliced cucumbers with a hint of pepper, salt, and lemon are extremely refreshing on a hot summer day.
13. Sweet Potatoes
The presence of beta-carotene gives them their orange color. Sweet potatoes are rich in antioxidants and contain almost no fat, carbohydrates, and proteins, They also have anti-inflammatory properties.
How To Have It!
To eat sweet potatoes, you can cut it in chunks and then boil it or simply roast unpeeled sweet potato and then have it with a bit of herb and olive oil.
Beverages
14. Green Tea
Green tea contains polyphenols that boost the production of ceratinocytesi, thus slowing down the aging process of your skin, moreover it reduces the extracellular matrix damage on your skin, thus eliminating wrinkles.
How To Have It!
Early morning is the best time to drink green tea, however, make sure you are not having green tea more then thrice a day.
15. Red Wine
This is the latest weapon 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 help in rejuvenating your cells and slows down the aging process. More reason to easy cheers.
How To Have It!
A 5-ounce glass a day of this healthy drink is fine for your health. However, too much of it can be equally bad for you.
16. Garlic
A study shows that garlic has antioxidant, antibacterial, and detoxification properties that have youth-preserving and anti-aging effects on your skin.
How To Have It!
The best way to have garlic is raw (chop it and swallow it with your favorite drink). However, garlic delivers a pungent and spicy flavor to your roasts and stir fries.
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