A youthful and glowing skin is what everyone aspires for. Ageing is a natural process that happens to everyone, and with it comes a variety of changes in the body. When ageing starts, it is clearly visible through our skin, quality of life, appearance etc. With every passing second, our skin ages. Therefore, we have a solution for you to turn back the ageing clock. What we can do is consume foods that support anti-ageing. However, the good news is that there are ways to slow down the ageing process and maintain good health as you age. One of the ways to achieve this is by incorporating anti-aging foods into your diet. These foods are packed with nutrients and antioxidants. These together can help reduce inflammation, protect against cell damage, and promote healthy ageing. This article will discuss some of the best anti-aging foods and their benefits.
List of Nutrients that Support Younger-Looking Skin
Be it any health benefit, it can only be enjoyed due to the presence of the essential nutrient in them. The same rules apply to reversing the clock of ageing. Here a few nutrients work efficiently in stopping early signs of ageing; like sagging of skin, fine lines, wrinkles, dark patches, etc. Below, we have discussed a few nutrients for you to have a look at.
- Collagen – Plays a major role in replacing dead skin cells of the body.
- Vitamin C – Protects the skin against pollution and supports the production of collagen.
- Vitamin E – Guards the skin against oxidative stress, which reduces the occurrence of wrinkles.
- Antioxidant – Protects the skin from free radicals, UV radiation and pollution.
- Omega – 3 fatty acid – Posses anti-inflammatory properties, helpful in reducing the early signs of ageing.
- Flavonoid – Assists in controlling oxidative stress.
Anti Aging Foods
While there are many health-related issues, a human goes through, but the only issue that lowers self-esteem is ageing. As we age, our bodies undergo various changes, including a decline in cellular function and an increased risk of chronic diseases. While there is no way to stop the ageing process completely, incorporating anti ageing foods into your diet can reverse the signs of ageing and keep your body healthy. Foods that support anti-ageing can be regarded as a natural way to support your body’s cellular function and keep you feeling and looking youthful for longer. Below we have listed some foods that will help you lower the signs of ageing.
Dark Chocolate
Dark chocolate contains a range of compounds that might help reverse the signs of ageing. They also contain antioxidants which makes them stand in the row of best foods for skin as they neutralise harmful free radicals in the body, which are compounds that can damage cells and contribute to the ageing process. Dark chocolate may also improve skin hydration and elasticity, which can help reduce fine lines and wrinkles. In addition, some studies have suggested that the compounds in dark chocolate can help increase blood flow to the skin, improving its overall health and appearance.
Ideal Consumption Quantity – 20g of dark chocolate is considered enough to have in a day.
Oatmeal
Oatmeal contains antioxidants that help protect the skin from free radicals that can cause ageing. In addition, oatmeal possesses several other effects, namely moisturising, exfoliating, and soothing, which help the skin to slow down the process of ageing. Bringing oatmeal into use frequently will reduce the occurrence of fine lines and wrinkles over time.
Ideal Consumption Quantity – It is suggested to consume 50g of Oatmeal in a day.
Green Tea
Green tea contains robust antioxidants called catechins, which are believed to help safeguard cells from damage and prevent signs of ageing. The main catechin in green tea is epigallocatechin gallate (EGCG), which has been shown to have a number of potential health benefits, including anti-inflammatory and anti-carcinogenic properties. In addition, green tea may help reverse the signs of ageing by protecting the skin from UV damage, a significant contributor to skin ageing.
Ideal Consumption Quantity – Drinking 3-5 Cups of green tea in a day is enough to achieve glowing skin.
Flax Seeds
Flaxseeds are a good source of alpha-linolenic acid (ALA), an omega-3 fatty acid that has been shown to have anti-inflammatory effects on the body. Chronic inflammation is a known contributor to the ageing process, and reducing inflammation can help slow down the signs of ageing. In addition, following a healthy lifestyle are crucial for maintaining youthful vitality.
Ideal Consumption Quantity – Consuming 1-2 Tablespoons of flax seeds is considered healthy.
Collagen
Collagen is a protein that plays a vital role in maintaining the strength, elasticity, and firmness of our skin, as well as other connective tissues in the body. As we age, our bodies produce less collagen, which can result in the appearance of fine lines, wrinkles, and sagging skin. Supplementing with collagen can help to counteract these effects of ageing, and as a result, one can achieve improved skin hydration, increased skin elasticity, reduced wrinkles, etc.
Ideal Consumption Quantity – Research claim to have 2.5 – 15 grams of collagen is safe to consume.
Legumes
Legumes, such as beans, lentils, and chickpeas, are a great source of plant-based protein, fibre, and various other nutrients that can help to reduce the signs of ageing. There are several points in which they work effectively in the case of anti-ageing, such as providing protection against free radicals, promoting collagen production, lowers inflammation. In addition, incorporating legumes into your diet can help to promote healthy skin and slow down the ageing process.
Ideal Consumption Quantity – Having a portion of 100 grams a day is what experts recommend.
Tumeric
Turmeric contains a compound called curcumin, which has antioxidant and anti-inflammatory properties. These properties may help reduce the signs of ageing by protecting the body’s cells from damage and reducing inflammation. Ageing is associated with oxidative stress, which is caused by an imbalance between the production of free radicals and the body’s ability to neutralise them with antioxidants. Curcumin is a potent antioxidant that can scavenge free radicals and protect the body’s cells from damage.
Ideal Consumption Quantity – It is ideal to consume around 500 – 2000 mg of turmeric on a daily basis.
Eggs
Eggs are considered to be a good source of nutrients, including vitamins, minerals, and antioxidants, which help reduce the signs of ageing. Specifically, egg yolks contain the antioxidant lutein, which has been shown to protect the skin from damage caused by UV radiation and other environmental factors. Further, eggs are also high in protein, which is essential for maintaining healthy skin, hair, and nails. This anti ageing food also contains choline, a nutrient that helps maintain healthy brain function, and omega-3 fatty acids, which may help reduce inflammation and improve overall health.
Ideal Consumption Quantity – Eating 1-2 eggs daily is considered safe.
Fatty Fish
Fatty fish, such as salmon, tuna, and sardines, are rich in omega-3 fatty acids, with numerous health benefits, including reduced signs of ageing. Omega-3s present in fatty fish help protect the skin from damage caused by UV radiation and other environmental factors and improve skin elasticity and hydration. They also possess anti-inflammatory properties that reduce the risk of chronic diseases, such as heart disease and arthritis, often associated with ageing. Additionally, fatty fish is a good source of protein, essential for maintaining healthy skin, hair, and nails and supporting muscle mass and overall health.
Ideal Consumption Quantity – In a week, it is safe to have 2 servings of fatty fish. Each serving should be ¾ cup.
Olive Oil
Olive oil is rich in antioxidants and healthy fats that can help slow down the signs of ageing. The antioxidants in olive oil help protect the skin from free radical damage, a major contributor to ageing. Additionally, the healthy fats in olive oil can help keep the skin hydrated and improve its elasticity, preventing wrinkles and fine lines. Olive oil also contains polyphenols, which can improve skin texture and tone by reducing inflammation and protecting against UV damage. Ingesting olive oil regularly can also benefit the skin by promoting overall health and reducing inflammation.
Ideal Consumption Quantity – Olive oil should be consumed somewhere around 1-2 Tablespoons.
Anti Aging Fruits
Anti-ageing has been a topic of interest to humans for centuries. While we cannot stop the ageing process altogether, we can take steps to slow it down and maintain a youthful appearance for as long as possible. One way to do this is by incorporating anti aging fruits into our diet. These fruits are packed with antioxidants, vitamins, and minerals that can help reduce the signs of aging and promote overall health and well-being. Below we have enlisted a lit of fruits that might help attain glowing and radiant skin.
Blueberries
These tiny-looking deep purple-coloured fruits are a good source of antioxidants, particularly anthocyanins, which can help reduce ageing signs. Along with antioxidants, blueberries also contain vitamin C, essential for producing collagen, a protein that keeps skin firm and elastic. Additionally, the high fiber content of blueberries can aid digestion and help prevent the buildup of toxins in the body, which can also contribute to ageing.
Ideal Consumption Quantity – It’s best to consume 100 – 150 grams of blueberries per day.
Avacado
The dark green to nearly black coloured fruit is filled with healthy fats, vitamins, and antioxidants that can help to reduce the signs of ageing. The fats in it improve skin elasticity and hydration and reduce the appearance of fine lines and wrinkles. The fruit also contains vitamins C and E, powerful antioxidants that can protect the skin from damage caused by free radicals.
Ideal Consumption Quantity – A serving size of 50 grams is safe to consume daily.
Pomegranate
Many people know pomegranate for upping the blood count in the body, but it does a lot more than that. This fruit falls under the list of anti aging foods, as they contain powerful antioxidants that help to neutralise free radicals and prevent damage to skin cells, resulting in smoother and healthier-looking skin. Additionally, pomegranate extract has been shown to boost collagen production, which can help improve skin elasticity and reduce the appearance of fine lines and wrinkles.
Ideal Consumption Quantity – Consuming 1-2 cups of pomegranate is considered healthy.
Watermelon
Watermelon is a fruit known for its anti-aging properties. The antioxidant in them helps to neutralise free radicals in the body that can damage cells and contribute to the signs of ageing. Additionally, watermelon is a good source of hydration, which is essential for maintaining healthy skin and reducing the appearance of fine lines and wrinkles. It helps to maintain a youthful and healthy appearance. Overall, regular consumption reduces the signs of ageing and promotes overall health and wellness.
Ideal Consumption Quantity – On a daily basis, it is considered to eat 100 – 150 grams of watermelon.
Oranges
This citrus fruit work wonders if added to the diet for glowing skin. They are a great source of vitamin C, a powerful antioxidant that helps protect the skin from damage caused by free radicals. In addition, vitamin C also promotes collagen production, which helps keep the skin firm and elastic. Additionally, oranges contain flavonoids that can improve blood circulation and reduce inflammation, which can also help keep the skin looking youthful and healthy.
Ideal Consumption Quantity – Oranges are best foods for skin; having one orange a day will do the work for you.
Anti Aging Vegetables
You might have received this advice from health experts to feed on green leafy vegetables as much as possible. The most obvious reason for them to suggest this is that they are loaded with essential nutrients, but along with the bundle of benefits, one benefit they offer is that they help lower the signs. Including anti aging vegetables in your diet can help protect the body against free radicals, which can cause cellular damage and lead to ageing. These vegetables are good for maintaining youthful skin and reducing wrinkles and overall health and well-being. So incorporating a variety of these vegetables into your diet can help slow the ageing process and improve your quality of life. Go through the list to know about foods that hold anti-ageing properties.
Broccoli
Blueberries are loaded with antioxidants such as flavonoids and anthocyanins, which are known to combat the harmful effects of free radicals, which can lead to oxidative stress and damage to cells. This damage can accelerate the ageing process, leading to fine lines, wrinkles, and age-related diseases. Incorporating blueberries into your diet can provide numerous benefits for anti-ageing and overall health.
Ideal Consumption Quantity – The recommended daily dosage of broccoli is 90 grams.
Carrot
Carrots are an exceptionally great option if you are willing to achieve flawless skin. They are filled with antioxidants such as beta-carotene, vitamin C, and vitamin E, which can help reduce the signs of ageing. The antioxidant protects the skin from free radical damage caused by environmental factors such as pollution and UV radiation; which can accelerate the ageing process. Beta-carotene in carrots is converted into vitamin A, which promotes cell growth and repair, leading to healthier and more youthful-looking skin.
Ideal Consumption Quantity – 1-2 medium-size carrots can be added to your diet for glowing skin.
Red Cabbage
This Vegetable contains antioxidants such as vitamin C, anthocyanins, and sulfur compounds. They actively work in protecting cells from damage caused by free radicals. Vitamin C supports collagen synthesis, which helps maintain skin elasticity, while anthocyanins improve skin hydration and reduce age spots. Sulphur compounds aid liver function and detoxification, contributing to overall health and vitality. Red cabbage might support healthy skin, cellular function, and overall well-being.
Ideal Consumption Quantity – You can have red cabbage in both raw and cooked form. When cooked, go for ½ – ¾ cup; when raw, consume 1 cup.
Spinach
Anti aging and spinach are co-related. Spinach is a nutrient-dense leafy green vegetable that contains various vitamins, minerals, and antioxidants. These antioxidants protect against damage from free radicals, which contribute to ageing. Additionally, spinach contains lutein and zeaxanthin. These nutrients may help to reduce the risk of age-related macular degeneration, a common eye disease associated with ageing.
Ideal Consumption Quantity – Aiming for 1 cup of fresh spinach and ½ cup of cooked spinach for a healthy body.
Cucumber
When a diet for glowing skin is prepared, cucumber is a must-have food in the diet. This is because cucumber contains a high percentage of antioxidants and vitamins such as vitamin C and beta-carotene. These help in reducing inflammation and protect the skin from damage caused by free radicals. Moreover, using them topically on the skin can help improve skin elasticity, reduce the appearance of fine lines and wrinkles. Plus provides a refreshing and soothing effect on the skin, which results in reducing the signs of ageing.
Ideal Consumption Quantity – Eating just 1 cucumber a day can be a great choice.
Bell Pepper
This Vegetable is an excellent source of antioxidants, such as vitamin C, carotenoids, and flavonoids. The nutrients work effectively in reducing the signs of ageing. Antioxidants neutralise free radicals, which are unstable molecules that can damage cells and contribute to ageing. Additionally, bell peppers contain collagen-building nutrients, such as vitamin C, which help improve skin elasticity and reduce the appearance of fine lines and wrinkles, making them a valuable addition to an anti-ageing diet.
Ideal Consumption Quantity – on a daily basis, consuming 1 bell pepper is considered safe.
The Bottom Line
Who doesn’t like to look good? Everyone does right! No one likes waking up to a face that has fine lines, wrinkles, sagging skin etc. This process is said to be ageing, which is normal. Every human on earth has to go through this phase someday or other. What if, we say you can not completely stop the process, you can lower the effects of it by consuming anti-aging foods? The effects of these foods are good than they sound to be. Anti-aging food is rich in antioxidants, vitamin C, vitamin E and other essential nutrients. These provide the skin with elasticity and lower the occurrence of fine lines and wrinkles. In addition, along with foods like eggs, fatty fish, and oatmeal, etc, you can also try anti-aging fruits and vegetables. Having these will supply your skin with the most benefits.
