Red bell peppers are loaded with antioxidants that reign supreme when it comes to anti-aging. Researchers have even concluded that eating fruits and vegetables is the safest and healthiest way to combat dull complexion and fine lines. Ready to shine? Here are 10 of the best anti-aging foods to nourish your body and get a glow that comes from within. Watercress acts as an internal skin antiseptic and increases circulation and mineral delivery to all cells of the body, resulting in increased oxygenation of the skin.
Packed with vitamins A and C, watercress antioxidants can neutralize harmful free radicals, helping to keep fine lines and wrinkles away. In addition to their high vitamin c content, which is good for collagen production, red peppers contain powerful antioxidants called carotenoids. The wide range of antioxidants in papaya helps fight free radical damage and may delay the signs of aging. Papaya also contains an enzyme called papain, which provides additional anti-aging benefits by functioning as one of nature's best anti-inflammatory agents.
It is also found in many exfoliating products. Blueberries are rich in vitamins A and C, as well as an age-defying antioxidant called anthocyanin. This is what gives blueberries their deep and beautiful blue color. Aging gracefully is about being healthy and happy rather than keeping wrinkles at bay.
Here are 13 tips to get you on the right track. Here are 12 foods to help fight wrinkles and inflammation, as well as increase collagen and hydration for healthy, younger-looking skin. This leafy green has already reached nutrition stardom, but now you can add anti-aging skin powers to its list of accolades. Kale is packed with lutein and zeaxanthin, two carotenoids that, according to research published in the journal Clinics in Dermatology, can increase the elasticity and hydration of the skin, as well as the fat under the skin, which acts as a measure of youth.
Specifically, lutein also appears to be able to protect the skin from a particularly harmful wavelength of light (and against which sunscreen is not very good at protecting) called blue light. Don't you like kale? Try avocados, they are also full of lutein and zeaxanthin. Good news, dark chocolate for chocolate lovers offers some serious anti-aging benefits. Cocoa beans, the main ingredient in dark chocolate, are packed with antioxidants that can reduce inflammation from UV exposure, increase circulation, and help skin retain moisture better.
This is a winning formula for radiant and healthy skin. Dark chocolate is also rich in magnesium, another nutrient that fights inflammation. Magnesium reduces stress and improves the duration and quality of sleep, which plays a role in aging skin. Just be sure to check the added sugar content of your favorite dark chocolate bar; too much sugar could wreak havoc on your skin.
Research from Baylor University School of Medicine shows that sugar has a negative effect on collagen fibers and can make the skin look stiffer and less elastic. Fortunately, eating to age gracefully doesn't have to mean eliminating all types of sugar. Some fruits play an important role in keeping the skin looking young and vibrant. The berries contain vitamin C, a common ingredient in anti-aging skin products, and antioxidants that fight free radicals that age the skin.
Turns out your spice cabinet is your next great anti-aging tool. Certain spices, such as oregano, cinnamon, and cloves, contain lipoic acid, a compound that acts as a powerful antioxidant in the body. Lipoic acid helps stimulate the production of antioxidants throughout the body and removes heavy metals responsible for oxidative stress. Although lipoic acid is naturally present in the body, it can increase its intake through certain foods (such as these aromatic spices).
Nuts have the highest antioxidant power of any nut and are an excellent source of omega-3 fats. This combination makes them an excellent snack to fight inflammation to improve skin (and overall health). Nuts are also great for improving gut health. The health of our microbiome is closely related to skin health, and proper gut health helps the skin stay in homeostasis for optimal protection, temperature regulation and water retention.
Pomegranates and raspberries are packed with ellagic acid, a compound that research shows could naturally help prevent wrinkles. A study published in Experimental Dermatology found that ellagic acid prevents the breakdown of skin-firming collagen and also prevents UV-induced inflammation. Therefore, ellagic acid can slow down the chain of skin aging reactions that occur as a result of that inflammation. Your habit of drinking a cup daily could help prevent skin cancer and fight rosacea.
In a study published in the European Journal of Cancer Prevention, women who drank a cup of coffee a day reduced their risk of developing nonmelanoma skin cancer by about 10 percent. However, it had to be caffeinated, as decaf was not associated with the same protective benefits. In addition, the more coffee women drank, about 6 cups a day, the lower their risk of skin cancer. Coffee drinkers were also less likely to get rosacea, according to another study.
A cheerful mind and better skin from our favorite morning ritual? We think it's all right. But as they say, you are what you eat, so when it comes to fighting the clock, what we put into our bodies may be even more important than the products we spend money to help us in this department. Experts point out that there are a variety of anti-aging foods you can eat that can work wonders to help fight skin-damaging free radicals, repair collagen in the body, and reduce inflammation. From omega-3 rich salmon and flaxseed to citrus fruits full of vitamin C, here are 30 of the best anti-aging foods to make sure you incorporate them into your diet.
Leafy greens, like spinach, are packed with tons of vitamins that act as antioxidants. These anti-aging foods are also packed with lots of fiber, which are great for keeping your heart and digestive system healthy. Acharya points out that you can add spinach to salads, smoothies and even soups. Hydration is key to helping prevent wrinkles and keep skin looking supple and youthful.
One study found that participants who supplemented with linseed oil experienced a 39% increase in skin hydration after a 12-week period. An improvement in the roughness and smoothness of the skin was also observed when eating this anti-aging food. Whether it's lentils, chickpeas, split peas, or black, red, blue, or pinto beans, legumes are packed with nutrients that support mental health, such as folic acid, calcium, copper, magnesium, iron, and zinc. Folate in beans protects against a memory-destroying compound called homocysteine.
Antioxidant phytonutrients in legumes, such as saponins and phytosterols, can help protect against wrinkles and, according to Somer, can also help reduce the risk of cancer and heart disease. Try legumes in chili, bean burritos or split pea soup. Yellow squash has a lot of anti-aging food power, which includes vitamin A and B vitamins such as B6, riboflavin and folate. Try roasting some pumpkin in the oven, eating pasta with spaghetti instead of noodles, or making some butternut squash soup.
Manuka honey, says Brikho, reduces inflammation, which helps fight aging by reducing the formation of inflammatory cytokines. Due to its moisturizing properties, this type of honey is also found in many anti-aging skin care lines. These tasty nuts are a plant-based source of omega-3 fatty acids, which help support our cognitive function as we age. Avocados have to be one of the most delicious foods around.
Mix some guacamole or cut a little into your salad for an anti-aging treatment. Avocados are one of the best foods for anti-aging and longevity. Why? First of all, they are delicious. But more importantly, avocados are full of healthy fats and other nutrients to help the body live longer and work better.
Nuts are the perfect snack to fight aging. They give you protein and omega-3 in a safe and convenient way. Nuts are an excellent anti-aging food due to the amount of omega-3 in just a handful. These omega-3 fatty acids are real tools of longevity.
Fight Heart Disease by Improving Cholesterol. Make Nuts Part of Your Day, Every Day. Eating vegetables to fight aging may not seem like interesting advice, but the impact of eating enough vegetables on your life expectancy is extreme. Vegetables are a great source of nutrients and antioxidants.
Not only that, but vegetables also help you lose weight. Eat five to nine servings every day to help your body make repairs and live longer. Our bodies need water to fight aging and damage. Drink plenty of water every day to keep your body working well.
Water is a multi-billion dollar industry. There are many claims that water can be healthy and even detoxify your body. Most of these claims are not fully supported by research. However, it seems obvious that drinking a lot of water is a good thing, if only because you aren't drinking other sugary drinks.
The fact that chocolate has anti-aging properties is proof that the universe is a kind and loving place. Eat chocolate (not too much) for anti-aging benefits. Chocolate is one of the world's favorite foods. Recent research shows that eating moderate amounts of dark chocolate also has heart health benefits.
The antioxidants in dark chocolate protect your heart against aging, damage and heart disease. For an anti-aging dessert, take a bowl full of berries. Pack those vitamins and avoid sugary alternatives. Berries are a great source of antioxidants and other nutrients.
Eat more strawberries, blueberries and blackberries to help fight aging and longevity. Berries not only fight free radicals that cause harm to your body, but also provide other essential nutrients. Incorporate Berries into Your Weekly Diet. Green tea is an ancient drink for good health and longevity.
The antioxidant benefits of daily consumption of green tea are well known. A little green tea a couple of times a day could do wonders for your life expectancy. Swapping green tea for refreshments in the afternoon would have multiple benefits. They are also a great source of a wide range of vitamins.
Eat a different type of melon each week for great health benefits. Melons are a delicious source of vitamins and other nutrients. Watermelons and melons are easy to find and inexpensive sources of excellent anti-aging foods. Add melons to your daily foods to give your diet a big and healthy boost.
Oats also have a natural plant chemical that helps prevent damage to skin cells and relieves skin irritation. Eat a 2- to 4-ounce serving just two or three times a week, says. You can enjoy different types of lean protein on other days. This fish is one of the best ways to get healthy omega-3 fats in your diet.
Some studies have suggested that omega-3s, especially fish ones, may prevent skin cancer cells from growing and spreading. Try to eat at least two 3-ounce servings of fish per week. Enjoy it on the grill with a whole grain side dish such as brown rice or barley salad. Resveratrol, which comes from the skin of grapes, counteracts inflammation, says Jaliman.
Many people think that it slows down the aging process, plus it can combat the effects of UV light and sun damage. But you still need to use your sunscreen. Harvard Health Publications, Glycemic Index and Glycemic Load for Over 100 Foods. It has a high content of vitamins A and C, which slow down inflammation.
Also try broccoli, spinach, arugula, watercress, endive and endive. They are rich in a nutrient called lycopene. So are watermelon, grapefruit, guavas, asparagus and red cabbage. Many nuts, especially almonds, are a great source of vitamin E.
Vitamin E can help repair skin tissue, retain skin moisture and protect skin from harmful UV rays. Nuts can also help strengthen skin cell membranes, protect against sun damage and give skin a beautiful glow by preserving its natural oil barrier. When it comes to skin health, omega-3 fatty acids are key. Aim for a combination of EPA and DHA of salmon, walnuts, hemp hearts, chia seeds, ground flaxseed and avocados.
The high vitamin A content in avocados can help eliminate dead skin cells, promoting radiant skin. Its carotenoid content can also help block toxins and damage from the sun's rays and also help protect against skin cancers. Rich in vitamins A and C, as well as an age-defying antioxidant, called anthocyanin, blueberries help protect the skin from sun damage, pollution, etc. Along with other antioxidant-rich products, eating blueberries can increase your total antioxidant intake to help reduce premature aging.
They also help prevent collagen loss. In addition to other leafy greens and cruciferous vegetables, broccoli is an anti-inflammatory and anti-aging potency. It's packed with vitamins C and K, antioxidants, fiber, folic acid and more. Your body needs vitamin C for the production of collagen, the main protein in the skin that gives it strength and elasticity.
Probiotic foods, in general, are key to skin health. After all, an unbalanced intestine can appear on the outside and lead to premature aging. So how can an unbalanced gut microbiome be repaired? Through fermented foods that promote the growth of probiotics and help reduce the toxic load. In addition to consuming kefir (I like to throw it in a smoothie), it is also effective when used externally.
Kefir helps to remove dead skin cells, restores the balance of beneficial bacteria in the skin, and stimulates the production of collagen, an anti-aging agent. Papaya also contains an enzyme called papain, which provides additional anti-aging benefits. It works as one of nature's best anti-inflammatory agents. It is no surprise that papaya is also found in many exfoliating products.
If you are intimidated by making homemade granola, this recipe is for you. The base is made from rolled oats and sliced almonds, but you can definitely add more. Raisins, gooseberries, other types of nuts, dried figs, cherries, etc. Think of homemade granola as cleaning your pantry.
This granola is crispy, perfectly sweet. You can't go wrong with classic stuffed peppers with rice and ground beer. A vibrant rainbow of red, yellow and orange sweet peppers is the best idea for an easy dinner any night of the week. These papaya bars are delicious.
A soft, silky pastry cream with fresh papaya fruit sits on a bed of butter crust. They are perfect as a winter dessert for warm weather. This tasty watercress salad is super nutritious and easy to make. With the addition of antioxidant-rich oranges and dried cranberries and healthy fats from avocado and chia seeds, this is a great salad to serve as a light meal or as a side dish to any main course.
It is paleo, gluten-free, Whole30 and suitable for vegans. It is the regular, sometimes daily, inputs of these foods that make them have a real impact on aging, anti-aging and longevity. Turmeric is also used to reduce inflammation and can also help treat various dermatological skin conditions, making it an anti-aging food. Add this anti-aging food to your tasty oatmeal, waffle or pancake breakfasts for a meal rich in antioxidants.
In fact, the second most consumed drink in the world, after water, has endless anti-aging benefits. The anti-aging industry is full of supplements, creams and products touted for their ability to prevent wrinkles, increase skin collagen production, improve elasticity, and maintain a youthful appearance. These green stems and their leaves are a great source of vitamin C, which helps with anti-aging by playing a role in healing connective tissue and collagen. A study found that women who consumed more vitamin C were less likely to have a wrinkled appearance and dry skin, making it one of the best anti-aging foods.