Worried about losing your clear glass glowing skin as you age? But what if I tell you that your skin can look as flawless as it is now, even after 20 years?
Aging is a part of life, but there are things we can do to slow that down. Interesting, right?
Believe it or not, slowing down the aging process starts with the food that we consume.
Adding functional foods consisting of essential nutrients, proteins, antioxidants, calcium, and water to your diet can provide you with anti-wrinkle, clear glass glowing skin, and a fit self [1].
To fight dry skin, dull complexion, fine lines, or even stiff back/knees later in your life, make sure you plan your diet wisely.
In this article, we have shortlisted some of the integral anti-aging diet items that can nourish your skin from the inside.
Read on to find out more!
Importance of Nutrition In the Aging Process
The cells in the human body are programmed to divide, multiply and perform basic biological functions. As we grow older, the cells lose their ability to function properly.
Moreover, the body loses its metabolism, muscles, and bone density which leads to prolonged weakness, several diseases, and lifeless skin.
Nutrition plays a vital role in the aging process. A diet packed with essential nutrients backs you up with a healthy weight, strong bones, and boosted immune functions, resulting in reduced risk of diseases, active metabolism, and shiny skin.
Aging might require few calories but higher levels of certain nutrients like omega-3 fatty acids, calcium, vitamin B12, antioxidants, and essential fibers to help prevent diseases, reduce inflammation, and support muscle strength.
A well-balanced diet packed with essential nutrients and regular physical exercise can help you maintain your weight, metabolism, and cognitive function, providing you with a fit and healthy aging and overall vitality [2].
Top Anti-Aging Foods
Here are some of the top anti-aging foods to help you look younger as you age.
Green Tea
Out of the number of benefits of green tea, it is also a great anti-aging food that can help you look smarter and healthy even when you grow old. It is packed with various essential nutrients like epigallocatechin gallate, polyphenols, and vitamins, promising healthy aging benefits.
Environmental factors such as pollution and harmful UV rays can give rise to radicals that expedite the aging process and the risk of skin cancer.
The polyphenols and the powerful antioxidants in green tea can negate those radicals and reduce inflammation, protecting the skin cells in your body from all sorts of damage [3].
Studies suggest that green tea extracts have the significant potential to manage skin conditions and reduce aging by enhancing metabolism and supporting cognitive functions, reducing the risk of neurodegenerative diseases [2], [3].
So, you can incorporate green tea in your daily balanced diet associated with some physical exercise to slow down the aging process while ensuring a healthy lifestyle.
Blue Fruits (Blueberries and Blackberries)
Blue Fruits, like blueberries, blackberries, and plums, are all rich in antioxidants that play a great role in the anti-aging process and offer significant health benefits.
Blueberries and blackberries have a high content of anthocyanins coupled with ellagic acid and beneficial compounds of Vitamin C and E, which not just result in antioxidant and anti-aging effects, but also cognitive advantages necessary to lead a healthy life [4].
Making blue fruits a part of your diet is effortless and luscious. You can make yourself a delicious smoothie in the morning or top your oatmeal snack bowl with these purple delicacies.
It hits your tastebuds right at the perfect spot, not to mention the countless anti-aging benefits that come with it.
Extra Virgin Olive Oil (EVOO)
Extra Virgin Olive Oil (EVOO) is the healthiest fat that one can consume in his life. It has got several health benefits that can back you up for the rest of your life.
It consists of essential antioxidants like polyphenols and phenolic compounds, resulting in anti-inflammatory properties and free radicals that can slow down the aging process while reducing oxidative stress and low-grade inflammation in the body.
Its reputation for combating cardiovascular diseases, and maintaining cholesterol levels, makes it a better choice to add to your diet. Also, it plays a great role in improving the cognitive functions in the body to help protect the brain cells and improve brain health as you age [3].
There is hardly any dish without oil. Substitute the oil in your diet with authentic extra virgin olive oil and live the rest of your life with a youthful appearance, fit body, and perfect memory.
Or you can also substitute it with the butter in your diet to possess its benefits.
Dark Chocolate
Dark chocolate is popular for its mood-evolving properties, but that is not all [5]. It also plays a key role in keeping you young. Cocoa beans are a great anti-aging agent.
The naturally occurring phytochemicals and antioxidants in cocoa beans protect the skin from UV rays and pollution in the environment, resulting in an everlasting effect [6]. Moreover, the flavonoids and polyphenols in dark chocolate can also improve blood flow and cholesterol levels.
However, remember that not all chocolates are good for health. Only ones with minimal sugar quantities and a maximum percentage of cocoa beans, that too in moderate amounts, can be helpful for slow aging.
Legumes
Legumes, including chickpeas and lentils, are a major part of our daily diet. However, the number of benefits that come with it is still not known.
These nutrient-dense foods are rich in fiber, vitamins, proteins, antioxidants, and complex carbohydrates, which are essential for maintaining a healthy and functional lifestyle.
They are excellent plant-based proteins and dietary fibers, which maintain muscle mass as we age and help regulate sugar levels and improve cardiac conditions.
The only way we can benefit from legumes is by incorporating them properly into our daily meals.
These are low in calories and hence would be excellent for aiding in weight management and control. You can also pair them with other nutritious foods to maximize their benefits.
Avocados
Who doesn't like avocado toast sprinkled with salt in their breakfast? However, it has got more than just a delicious taste. For starters, it is a rich source of carotenoids, antioxidants like Vitamin C and Vitamin A, and monounsaturated fats.
Antioxidants are known for their anti-inflammatory properties, but carotenoids like zeaxanthin also reduce age-related skin aging, making it the best supplement to slow down the overall aging process [7].
The healthy fats and dietary fiber present in avocados not just elevate the overall health of growing humans but also maintains digestive health.
The key rule is to consume avocado moderately with other foods to optimize nutrient absorption, in turn improving the perpetual health condition.
Fatty Fish
Fatty fish, including salmon and mackerel, are also nourishing skin agents. While fishes come with several benefits, the copious amount of omega-3 in fatty fish is integral for healthy skin, hair, heart, and eyes. It prevents skin from sunburn associated with acne and irritation.
The Coenzyme Q10 nutrient in such fish, coupled with proteins, vitamins, iodine, and selenium, has the potential to strengthen various body functions, alleviate blood flow and reduce the risk of chronic inflammation [8].
To avail such miraculous benefits from this best seafood, you must incorporate fatty fish or fish oil in your diet at least twice a week to lead a therapeutic life.
Pomegranates
Pomegranates are literally fruits from heaven with endless advantages. Being a source of antioxidants like tannins, polyphenols, ellagitannins, etc., it offers a number of skincare benefits. It can protect skin from UV rays, resulting in clear glass skin that could remind you of your youthful days.
Moreover, they also offer significant health benefits and play a major role in Ayurvedic medicine with all the essential minerals, vitamins, and fibers involved.
These are widely used in a range of sunscreens and activating serums as it is enriched with anti-aging elements and exfoliating properties to provide you with smoother elastic skin and improved blood flow [9].
Add it to your fruit salad or consume it as juice. The range of beneficial compounds in it offers limitless advantages.
Make it a part of your daily diet, being mindful of its portion, or else you could end up with reversed results with all the natural sugars that come with it.
Green Leafy Vegetables
Green vegetables are synonymous with a healthy diet. As we grow old, our skin loses its shine and gets dull with the passage of time. Green leafy vegetables, including spinach, have the ability to make the skin look more vibrant and fresh.
Unlike artificial facial fillers and skin therapies, the use of green vegetables in your daily diet can provide lasting benefits that no other supplements can match.
It consists of nutrients like Vitamin A, Vitamin C, and Vitamin K. These essential nutrients produce proteins, iron, and collagen to rejuvenate the aging skin, produce new skin cells and remove dark circles and face lines.
It also possesses phytochemicals that reduce inflammation, reducing the risk of cognitive diseases and other health issues.
The best thing about leafy vegetables is that it is low in calories and can perfectly maintain weight to make you look fit as you age. Make it a part of your diet and enjoy an array of unlimited health benefits.
Mushrooms
The health benefits of mushrooms were known, but the sustainable skincare benefits of these fungi have recently been in the limelight.
It is rich in antioxidants that offer various skin benefits, coupled with reduced risk of chronic inflammation and cognitive decline to contribute to the overall healthy aging of living beings.
It also prevents age-related infections and contributes to vitality, with all the vitamins and minerals involved [10].
Incorporate it into your regular diet and avail its lasting benefits. Make sure it is bought from a reliable supplier and cooked perfectly to maximize its nutritive significance.
Walnuts
Walnuts are loaded with healthy fats, fiber, and potent antioxidants, essential to fuel the skin.
The omega-3 fatty acids, polyphenols, and vitamins B & E play a crucial role in slowing the aging process, reducing the risk of chronic diseases, and protecting against other age-related diseases.
The other important bioactive compounds in walnuts also reduce inflammation and support healthy aging. You can either toss it in your salad or coat your chicken with some crushed walnuts to add to your daily meal.
Since walnuts are calorie-dense, make sure to avoid excessive calorie intake. Aim for a handful daily, and you will be astounded by the remarkable results.
Herbs
Herbs are already considered magical for their various potential health benefits. It also contributes to anti-aging.
The most common herbs like turmeric and rosemary consist of potent antioxidants and anti-inflammatory properties, reducing inflammation and the risk of chronic diseases and contributing to strong cognitive functions.
The other adaptogenic herbs like ashwagandha and holy basil are popular for their multiple health benefits associated with skin rejuvenating properties to help release stress and support immune functions, benefitting the overall aging process.
Make it a part of your diet and have a healthy life for the rest of your life.
Tomatoes
With their unique coalition of minerals, antioxidants, and vitamins, Tomatoes contribute to healthy and effective aging.
The significant antioxidants, including vitamin C, beta carotene, and lycopene, neutralize harmful radicals, reducing stress and protecting the skin from UV rays while reducing wrinkles, dark circles, and age spots [11].
The calcium and vitamins in tomatoes also play an essential role in maintaining sturdy bones and preventing age-related issues.
Moreover, it protects the eyes from all sorts of damage and cataracts. Consuming slightly cooked or raw tomatoes is advisable to fully utilize their benefits. You can also incorporate it with some olive oil or other nutritional foods for optimal health.
Collagen Peptides
Collagen, a major part of the skin, is a protein that supports skin, bones, and ligaments. It plays a potential role in nourishing skin and protecting it from harmful radicals.
The natural production of collagen declines as we age. It is then best to supplement collagen peptides as it not just protects the skin, but also prevents wrinkles, dryness, and face lines.
It also supports joint health associated with strength and flexibility in the bones of the body. The amino acids in collagen peptides also strengthen the gut lining while maintaining hair and nails, often weakening with its reduction as we age.
Make sure to consult your doctor before adding collagen peptides to your daily meal, for it could raise other health concerns if you are not well already.
Seeds
Flax, chia, and pumpkin seeds have a rich nutritional profile that plays a significant role in slow and healthy aging.
All these seeds are rich sources of antioxidants, dietary fiber, omega-3, and alpha-linolenic acid, which are known to reduce inflammation, have potential benefits for heart health, regulate blood levels, and support cognitive functions.
Such nutrients support various body functions, strengthen muscles, and nourish skin, contributing to slow and healthy aging for all of your life.
You can incorporate them in your smoothie bowls, drinks, and shakes, or even top your baked products to grow fit and healthy.
Frequently Asked Questions (FAQs)
Which foods make you look younger?
There are numerous foods that could make you look younger. All the above-mentioned food items have got some anti-aging properties that keep you fit and make you look younger.
Add dark chocolate, avocados, fatty fish, and blueberries to your diet, and see the changes for yourself in no time.
How can I naturally slow down my aging?
There are a number of ways to naturally slow down the aging process. The best way is to add anti-aging foods to your diet along with regular exercise, to maintain a healthy and fit lifestyle for the rest of your life.
What slows aging the most?
Studies suggest that incorporating fresh fruits and vegetables in your diet, can effectively slow down the aging process. Make sure to avoid foods packed with sugar, carbohydrates, and alcohol, for such things accelerate the aging process.
What foods are high in collagen?
Out of the number of foods out there, the highest collagen protein is found in bone broth, followed by eggs, meat, and fish.
What foods stop wrinkles?
A number of anti-aging foods consist of antioxidants that can fight wrinkles and face lines, out of which the most commonly found ones are dark chocolate, salmon, pomegranate, broccoli, and avocados etc.
Conclusion
Wanting to look flawless, healthy, and fit even as you age is not wrong. However, opting for artificial ways or relying on expensive skincare creams for that is wrong especially when you can naturally slow down the aging process.
There are a number of foods with wondrous benefits that can change your life forever.
All we have to do is incorporate any of those incredible food entities in our diet, along with some physical exercise, a perfect sleeping schedule, and other lifestyles that contribute to a healthy aging process, maintaining fitness for eternity.
References
The Role of Functional Foods in Cutaneous Aging. Retrieved from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4390761/
Nutrition for Older Adults. Retrieved from: https://medlineplus.gov/nutritionforolderadults.html#:~:text=Good%20nutrition%20is%20important%2C%20no,2%20diabetes%2C%20and%20certain%20cancers
The Benefits of Green Tea For Aging Skin. Retrieved from: https://millenniatea.com/blogs/news/the-benefits-of-green-tea-for-aging-skin#:~:text=Green%20tea%20contains%20a%20powerful,when%20ingested%20or%20applied%20topically
The Anti-Aging Effects of Blueberries. Retrieved from: https://zinniaaesthetics.com/the-anti-aging-effects-of-blueberries/
Consumption of 85% cocoa dark chocolate improves mood in association with gut microbial changes in healthy adults: a randomized controlled trial. Retrieved from: https://www.sciencedirect.com/science/article/pii/S0955286321002746#:~:text=Dark%20chocolate%20has%20long%20been%20recognized%20by%20psychologists%20for%20its,pleasure%20and%20enjoyment%20%5B11%5D
Eating Dark Chocolate Reduces UVB-Induced Wrinkles Says Study. Retrieved from: https://www.santabarbarachocolate.com/blog/eating-dark-chocolate-reduces-uvbinduced-wrinkles-says-study/
Avocado Consumption Increased Skin Elasticity and Firmness in Women - A Pilot Study. Retrieved from: https://onlinelibrary.wiley.com/doi/full/10.1111/jocd.14717#:~:text=Avocados%20are%20a%20rich%20dietary,of%20carotenoids%20improved%20skin%20aging
Feed Your Skin: Fatty Fish. Retrieved from: https://orentreich.com/feed-your-skin-fatty-fish/#:~:text=Coenzyme%20Q10%2C%20or%20CoQ10%2C%20is,as%20soften%20overall%20skin%20texture
Pomegranate Skin Benefits. Retrieved from: https://www.purplle.com/magazine/article/pomegranate-skin-benefits
Should You Be Adding Mushrooms To Your Skincare Routine? Retrieved from: https://www.elle.com/uk/beauty/skin/a36381706/mushroom-skincare/
8 Ways Tomatoes Are An Anti-Aging Superfood. Retrieved from: https://www.ecowatch.com/8-ways-tomatoes-are-an-anti-aging-superfood-1881866728.html
