8 Anti Aging Foods to Stay Young!
The diet that we take reflects on our skin. When you overeat fried food or junk food, it shows up on your skin in the form of acne, pimples, and paleness. On the other hand, anti-aging foods or a diet rich in antioxidants, water, healthy fats, and other essential nutrients makes your skin glow, stay firm, and replenish.
One may think that the moisturizers, creams, masks, and lotions cover-up for the healthy nutrients that keep your skin up to speed and radiant, but that rarely works in the long run. What you need is a proper anti-aging diet. In this article, we look at the various foods, vegetables, and fruits that can help with your fine lines and complexion - in other words; we discuss a healthy anti-aging diet.
Anti Aging Foods
You can add many foods to your anti-aging diet; they include avocados, nuts, spinach, papaya, and more - discussed in detail below!
Papaya is a fruit rich in various vitamins, minerals, and antioxidants that can improve skin firmness and reduce the appearance of wrinkles and fine lines. Papaya is a good source of vitamin A, C, E, K, calcium, magnesium, and potassium. All these nutrients help in fighting radical damage in the body and delay the signs of aging.
Papain, an enzyme found in papaya, provides additional benefits for the skin by acting as an anti-inflammatory agent in the body. It also helps your skin exfoliate and shed those dead skin cells. This is how papaya can help your skin look youthful and supple.
You can try adding papaya to a smoothie, shake, or salad for breakfast or an evening snack.
Watercress is a nutrient-dense and hydrating leaf that is an excellent source of potassium, calcium, vitamin A, C, K, B-complex, phosphorus, and manganese. It acts as an antiseptic agent and enhances the oxygen levels in your skin. This is how watercress helps reduce fine lines and wrinkles, among other things. You can add watercress to your salad for overall improved skin health.
Red Bell Pepper
Red bell peppers are the best anti-aging foods, as they are full of antioxidants that prevent our skin from aging. These peppers also contain vitamin C, which is essential for collagen production. Carotenoids in these peppers also have an anti-inflammatory effect on the skin and protect it from sun damage and other environmental toxins. You can have bell peppers with hummus, salad, or stir fry them.
Rich in vitamin A and C and various antioxidants such as anthocyanin, blueberries protect your skin from age-related damage - or skin damage caused by stress, toxins, or the sun. It has anti-inflammatory and collagen production properties in it. You can add blueberries to your salad, smoothies, and fruit bowls to add a flavorful, healthy punch to your anti-aging diet plan.
Broccoli is one the most nutrient-dense vegetables out there - with vitamin C, K, fiber, folate, calcium, and various antioxidants. It has incredible anti-inflammatory and anti-aging properties. Vitamin C in broccoli also promotes collagen production in the body, thereby improving skin elasticity and strength. You can have broccoli stir-fried in pasta, salad, and fried rice, among other things.
Nuts, especially almonds, are a rich source of vitamin E, which is essential for skin repair and moisture. They protect our skin from UV rays and also provide it with anti-inflammatory properties.
Nuts can help improve the cell membranes, prevent sun damage, and give your skin a beautiful and healthy glow. You can have them raw or add them to smoothies, yogurts, and salads.
We all know how spinach is one of the healthiest greens out there - even Popeye had it when he needed energy! With its unique antioxidant properties and a nutrient-rich profile containing vitamin A, C, E, K, magnesium, and lutein, spinach enhances collagen production and ensures skin firmness. The vitamin A in these leafy greens also promotes hair health and reduces signs of inflammation in the cells. On top of it, spinach is rich in water content, so it also keeps your skin and you both hydrated!
You can make a smoothie or salad out of spinach. Not just that, but in Indian cuisine, it is also used in making flatbread (chapati) and stews.
Avocados have excellent anti-inflammatory properties that can help promote skin health and prevent signs of aging. Rich in vitamin C, E, and A, avocados promote new skin cells, thereby resulting in gorgeous and glowing skin. The carotenoids in avocados can also protect against skin cancers and UV rays damage. You can add avocados to your toasts, salads, smoothies, and more.
These anti-aging foods can help your skin look young, firm, and glowing at all times. If you find it challenging to implement these foods into your anti-aging diet, you can also try out WBN's Daily Greens - it contains a rejuvenating combination of 39+ natural foods that can provide your body with all the nutrients that you need.
You can also try out Wellbeing Nutrition's Skin Fuel - India's First US Dermatologist Formulated Drinkable Skincare. Made using naturally derived, widely researched ingredients - L–glutathione, hyaluronic acid, Japanese collagen, and other essential vitamins, this delicious blueberry mint skin elixir will keep your skin youthful, supple, and smooth.References
- Fujita Y, Tsuno H, Nakayama J. Fermented Papaya Preparation Restores Age-Related Reductions in Peripheral Blood Mononuclear Cell Cytolytic Activity in Tube-Fed Patients. PLoS One. 2017;12(1):e0169240. Published 2017 Jan 6. doi:10.1371/journal.pone.0169240 (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5218495/)
- Murthy MB, Murthy BK, Bhave S. Comparison of safety and efficacy of papaya dressing with hydrogen peroxide solution on wound bed preparation in patients with wound gape. Indian J Pharmacol. 2012;44(6):784-787. doi:10.4103/0253-7613.103302 (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3523510/)
- Mohamed Sadek K. Antioxidant and immunostimulant effect of carica papaya linn. Aqueous extract in acrylamide intoxicated rats. Acta Inform Med. 2012;20(3):180-185. doi:10.5455/aim.2012.20.180-185 (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3508853/)
- Hewitt H, Whittle S, Lopez S, Bailey E, Weaver S. Topical use of papaya in chronic skin ulcer therapy in Jamaica. West Indian Med J. 2000 Mar;49(1):32-3. PMID: 10786448. (https://pubmed.ncbi.nlm.nih.gov/10786448/)
- Zeb A. Phenolic profile and antioxidant potential of wild watercress (Nasturtium officinale L.). Springerplus. 2015;4:714. Published 2015 Nov 24. doi:10.1186/s40064-015-1514-5 (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4656250/)
- Yazdizadeh Shotorbani N, Jamei R, Heidari R. Antioxidant activities of two sweet pepper Capsicum annuum L. varieties phenolic extracts and the effects of thermal treatment. Avicenna J Phytomed. 2013;3(1):25-34. (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4075694/)
- Zhang J, Lazarenko OP, Blackburn ML, Badger TM, Ronis MJ, Chen JR. Blueberry consumption prevents loss of collagen in bone matrix and inhibits senescence pathways in osteoblastic cells. Age (Dordr). 2013 Jun;35(3):807-20. doi: 10.1007/s11357-012-9412-z. Epub 2012 May 4. PMID: 22555620; PMCID: PMC3636388. (https://pubmed.ncbi.nlm.nih.gov/22555620/)
- de Souza RGM, Schincaglia RM, Pimentel GD, Mota JF. Nuts and Human Health Outcomes: A Systematic Review. Nutrients. 2017;9(12):1311. Published 2017 Dec 2. doi:10.3390/nu9121311 (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5748761/)
- Shea MK, Booth SL, Massaro JM, et al. Vitamin K and vitamin D status: associations with inflammatory markers in the Framingham Offspring Study. Am J Epidemiol. 2008;167(3):313-320. doi:10.1093/aje/kwm306 (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3151653/)
- Dreher ML, Davenport AJ. Hass avocado composition and potential health effects. Crit Rev Food Sci Nutr. 2013;53(7):738-750. doi:10.1080/10408398.2011.556759 (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3664913/)