As we age, our skin starts to show signs of ageing like wrinkles, dryness and sagginess and dullness. While there are multiple anti-ageing skincare products available in the market, our diet plays an important role in delaying the signs of ageing. There are plenty of foods which are good for skin health and help to slow down ageing.
In this blog, we will find out the best anti-ageing foods that can help you reverse the signs of ageing. How these foods help to slow down or delay ageing and how to incorporate it in your diet.
Best Anti-ageing Foods
1. Blueberries
These berries are rich sources of vitamin A and C along with an anti-ageing antioxidant called anthocyanin. Blueberries prevent the loss of collagen, protect the skin from sun, stress, and pollution. They moderate the inflammatory response, and this protects the skin from the effects of ageing. On the other hand, this is a low sugar fruit and is low in calories.
2. Spinach
Spinach is very good at hydrating the body and is packed with antioxidants that oxygenate and replenish the whole body including the skin. It also contains high amounts of nutrients like magnesium, plant-based heme iron, lutein and vitamins, A, C, E and K. This is a versatile vegetable that has high amounts of vitamin C which enhances the production of collagen which in turn keeps the skin firm and smooth. Vitamin A promotes better hair growth and vitamin K helps in the reduction of inflammation in the cells.
3. Fatty Fish
Fatty fish are excellent for skin health. They are rich in omega-3 fatty acids which are beneficial against heart disease, inflammation, and many other issues. According to the research omega 3 fatty acids are linked to a strong skin barrier and may help decrease inflammation that damages the skin.
Salmon, a popular fatty fish contains an antioxidant called astaxanthin. One study found that consuming astaxanthin for 12 weeks led to improved skin elasticity and hydration (1).
4. Pomegranates
Pomegranate is a nutrient rich fruit containing essential vitamins and minerals like fiber, potassium, and vitamin K. Pomegranates are also rich in antioxidants like flavonols, tannins, phenolic acids, and lignans. Antioxidants help to reduce oxidative stress making skin look young. Research suggests that antioxidants present in pomegranate help support healthy skin ageing by decreasing UV skin damage and brown spots caused by sun exposure (2).
5. Flax Seeds
Flax seeds are easy to consume seeds which are excellent anti-ageing food. Flax seeds are rich in omega 3 fatty acids which support a healthy skin membrane by helping your skin stay hydrated and plump.
6. Avocados
Avocados contain high amounts of anti-inflammatory fatty acids which make the skin smooth and supple. They also contain other nutrients that prevent the negative effects of ageing. These nutrients include vitamins B, Vitamins K, C, E, and A and potassium. The high amounts of vitamin A help in the shedding of dead skin which leaves behind a glowing skin. Avocados also have carotenoids which help in blocking toxins, and damage from exposure to the sun.
7. Broccoli
This vegetable is a powerhouse as an anti-inflammatory and anti-ageing food. It contains a variety of antioxidants, vitamins C and K, folate, lutein and calcium. The body needs vitamin C to produce collagen, the main protein that forms the skin. Broccoli should be consumed raw or blanched as a snack to derive the best benefit.
8. Nuts
Most nuts especially almonds are a great source of vitamin E which helps to repair skin tissue, retain moisture and protects the skin from sun damage. Walnuts especially contain omega 3 fatty acids which are good for the whole body including the skin. Omega 3 fatty acids protect the skin from sun damage, it strengthens the skin cell membranes and lends the skin a lovely glow by preserving the natural oil barrier. This is why nuts are one of the best anti-ageing foods.
9. Watermelons
Watermelon provides essential vitamins like A, E, and C that help you stay young. Watermelon contains lycopene, an antioxidant that helps maintain young skin. Watermelon is also a hydrating fruit helping your skin to look hydrated and radiant.
10. Papaya
Papaya is a tasty super food that has a large variety of antioxidants, minerals and vitamins that can improve the elasticity of the skin and reduce the fine lines and wrinkles. These nutrients include vitamins A, K C and E, potassium, calcium, phosphorus, magnesium, and B vitamins. These antioxidants fight free radicals and prevent the signs of ageing that appear on the skin.
At the same time, they also protect the other organs of the body from ageing. In fact, papaya is not just good for the skin when you eat it, you can also use it as a face mask. It is one of the best anti-ageing fruits that you can find.
11. Red Bell Pepper
Red bell peppers have loads of antioxidants, and these are the most important if you want an anti-ageing effect on the skin and other organs of the body. Red bell peppers should be a part of your best anti-ageing food. At the same time, they contain high amounts of vitamin C which enhances collagen production.
At the same time red bell peppers contain powerful antioxidants called carotenoids. The bright red, yellow, and orange colors of fruits and vegetables are due to the carotenoids which are like pigments. They have many anti-inflammatory properties and protect the skin from sun damage, environmental aggressors and pollution.
12. Watercress
This is a leafy green vegetable which is dense in nutrients and hydrates the body. The nutrients present in this vegetable include high amounts of calcium, manganese, potassium, phosphorus, vitamins A, C, K, B1 and B2. Watercress is also antiseptic for the skin and for this effect it works from inside. It increases the reach of all nutrients to the different parts and organs of the body. This in turn enhances the oxygenation of the skin.
This vegetable is packed with vitamins A and C which fight free radicals in the body. This is the main reason for the anti-ageing effect of the body. This keeps fine lines and wrinkles at bay.
13. Dark Chocolate
Moderate consumption of dark chocolate is good for the skin. Dark chocolate contains polyphenols, which act as antioxidants in the body. The antioxidant present in dark chocolate helps protect the skin from sun damage and helps slow skin ageing.
A 24-week study found that participants who consumed a flavanol-rich cocoa beverage experienced significant improvements in skin elasticity and facial wrinkles compared with those in the control group (3).
14. Tomatoes
The health benefits of tomatoes for the skin are attributed to the high lycopene content. Lycopene acts as an antioxidant that protects the skin from sun damage. One study found that women who drank tomato juice had a measurable decrease in wrinkle depth after 15 weeks.
15. Beans
Beans are one of the best anti-ageing foods. Beans are fat free and protein rich foods that contain antioxidants. Antioxidants in beans protect your skin from harmful effects of free radicals.
As we grow older, we tend to neglect our health. Health implications can be dire. Eating healthy is the right approach to staying healthy. Any which end, he chooses strike's end. When you get the opportunity to stay healthy so start eating right
Conclusion
We hope this blog has helped you identify the best foods to delay or prevent ageing. Before jumping to buy any expensive anti-ageing serum give these foods a try. Incorporate them in their daily diet and see the difference in your skin in just a few weeks.
FAQs
1. Which food is best for anti-ageing?
Foods rich in antioxidants, lycopene, protein and water are best for anti-ageing
2. Which foods make you look younger?
Foods like tomatoes, avocados, spinach, beans, nuts and seeds make you look younger.
3. Which fruit is the best anti-ageing?
Berries are the best fruits for anti-ageing.
4. What diet slows ageing?
Diet rich in antioxidants, fats and protein slows ageing.
5. How can I reduce the ageing on my face?
Apply good quality anti-ageing serum to reduce ageing on my face.