Healthbook



Anti-Aging Foods that keep your skin Younger

Aging is a natural part of life that can't be avoided.

However, the foods you eat can help you age better, both inside and out.

Essential Nutrients That Keep You Young

Fresh and healthy food contains vitamins, nutrients, and antioxidants that keep your cells active and prevent any age-related diseases. These nutrients fight the harmful free radicals that damage your skin, thus reducing the signs of aging drastically. The essential nutrients include:

  • Amino Acids: Stimulate elastin and collagen production, giving the skin a wrinkle-free and smooth appearance 
  • Carotenoids (Retinol, Beta-Carotene, Vitamin A): Fight the harmful free radicals. A study found that people with high level of carotenoids (antioxidants) in their system had younger-looking skin.
  • Omega-3 Fatty Acids: They have anti-inflammatory properties, and their supplements have shown to slow down the aging process.
  • Polyphenols: The consumption of polyphenols protects you from UV damage. They are potent antioxidant and anti-inflammatory agents and have anti-DNA damage effects.
  • Vitamin D: This vitamin protects your skin cells from damage due to UV exposure, prevents skin infections, and has an anti-aging effect.
  • Selenium: It boosts the antioxidant defenses of your skin, protects the skin cells from UV damage, and has anti-inflammatory effects
  • Vitamin C: It protects your skin against pollution and other environmental effects, boosts collagen production, and exhibits antioxidant properties.
  • Vitamin E: It protects your skin from oxidative stress, thus preventing long-term damages such as wrinkles, edema, erythema, and thickening of the skin.
  • Flavonoids: They prevent oxidative stress, thus preventing the signs of aging.
  • Green Tea Polyphenols: The topical application or consumption of green tea polyphenols prevents damage due to UV rays and chemical carcinogens. The tea has anti-inflammatory properties that prevent antioxidant depletion on your skin.

You will find all these anti-aging nutrients and vitamins in certain food items. Here’s the list of top anti-aging foods for younger-looking skin.

 

Best Anti-Aging Foods that Make You Look Younger

  • Blueberries
    Blueberries are rich in flavonoids such as myricetin, quercetin, and kaempferol. These are rich sources of vitamins C and K and other nutrients that have an anti-aging effect and prevent cell damage 
  • Avocado
    Avocado is one of the anti-aging superfoods with immense health benefits. It is rich in potassium, vitamins A, C, E, and K, and antioxidants that fight the effects of aging. Moreover, it’s good for your overall health.
  • Pomegranates
    The ruby red seeds of pomegranate contain important compounds such as vitamins C, D, E, and K along with selenium, magnesium, and proteins. All these compounds have an anti-aging effect and help your body fight diseases and the signs of aging.
  • Watermelon
    Watermelon not only provides respite during hot and humid days, but it also protects your skin from premature aging. This fruit is rich in vitamins C, E, and K, selenium, calcium, manganese, potassium, protein, and carbohydrates
  • Grapes
    And speaking of anthocyanins, grapes are filled with them, too. In addition to their arthritis-fighting properties, they also help boost collagen in the retina, which protects the eyes against age-related macular degeneration.
  • Figs
    This fruit is packed with polyphenols and flavonoids that give it antioxidant properties. Figs prevent different types of oxidative stress, thus keeping your skin and system healthy.
  • Strawberries
    These juicy red fruits are a powerhouse of essential micronutrients. They are loaded with phenolic compounds that have antioxidant and anti-inflammatory properties. They boost cellular metabolism and cell revival, preventing oxidative stress and slowing down the aging process.
  • Lemons
    Lemons and limes are excellent sources of vitamin C that helps in keeping your skin healthy and glowing. Vitamin C is an important antioxidant that protects your skin from the effects of free radicals. They also contain flavonoids that are good for the skin.
  • Apples
    There aren’t many things that are a better choice for on-the-go snacking than apples. One medium-size fruit is packed with four grams of soluble fiber—17 percent of the Daily Value (DV). “This is important for colon health and controlling blood sugar levels,” says Elson Haas, M.D., author of Staying Healthy with Nutrition. Bonus: Red apples also contain a compound called quercetin that may keep arthritis and its associated pain at bay.

Vegetables

  • Broccoli
    Broccoli is abundant in vitamins C and K1, potassium, folate, and other minerals. The high antioxidant content of this vegetable makes it the ultimate superfood that helps you fight the signs of aging 
  • Carrots
    These crunchy and tasty vegetables are excellent sources of beta-carotene, potassium, and antioxidants. They aid weight loss and keep your skin healthy. Read more: गाजर के फायदे - उपयोग- नुकसान - औषधीय गुण - Benefit and side effects of carrot
  • Red Cabbage
    Compared to its green variant, red cabbage is higher in lutein, beta-carotene, and antioxidants. This not only keeps your system healthy but also slows down the aging process
  • Spinach
    Spinach is an excellent source of vitamin A (it contain carotenoids), vitamin C (promotes skin health), folic acid (fosters cell function), and iron (keeps your tissues strong. It is also rich in antioxidants that help you get younger-looking skin.
  • Cucumber
    It contains 96% water and is rich in antioxidants that reduce oxidative stress in your body. It also contains tannins and flavonoids that block the harmful free radicals. Read more: Benefits Of Cucumber Water - khire ka pani - The World’s Most Popular Detox Drink
  • Sweet Potatoes
    The presence of beta-carotene gives them their orange color. Sweet potatoes are rich in antioxidants and contain almost no fat, carbohydrates, and proteins. They also have anti-inflammatory properties
  • Chaga Mushrooms
    They are also known as medicinal mushrooms as they contain high levels of antioxidants. They have anti-inflammatory properties and prevent cell damage and the effects of harmful free radicals.
  • Brussel Sprouts
    They are exceptionally rich in vitamins C and K. While vitamin K is good for your bone health, vitamin C is an antioxidant that boosts your immunity and keeps your skin healthy. Brussel sprouts help reduce oxidative stress in your skin cells.
  • Brinjal
    Also known as eggplant or aubergine, this purple vegetable is loaded with anthocyanins. These are a type of flavonoids that eliminate harmful free radicals from your body, keeping your skin youthful.
  • Tomatoes
    Tomatoes contain lycopene. This is a non-provitamin A carotenoid that protects your skin from sun damage. Moreover, the skin of tomato has an anti-inflammatory effect on the human skin, and the flavonoids in the fruit slow down aging.

Beverages

  • Green Tea
    Okinawa, an island off mainland Japan, is home to more centenarians than anywhere else in the world. In fact, about 7 out of every 10,000 citizens live to blow out 100 birthday candles! What do they all have in common? They drink green tea every day—and it’s likely one of the reasons they live so long, say experts. Researchers from the Norwich BioScience Institutes recently discovered that the polyphenols, a type of micronutrient in green tea, blocks something called VEGF, a signaling molecule in the body that triggers plaque buildup in the arteries that can lead to heart attacks, stroke and vascular disease. The life-extending brew may also ward off wrinkles by fighting inflammation and improving the skin’s elasticity, keeping you young both inside and out.
  • Oysters
    These slimy shellfish may not be proven to make you feel frisky, but science says they’ll help ward off age-related muscle loss and protect your peepers. In addition to being a great source of muscle-protective protein, oysters are also a prime source of zinc. “This mineral helps convert vitamin A, a vital nutrient for eye health, into a usable form and transport it through blood, says Chip Goehring, Board President of the American Macular Degeneration Foundation (AMDF). “Recent studies also suggest that zinc can slow the progression of macular degeneration,” he adds.
  • Red Wine
    This is the latest weapon to include in your anti-aging arsenal. Red wine contains resveratrol, which mimics the benefits that you get with exercise and a low-calorie diet. It helps in rejuvenating your cells and slows down the aging process. More reason to say cheers!
  • Almond Milk (Fortified)
    Almond milk has a high percentage of vitamin E. Just 28 grams of almond milk provides you with 37% of your daily requirement of vitamin E. It protects your skin from the damaging effects of free radicals. When fortified, almond milk also becomes a source of vitamin D and calcium (just as dairy milk).
  • Shiitake Mushrooms
    Grey hair is beautiful when it’s age-appropriate, but for folks who start to salt-and-pepper before they’ve finished life’s main course, it can make them feel old before their time. One cause of early graying: a lack of copper. A study in the journal Biological Trace Elemental Research found prematurely graying individuals had significantly lower copper levels than a control group. Your body requires copper to produce pigment for your skin and hair, and shiitake mushrooms are one of the best dietary sources. Just a half cup provides 71 percent of your recommended daily intake of copper—and for only 40 calories
  • Cheddar Cheese
    Good news, cheddar lovers: Your favorite food may help you maintain your smile into late life. As we age, our smile tends to lose its shine. Though it’s a hard fate to avoid, you can lessen the appearance of yellowing by keeping your mouth’s pH levels in check. One study in the journal General Dentistry of people who didn’t brush their teeth for 48 hours found snacking on cheddar cheese raised their mouths’ pH to freshly brushed levels. Like cavities, discoloration is increased when you have an acidic environment in your mouth. Plus, compounds in the cheese that adhere to tooth enamel, like a white strip, help to fend off acid.!
  • Clams
    We know you’ve never had a problem with occasional engine failure, but if you’ve heard it happened to a friend — cough — the reason may be a low level of vitamin B12. A recent report from Harvard University highlighted a study that has linked low levels of B12 to erectile dysfunction. Although an exact causal link hasn’t been determined, the B vitamin is used by every system in the body, particularly in cell metabolism and the production of blood — two essential factors in getting and keeping a quality erection. The boner-boosting bivalves are also high in L-arginine, an amino acid that converts to nitric oxide (NO), the Marvin Gaye of naturally occurring gasses: It causes blood vessels to relax and facilitate blood flow, helping you get and stay hard. In fact, NO is so powerful it’s used medically to treat erectile dysfunction.
  • Detox Water
    Puffy, dark circles under the eyes often become worse with each passing birthday—and being dehydrated make matters even worse. Salty foods, alcohol, hot weather and not drinking enough water can strip your body of moisture and create inflammation, which results in the Rocket Raccoon complexion. To replenish your body, cut up some citrus fruits (rind included), soak them in a pitcher of ice water and drink copiously. The citrus not only improves the water’s flavor, but the rinds contain a powerful anti-inflammatory compound called de-limonene, which helps the liver flush toxins from the body, according to the World Health Organization.
  • Sardines
    Packed with bone-building calcium and skeletal-strengthening vitamin D, sardines are an oft-overlooked way to prevent osteoporosis and keep your body strong for life. Though they aren’t exactly easy to stomach, they’re one of the best sources of dairy-free calcium out there.
    Look for varieties canned with the bones, which are soft and completely edible. Sorry, that’s non-negotiable. The bones are where all the calcium comes from! So although it may seem hard to swallow, this is the variety you’ve got to consume if you want to reap the benefits. Toss the fish into a bed of leafy greens with tomato, cucumber, olives, feta and red wine vinegar. The combo makes for a tasty, Mediterranean-inspired dish.
  • Rooibos Tea
    Living a high-stress life is a good recipe for aging. Aside from making you look older (hello, facial wrinkles), stress can make you feel older by zapping your energy levels. Chronic stress also increases the odds you’ll develop an illness that can further speed the aging process. To counteract the stress-pumping cortisol, make yourself a cup of rooibos tea. The plant is rich in a flavonoid called Aspalathin that’s been shown to reduce stress hormones that trigger hunger and fat storage and are linked to hypertension, metabolic syndrome, cardiovascular disease, insulin resistance and type 2 diabetes. The drink is also a good source of polyphenols that help protect the skin from premature aging.
  • Vitamin D Fortified Milk
    Though there are many sources of bone-strengthening calcium, none are as easy for the body to absorb as vitamin-D fortified dairy products like milk, cheese and yogurt. (The vitamin D helps the body use the calcium). Aim for three servings a day to ward off osteoporosis and brittle bones later in life.

Herbs and Spices

  • Turmeric
    This medicinal spice is the answer to many health issues. And it also has anti-aging properties. Turmeric contains curcumin that can slow down oxidative damage and low-grade inflammation that contribute to aging. Both consumption and topical application of turmeric are good for your skin.
  • Parsley
    Parsley is not just for garnishing your food, but it also is a storehouse of vitamins A, C, K, B1, and B3. It is rich in flavonoids, especially luteolin, which prevents oxidative cell damage, keeping your skin glowing and healthy.
  • Garlic
    A study shows that garlic has antioxidant, antibacterial, and detoxification properties that have youth-preserving and anti-aging effects on your skin
  • Saffron
    This aromatic herb inhibits the activity of tyrosinase and decreases melanogenesis (a process through which melanin is produced). This has an anti-aging effect. Moreover, it contains phenolic components such as monoterpenoids, kaempferol, and quercetin that inhibit melanogenesis.

Other Food Items

  • Dark Chocolate/Cocoa
    The antioxidant profile of dark chocolate is second to none. It is even more powerful than acai berries, blueberries and cranberries.
    Research suggests it may reduce blood pressure, increase insulin sensitivity and improve arterial function and elasticity.

    Chocolate contains antioxidants called flavanols, which protect the skin from sun damage. However, the amount of flavanols varies significantly among different types of chocolate.
    One study showed that high-flavanol dark chocolate doubled the amount of time people could stay in the sun before turning red. This didn't occur in people who ate chocolate with less flavanols.

    In other studies comparing high-flavanol and low-flavanol cocoa on skin function, people in the high-flavanol groups experienced better blood flow to the skin and improvements in thickness, hydration and smoothness.

    Remember, the higher the cocoa content, the higher the flavanol content. So make sure to choose dark chocolate with at least 70% cocoa solids.

  • Olive Oil
    Extra virgin olive oil contains oleic acid that reduces the effect of C-reactive protein. C-reactive protein is associated with age-related issues. It also impairs the cell regeneration process in your body. By reducing its effect, olive oil helps you stay young.

  • Collagen Protein
    Collagen is the most important compound that helps you stay healthy and young. Marine collagen peptides protect your skin by improving the antioxidant levels in your body. It also helps in repairing and regenerating your skin. Collagen protein is often found in foods such as fish, vegetables, citrus fruits, etc

  • Beans
    Be it soybeans, black beans, or any other type of beans – they are blessed with anti-aging properties. Beans (especially black beans) contain anthocyanins and isoflavones. These compounds prevent skin aging and damage caused by UV rays, inflammation, and ROS (Reactive Oxygen Species) 

  • Walnut
    High levels of inflammation speed up the aging process. Walnut contains gamma-tocopherols (a particular form of vitamin E) that have anti-inflammatory effects on your body. It also prevents cells damage caused by UV ray exposure.

  • Kale
    Thanks for their high vitamin K content, noshing on leafy vegetables like kale, collards and mustard greens can help ward slow cognitive decline, according to new research that reviewed the diets of nearly 1,000 participants. In fact, the researchers discovered that people who ate one to two servings of the greens daily had the cognitive ability of a person 11 years younger than those who consumed none.

  • Sesame Seeds
    Sesame seeds contain sesamin. This is a type of lignan (phytoestrogens) that has anti-aging effects on the skin.

  • Yogurt
    This is one of the most consumed fermented milk products. It is loaded with gut-friendly bacteria that act as probiotics. A study says that probiotics slow down both intrinsic and extrinsic aging and keep your skin glowin.

 

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