Aging is inevitable with the present US population harboring 46 million folks that are aged 65. This number is predicted to swell to 98 million by 2060. This translates into the senior population jumping from having a share of 15% in the population currently to 24% by 2060. You might consider relying on skincare products that promise to disappear your wrinkles but it is essential to take you diet into consideration too. In this regard, best anti-aging foods should be your meal constants.
“You are what you eat” is a given. Nicolette Pace, certified nutritionist and dietician, elucidates, “Good skin relies on an adequate supply of essential nutrients. Some studies indicate that it is indeed possible to delay aging and get an improvement in skin condition by improving your diet.”
Keeping this in mind, it is important to include food items in your diet that fight premature aging. While applying serums and creams in an external measure to bid farewell to wrinkles and fine lines, eating healthy superfoods is an internal attempt to slow aging. Not to forget, it keeps you healthy, well-nourished, and energized.
Needless to say but superfoods that slow aging do not culminate in any side effects, which are a compromise that mostly accompanies the use of anti-aging cosmetic products. To cut to the chase, here is an overview of best anti-aging foods for your skin:
Tomatoes are a rich source of vitamin C, which promotes the production of collagen. Collagen is a protein that, in turn, encourages skin firmness and elasticity. Tomatoes also contain lycopene that protects the skin against damage from the sun’s harmful UV rays. Lycopene also improves vascular circulation.
Experts highlight that six weeks of regular tomato consumption can bring a noticeable glow to your skin. Studies also indicate that your body absorbs more lycopene from tomato paste than fresh tomatoes. So, don’t hesitate to add tomatoes in your diet and skincare regime.
Pineapples also fall among foods that encourage the production of collagen. This protein not only promotes a firm, supple, and elastic skin but also fights wrinkles and fine lines. Lisa Hayim, registered dietitian and founder of The Well Necessities and TWN Collection explains the role of this tropical favorite fruit. She says, “Pineapple is rich in a mineral called manganese, which is needed to activate an enzyme called prolidase.”
She continues, “Prolidase provides the amino acid proline for the formation of collagen in skin, which plays a role in skin strength and elasticity.” Therefore, eating slices of pineapple in the evening or having it in salads is another way of getting this anti-aging food into your system.
Pomegranate is enriched with vitamin C that safeguards your skin from the early aging and wrinkle-causing effects of sun damage. The juice in the seeds of this fruit also contains punicalagin and ellagic acid. The former is a compound that fights damage caused by free radical damage. The latter, ellagic acid, is a super-nutrient that enhances your body’s capacity to reserve collagen for a plumper and smooth skin.
Debra Jaliman, MD, an assistant professor of dermatology at Mt. Sinai School of Medicine in New York City suggests taking a cup of pomegranate seeds every week. This suggestion is in addition to having pomegranate juice.
The role of dark chocolate in slowing aging has been applauded for long now. Nutritionist Mitzi Dulan explains, “Dark chocolate is loaded with flavanols, which are believed to benefit appearance by increasing blood flow to the skin. Flavanols also absorb UV radiation, protecting your skin from the damaging effects of the sun.”
A 2010 Dietary Guideline Committee confirmed that adding dark chocolate in small amounts in your balanced diet shows anti-aging benefits. Also, research shows that a piece of dark chocolate can do wonders since only a block can provide around 70-90% of cacao, which is high enough to slow aging.
Oats are known for their complex carbohydrate composition. This translates into oats being low-glycemic. These are foods that don’t raise your blood sugar levels. Such high-glycemic foods such as pasta, rice, refined sugar, and more that spike blood sugar exhibit the tendency of causing wrinkles and acne.
In this regard, Debra Jaliman, MD, New York dermatologist, and author of Skin Rules recommends oats among foods the slow the ticking aging clock. In addition to being low-glycemic, oats consist of a natural plant chemical that keeps skin damage at bay. It also prevents skin irritation.
Walnuts are also considered a good superfood option for adding a few years to your life. These are packed with antioxidants and flavonoids that protect cells from free radical damage. Free radicals chip in untimely cell damage that triggers the early onset of aging. However, walnut prevents that in the first link of the chain by curbing free radical damage.
Research also outlines that having walnuts three times or more in the week can reap the benefits of 2-3 more years to their life. These nuts cut down the risk of heart diseases and cancers that are serious threats of aging. Additionally, walnuts show a wide array of health benefits.
Avocados are kings that have a significant role to play in skincare. These show a range of benefits for your skin including slowing aging. Avocadoes are rich sources of healthy fat types called monounsaturated fats that help keep your skin hydrated.
An essential contributor to skin that shows premature aging signs is dryness. Dry skin culminates in fine lines and wrinkles. These healthy fats in avocados also assist in the absorption of vitamins and nutrients that keep your skin nourished alongside hydrated.
Turmeric also falls among the best anti-aging foods. The golden spice is known for its skin-lightening and anti-aging properties. This is probably the reason why turmeric is given such a high priority in the cosmetics industry.
The anti-aging benefits of turmeric are not limited to your skin only. The antioxidant compound, curcumin, in turmeric also prevents aging of the joints and brain. In fact, it helps keep you save from neurodegenerative diseases like Alzheimer’s.
Berries are a rich source of antioxidants that play a pivotal role in keeping premature aging at arm’s length by curtailing free radical damage to the skin cells. Speaking on strict notes, strawberries and blueberries are applauded for their role in anti-aging. The red strawberry gems are enriched with flavonoids and antioxidants that keep you young.
Blueberries, on the other hand, boast a high content of flavonoids, vitamins, polyphenols, probiotics, and lots of antioxidants. Celebrity nutritionist Lisa DeFazio adds, “Blueberries contain more antioxidants than almost any other fruit.” These berries fight environmental skin damage as well, encouraging skin cells regeneration. Blueberries are also credited as a rich source of anthocyanin, a compound that is known for limiting cellular damage and anti-aging effects.
Green tea also holds a place among the best anti-aging foods. This is mainly due to its ability for encouraging cellular regeneration. In fact, green tea boasts a powerful dose of antioxidants and a chemical named EGCG. Multiple studies show that these help cells grow healthily.
This healthful brew prevents sun damage too. This is largely possible due to the catechins in the composition of green tea. Polyphenol antioxidants are also present in the brew and these help to reverse the aging effects along with fighting free radical damage.