Aging foods to avoid

Table of Contents

10 Anti-Aging Foods to Support Your 40s-and-Beyond Body

When we pack our diet with vibrant foods loaded with antioxidants, healthy fats, water, and essential nutrients, our body will show its appreciation through its largest organ: our skin. After all, the skin is often the first part of our body to show internal trouble, and there’s only so much that lotions, creams, masks, and serums can do before we need to take a closer look at what’s fueling us.

Researchers have even concluded that eating fruits and veggies is the safest and healthiest way to combat dull complexions and fine lines. Ready to glow? Here are 10 of the best anti-aging foods to nourish your body for a glow that comes from within.

1. Watercress

The health benefits of watercress don’t disappoint! This nutrient-dense hydrating leafy green is a great source of:

  • calcium
  • potassium
  • manganese
  • phosphorus
  • vitamins A, C, K, B-1, and B-2

Watercress acts as an internal skin antiseptic and increases the circulation and delivery of minerals to all cells of the body, resulting in enhanced oxygenation of the skin. Packed with vitamins A and C, the antioxidants in watercress may neutralize harmful free radicals, helping to keep fine lines and wrinkles away.

To try: Add a handful of this flavorful green to your salad today for glowing skin and overall improved health!

Other youthful benefits This delicious green may also boost immunity (as seen in trouts), aid digestion (in one cell study), and provide thyroid support due to its iodine content.

2. Red bell pepper

Red bell peppers are loaded with antioxidants which reign supreme when it comes to anti-aging. In addition to their high content of vitamin C — which is good for collagen production — red bell peppers contain powerful antioxidants called carotenoids.

Carotenoids are plant pigments responsible for the bright red, yellow, and orange colors you see in many fruits and vegetables. They have a variety of anti-inflammatory properties and may help protect skin from sun damage, pollution, and environmental toxins.

To try: Slice bell peppers and dip them in hummus as a snack, add them into a raw salad, or cook them up in a stir-fry.

3. Papaya

This delicious superfood is rich in a variety of antioxidants, vitamins, and minerals that may help to improve skin elasticity and minimize the appearance of fine lines and wrinkles. These include:

  • vitamins A, C, K, and E
  • calcium
  • potassium
  • magnesium
  • phosphorus
  • B vitamins

The wide range of antioxidants in papaya helps to fight free radical damage and may delay signs of aging. Papaya also contains an enzyme called papain, which provides additional anti-aging benefits by working as one of nature’s best anti-inflammatory agents. It’s also found in many exfoliating products.

So yes, eating papaya (or using products containing papain) may help your body shed dead skin cells, leaving you with glowing, vibrant skin!

To try: Drizzle fresh lime juice over a big plate of papaya as part of your breakfast or make a papaya mask at home for your next night in!

4. Blueberries

Blueberries are rich in vitamins A and C, as well as an age-defying antioxidant called anthocyanin. This is what gives blueberries their deep, beautiful blue color.

These powerful antioxidants may help protect skin from damage due to the sun, stress, and pollution by moderating the inflammatory response and preventing collagen loss.

To try: Throw this delicious, low-sugar fruit into a morning smoothie or fruit bowl, and let it provide a beautifying punch!

5. Broccoli

Broccoli is an anti-inflammatory, anti-aging powerhouse packed with:

  • vitamins C and K
  • a variety of antioxidants
  • fiber
  • folate
  • lutein
  • calcium

Your body needs vitamin C for the production of collagen, the main protein in skin that gives it strength and elasticity.

To try: You can eat broccoli raw for a quick snack, but if you have the time, gently steam before eating. From charred bites to pesto sauces, cooking broccoli actually helps release more health benefits for your body.

Other youthful benefits The nutrient lutein, has been linked to the preservation of the brain’s memory function, as well as vitamin K and calcium (which are essential for bone health and the prevention of osteoporosis). Is there anything this anti-aging cruciferous veggie can’t do?

6. Spinach

Spinach is super hydrating and packed with antioxidants that help to oxygenate and replenish the entire body. It’s also rich in:

  • vitamins A, C, E, and K
  • magnesium
  • plant-based heme iron
  • lutein

This versatile leafy green’s high vitamin C content enhances collagen production to keep skin firm and smooth. But that’s not all. The vitamin A it provides may promote strong, shiny hair, while vitamin K has been shown to help reduce inflammation in cells.

To try: Add handfuls of spinach to a smoothie, salad, or sauté. More ideas? Check out our favorite spinach recipes, including spinach chips and cheesy burgers.

7. Nuts

Many nuts (especially almonds) are a great source of vitamin E, which may help repair skin tissue, retain skin moisture, and protect skin from damaging UV rays. Walnuts even contain anti-inflammatory omega-3 fatty acids that may help:

  • strengthen skin cell membranes
  • protect against sun damage
  • give skin a beautiful glow by preserving its natural oil barrier

To try: Sprinkle a mix of nuts on top of your salads, or eat a handful as a snack. Don’t remove the skin, either, as studies show that 50 percent or more of the antioxidants are lost without the skin.

Eating nuts is linked to: • reduced risk for heart disease (walnuts) and type 2 diabetes (pistachios)
•potential prevention of cognitive decline in older adults (almonds)

8. Avocado

Avocados are high in inflammation-fighting fatty acids that promote smooth, supple skin. They also contain a variety of essential nutrients that may prevent the negative effects of aging, including:

  • vitamins K, C, E, and A
  • B vitamins
  • potassium

The high content of vitamin A in avocados can help us shed dead skin cells, leaving us with gorgeous, glowing skin. Their carotenoid content may also assist in blocking toxins and damage from the sun’s rays and also help to protect against skin cancers.

To try: Throw some avocado into a salad, smoothie, or just eat it with a spoon. Just when you thought you’ve tried all the ways to eat an avocado, we’ve got 23 more. You can also try it topically as an incredible moisturizing mask to fight inflammation, reduce redness, and help prevent wrinkles!

9. Sweet potatoes

The orange color of the sweet potato comes from an antioxidant called beta-carotene which is converted to vitamin A. Vitamin A may help restore skin elasticity, promote skin cell turnover, and ultimately contribute to soft, youthful-looking skin.

This delicious root vegetable is also a great source of vitamins C and E — both of which may protect our skin from harmful free radicals and keep our complexion radiant.

To try: Whip up one of these sweet potato toast recipes that will up your breakfast or snack game like no other. Thanksgiving isn’t the only time to add this veggie to your diet!

10. Pomegranate seeds

Pomegranates have been used for centuries as a healing medicinal fruit. High in vitamin C and a variety of potent antioxidants, pomegranates may protect our body from free radical damage and reduce levels of inflammation in our system.

These healthy fruits also contain a compound called punicalagins, which may help to preserve collagen in the skin, slowing signs of aging.

To try: Sprinkle these sweet little jewels onto a baby spinach walnut salad for an anti-aging treat!

Other youthful benefits Research has also shown that a compound called urolithin A, which is produced when pomegranates interact with gut bacteria, may rejuvenate mitochondria. It was even seen to reverse muscle aging in rat studies.

Flood your body with powerful nutrients

By nourishing ourselves with these anti-aging foods, we can gain fuel to look and feel our best.

If you’re looking for more delicious plants to try, choose fruits and vegetables deep in color. The rich shades are usually a sign of stronger radical fighting abilities to keep your skin healthy and vibrant. The more colors you can fit on your plate, the better.

It’s time to slow down signs of aging and truly glow from within!

Nathalie Rhone, MS, RDN, CDN is a registered dietitian and functional medicine nutritionist with a BA in Psychology from Cornell University and a MS in Clinical Nutrition from New York University. She’s the founder ofNutrition by Nathalie LLC, a private nutrition practice in New York City focusing on health and wellness using an integrative approach, andAll Good Eats, a social media health and wellness brand. When she isn’t working with her clients or on media projects, you can find her traveling with her husband and mini-Aussie, Brady.

10 Anti-Wrinkle Foods That Aren’t Collagen

Yes, collagen works wonders on preventing wrinkles. But having a well-rounded anti-aging diet is key. Here are 10 more wrinkle-fighting foods you’ll want to add to your plate.

Everyone ages at a different rate, and some more gracefully than others. The aging process can be sped up due to anything from genetics and diet to sun exposure and stress levels. The good news is that signs of aging (yes, wrinkles included) can be prevented and even reversed with the right foods and lifestyle.

Discover the biggest triggers of wrinkles that you should avoid, as well as the best foods that will help minimize the effects of aging on the body.

Want naturally radiant skin? We’ve created a FREE guide to give you the best tips & tricks for natural skincare.

How Wrinkles Happen

Skin aging manifests as more than wrinkles: discoloration, swelling, fibrosis, dullness, and roughness are all considered a result of aged skin. Wrinkling is perhaps the most common sign, marked by the loss of skin elasticity and a reduced production of collagen. (1)

Common causes of wrinkles include:

Sunburn

While the sun can provide us with a golden tan and abundant energy, too much can be a bad thing. Excessive sun exposure can lead to “photoaged skin”, which decreases the collagen content in the skin. Sun damage also lowers hyaluronic acid levels in the skin, which can weaken the skin’s structure. (2)

Chronic Stress

Elevated levels of the major stress hormone cortisol is strongly associated with aged facial skin. Here’s why: First, our skin has receptors for cortisol, meaning when we are stressed, our skin knows it. Secondly, cortisol is a catabolic hormone, meaning it breaks down the skin tissue. So, in other words, when we are continually stressed, our skin weakens, wrinkles, and ages. (3)

AGEs & Polyunsaturated Fats (PUFA)

One major culprit that causes skin aging are the so-called “advanced glycation end products” (AGEs). AGEs are extremely reactive compounds, which form through the breakdown of fats, proteins, and sugars that bind to tissues. This results in the deterioration of the skin. AGEs are mostly formed from the breaking down of polyunsaturated fats – the unstable fats from canola, soy, corn, and other vegetable oils that can weaken the skin and result in wrinkles. (4)

Smoking

You already knew smoking was bad for you, but the reason tobacco smoke accelerates skin aging might surprise you. Smokers have significantly higher levels of the stress hormone cortisol, due to the nicotine exposure. Cortisol breaks down the skin, resulting in weaker skin that’s more prone to wrinkling and aging. (5, 6)

10 Foods That Naturally Fight Wrinkles

Now that we know what to avoid when it comes to wrinkles, let’s talk about the healing foods we can eat to defend ourselves from damage. Here are the top 10 anti-wrinkle foods that can help fight inflammation and oxidation – the major destroyers of skin.

Olive Oil

Quality, unfiltered olive oil contains a healthy amount of vitamin E, which is clinically known to inhibit wrinkle formation. (7) Considering olive oil contains mostly unsaturated fats, it is less stable than butter or coconut oil. Therefore, it’s best not to cook with it and instead use it raw in dressings and marinades. Check out this post for some creative ways to use olive oil.

Carrots, Pumpkins and Sweet Potatoes

All of these bright orange foods are fantastic anti-wrinkle agents. They all contain powerful beta-carotene that can protect your skin from UV-induced wrinkling and skin aging. (8) Try any of these 37 Stunning Paleo Pumpkin Recipes to get you started.

Wild Caught Krill or Salmon

Both types of fish possess a powerful anti-wrinkle capacity due to a special compound known as astaxanthin that protects against oxidative stress. It may also increase antioxidant production, improving skin elasticity. (9, 10) Try these Salmon Bites with Sweet Potato Buns for a wrinkle-free double whammy.

Watermelon

These summertime melons contain lycopene, a carotenoid known to protect the skin against sunburn by increasing its defense against UV light-mediated damage. (11)

Grass-fed Liver

Liver is a rich source of the active form of vitamin A, known as retinol. In a review of topical methods to counteract skin wrinkling, it was discovered that retinol can inhibit the UV-induced breakdown of collagen. (12) Given the nutrient density of organ meat, a little goes a long way – you only need to eat a few ounces per week to reap the benefits.

Egg Yolks

Pastured egg yolks are a rich source of vitamin D3, which is essential for the body’s immune and inflammatory responses. Vitamin D3 also happens to protect the skin cells from UV-induced cell death. (13) Try these Eggs in Sweet Potato Hash Brown Nests for a wrinkle-fighting start to your morning.

Green Tea

The polyphenols found in green tea can protect the skin from the effects of UV radiation, including wrinkles and skin cancers. (14) Matcha tea is a delicious way to get a concentrated source of the anti-wrinkle polyphenols.

Turmeric

This Indian spice contains a compound known as curcumin, shown to protect and help mitigate oxidative stress and suppress inflammation – two key contributing intrinsic factors in skin wrinkling. (15) There are plenty of ways to cook with turmeric and nearly as many ways to drink turmeric, too.

Tuna

Tuna contains a quinone called Ubiquinol, or CoQ10, a well-known and powerful antioxidant compound. CoQ10 safeguards the skin from oxidative stress while improving mitochondrial function in the skin, which increases its antioxidative anti-wrinkle potential. (16)

Raw Honey

Honey possesses strong antimicrobial properties, which can help mitigate inflammation on the skin. It is also useful for supporting the healing of wounds and burns, regulating the pH and slowing wrinkle formation. To reap these anti-aging benefits, add raw honey to tea, coffee or smoothies for an energizing, anti-wrinkle boost. You can even make a face mask by smothering your face with honey. Let it sit for 10-15 minutes, then rinse with warm water. (17)

The Bottom Line

While aging is inevitable, there are a number of foods we can eat to best protect our skin from stress and other factors that cause accelerated aging. There is sound evidence that nutrition provides a promising strategy for safely and naturally slowing the aging process and preserving your skin’s youthful glow.

(Read This Next: The 9 Best Anti-Aging Foods to Eat Every Day)

Chances are, your makeup is FULL of toxic chemicals that disrupt your hormones and are even linked to cancer. Here’s what you can do about it:

Ann Marie Gianni is a skincare line that lets you have beautiful,
glowing, radiant skin without putting your health at risk.

Ann Marie Gianni is
a skincare line that lets
you have beautiful,
glowing, radiant skin
without putting your
health at risk.

35 Best Anti-Aging Foods For Younger-looking Skin Ramona Sinha Hyderabd040-395603080 July 11, 2019

Several things get better with age. For example, cheddar cheese and the unbelievably rich flavor of wine. But unfortunately, it’s not the same with your skin. As you grow old, your skin cells start to break down. You won’t believe it, but the first signs of aging start appearing from your mid-20s! Although you cannot reverse the aging process, luckily, you can slow it down and keep your skin young-looking for long. How? Through Nature’s best-kept secrets. And here, I have shared all those secrets with you. Read on to know all about the best anti-aging foods out there.

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 (1).
  • 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 (2).
  • Omega-3 Fatty Acids: They have anti-inflammatory properties, and their supplements have shown to slow down the aging process (3).
  • Polyphenols: The consumption of polyphenols protects you from UV damage. They are potent antioxidant and anti-inflammatory agents and have anti-DNA damage effects (4).
  • Vitamin D: This vitamin protects your skin cells from damage due to UV exposure, prevents skin infections, and has an anti-aging effect (5).
  • Selenium: It boosts the antioxidant defenses of your skin, protects the skin cells from UV damage, and has anti-inflammatory effects (6).
  • Vitamin C: It protects your skin against pollution and other environmental effects, boosts collagen production, and exhibits antioxidant properties (7).
  • Vitamin E: It protects your skin from oxidative stress, thus preventing long-term damages such as wrinkles, edema, erythema, and thickening of the skin (8).
  • Flavonoids: They prevent oxidative stress, thus preventing the signs of aging (9).
  • 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 (10).

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.

35 Best Anti-Aging Foods that Make You Look Younger

1. 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 (12).

How To Have It?

Add fresh blueberries to your smoothies to get its full benefits.

2. Avocado

Avocado is one of the anti-aging foods with immense health benefits. It is rich in potassium, vitamins A, C, E, and K, and antioxidants that fight the effects of aging (13). Moreover, it’s good for your overall health.

How To Have It?

You can mash avocados and use it as a spread for your toast or simply slice it and add to your daily salad.

3. 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.

How To Have It?

Add pomegranate to your smoothies and salads for that extra crunch or you can eat it as it is.

4. 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 (14).

How To Have It?

There are many ways to consume this summer fruit but you can simply slice it or cut it in chunks, sprinkle some pepper and eat.

5. Tomatoes

Tomatoes contain lycopene. This is a non-provitamin A carotenoid that protects your skin from sun damage (15). Moreover, the skin of tomato has an anti-inflammatory effect on the human skin, and the flavonoids in the fruit slow down aging.

How To Have It?

Tomatoes can be added to your curries, pasta, salads to give that flavorful zing to your dish.

6. 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 (16).

How To Have It?

Make fig tarts, slice it and add to your pizza or fruit salad -there are plenty of ways to consume figs.

7. 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 (17).

How To Have It?

Who doesn’t love strawberries! Strawberry in your salads, smoothies, tarts, and cake toppings – there is no dearth of choices.

8. 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 (18).

How To Have It?

When life gives you lemons, you can make lemon juice, lemon tarts, sprinkle it on your salads or grills, or just add to your fresh fruit bowl for an extra zing.

Vegetables

9. 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 (19), (20).

How To Have It?

Probably the best way to have broccoli is by steaming it and then adding a bit of salt, olive oil, and vinegar. You can even roast it and eat it.

10. Carrots

These crunchy and tasty vegetables are excellent sources of beta-carotene, potassium, and antioxidants. They aid weight loss and keep your skin healthy (21).

How To Have It?

Carrots can be eaten raw or you can juice it, add in your stir-fry and salads and then have it.

11. 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 (22).

How To Have It?

Red cabbage is easy to prepare. Raw red cabbage can be used in salads. You can make pickles with red cabbage or try something unique like making potato and cabbage hash.

12. 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) (23). It is also rich in antioxidants that help you get younger-looking skin.

How To Have It?

Saute spinach leaves with olive oil and a bit of garlic or stir-fry it with a bit of low-fat cream cheese. The simplest way to consume spinach is by adding a handful of leaves to your smoothie and blend it.

13. 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 (24), (25).

How To Have It?

Sliced cucumbers with a hint of pepper, salt, and lemon are extremely refreshing on a hot summer day.

14. 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 (26), (27).

How To Have It?

To eat sweet potatoes, you can cut it in chunks and then boil it or simply roast unpeeled sweet potato and then have it with a bit of herb and olive oil.

15. 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 (28).

How To Have It?

It’s a bit difficult for humans to digest raw chaga mushrooms. So, the best way to consume it is by using a chaga mushroom extract (which you can easily buy) and then mix a few drops with your regular tea or juice.

16. Brussel Sprouts

They are exceptionally rich in vitamins C and K (29). 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 (30).

How To Have It?

You can simply roast brussels sprout with salt and pepper or blanch it then stir fry it with onion and garlic. Or simply steam it, add a bit of lemon juice, pepper, salt, and feta cheese, and relish!

17. 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 (31).

How To Have It?

Brinjals can be eaten in many ways. Make a dip with them (Baba Ghanoush), roast it and savour with a bit of salt, pepper, and chopped onions, or just fry it in a bit of mustard oil.

Beverages

18. Green Tea

Green tea contains polyphenols that boost the production of keratinocytes, thus slowing down the aging process of your skin. Moreover, it reduces the extracellular matrix damage on your skin, thus eliminating wrinkles (32).

How To Have It?

Early morning is the best time to drink green tea. However, make sure you are not having green tea more than thrice a day.

19. 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 (33). More reason to say cheers!

How To Have It?

A 5-ounce glass a day of this healthy drink is fine for your health. However, too much of it can be equally bad for you.

20. 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 (34). 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).

How To Have It?

Almond milk is one of the best substitutes for those who want to avoid dairy. Make smoothies or simply drink it minus any sugar or added flavors.

Herbs and Spices

21. 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 (35). Both consumption and topical application of turmeric are good for your skin.

How To Have It?

Turmeric is widely used in Indian cuisines. A Pinch of turmeric in your daily fries, veggies, and a glass of milk is very healthy.

22. 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 (36).

How To Have It?

Drizzle it in your salad bowl or toss a handful of this herb in your pasta or just add it in your smoothie – parsley can be consumed in multiple ways.

23. Garlic

A study shows that garlic has antioxidant, antibacterial, and detoxification properties that have youth-preserving and anti-aging effects on your skin (37).

How To Have It?

The best way to have garlic is raw (chop it and swallow it with your favorite drink). However, garlic delivers a pungent and spicy flavor to your roasts and stir fries.

24. 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 (38).

How To Have It?

The best way to consume saffron is by soaking a few strands in milk and then drink that saffron milk.

Other Food Items

25. Salmon

Astaxanthin is the compound that gives salmon its reddish hue. It not only prevents inflammation but also reduces oxidative stress, thus slowing down the signs of aging (39). Also, salmon is packed with selenium and is rich in omega-3 fatty acids (40).

How To Have It?

You can have salmon grilled or baked or broil it with spices and butter.

26. Olive Oil

Extra virgin olive oil contains oleic acid that reduces the effect of C-reactive protein (41), (42). C-reactive protein is associated with age-related issues. It also impairs the cell regeneration process in your body (43). By reducing its effect, olive oil helps you stay young.

How To Have It?

Mix olive oil in your salad dressing or use it in the marinades and sauces or simply used it as dips instead of mayo or butter.

27. 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 (44). It also helps in repairing and regenerating your skin. Collagen protein is often found in foods such as fish, vegetables, citrus fruits, etc.

How To Have It?

Simply add the food items rich in collagen protein in your diet or you can even get collagen protein supplements in the market.

28. Dark Chocolate

A study found that consuming dark chocolate prevents wrinkles and maintains skin elasticity and hydration levels. The flavanols present in dark chocolate prevent the damage caused by UV rays (45).

How To Have It?

Use dark chocolate to garnish your cakes and morning bowl of cereals and oatmeal. And if the bitterness doesn’t bother you, eat it as it is.

29. 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 (46), (47). These compounds prevent skin aging and damage caused by UV rays, inflammation, and ROS (Reactive Oxygen Species) (48), (49).

How To Have It?

Add it to the hummus to give it a fun twist, cook black beans with quinoa or make a healthy veggie and bean soup – you can eat beans in any way you want.

30. 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 (50), (51).

How To Have It?

The best way to have walnut is to roast it and have as your mid-day snack. If you want, you can chop some and use it to garnish your cakes, cereal bowls, and cookies.

31. Maca

Maca root has tremendous health benefits. A study also found that when applied to the skin, maca extracts prevent skin damage caused by UV exposure (52). They contain polyphenol antioxidants that keep your skin healthy (53).

How To Have It?

If you have got maca powder you can add a teaspoon to your morning coffee or put some in your smoothie. That’s it!

32. Sesame Seeds

Sesame seeds contain sesamin. This is a type of lignan (phytoestrogens) that has anti-aging effects on the skin (54).

How To Have It?

Chewing raw sesame seed in the morning is good for health. You can consume sesame seed oil. And if you have a sweet tooth then roast sesame seed, mix it in jaggery and roll them into small balls.

33. Clarified Butter (Ghee)

Ghee is loaded with vitamins A, C, D, E, and K. It contains alpha-tocopherol that protects your skin from damage and keeps it youthful (55).

How To Have It?

Ghee is extensively used in Indian cuisine. You can use ghee for sauteing, use it on your baked goodies instead of butter or simply use it instead of oil for cooking.

34. 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 glowing (56).

How To Have It?

You can eat plain yogurt or blitz it a bit with your favourite fruit to add some flavor. Yogurt can be used as a dip or as salad dressing in place of mayonnaise.

35. Oatmeal

Oatmeal contains avenanthramide. This compound is only found in oats and is a strong antioxidant. It has anti-inflammatory and antioxidant properties that help in slowing down aging (57).

How To Have It?

Start your day with a bowl of oatmeal and warm milk or mix it with a bit of yogurt, dried fruits, and sliced fresh fruits and turn it into yummy muesli.

Here is a quick recap of all the anti-aging foods for beautiful skin that should find a place on your plate:

They say, “beauty is only skin deep.” True that! When you eat well and enrich your body with nutrients, it shows on your face. Include all these superfoods in your diet, and you will not have to rely on anti-aging treatments and creams to look young.

Let me know what you think about this article. And if you think I missed something, feel free to drop a comment below.

Recommended Articles:

  • 15 Best Anti-Aging Herbs For Youthful Skin
  • 25 Best Foods For Healthy Skin
  • 25 Simple Homemade Tips For Anti-Aging
  • 24 Simple Tips To Get Younger Looking Skin

The following two tabs change content below.

  • Latest Posts
  • Bio

Latest posts by Ramona Sinha (see all)

  • 10 Best Japanese Eye Creams – Our Picks For 2019 – November 25, 2019
  • 10 Best Korean BB Creams To Try – 2019 – November 13, 2019
  • 10 Best Japanese Face Washes and Cleansers of 2019 – November 13, 2019
  • 10 Best Korean Moisturizers For Oily Skin – November 1, 2019
  • 12 Best Japanese Face Masks For Every Skin Type – The Best Of 2019 – October 31, 2019

Ramona Sinha

Ramona has a Master’s degree in English Literature. She believes that beauty begins with a good skin care regimen and is on a mission to eliminate all toxins from her routine. She helps readers select products and ingredients specific to their skin type and gives out tips to keep their skin healthy in a natural way. When Ramona is not working or experimenting with a new skin care product or ingredient, her books and a passion for music, good food, and traveling keep her busy.

  • Soya

    No, you don’t have to be vegan or vegetarian to reap the anti-ageing benefits of soya. Made from the edamame bean, soya is thought to have a collagen-boosting, anti-ageing effect on the body, so, coupled with the high levels of protein and low fat that it contains, it’s an ideal addition to your diet if you’re looking to firm up fast. Take it in supplement form, drink as milk, or stir-fry some tofu with a few other ingredients on this list for a powerful anti-ageing meal.

  • Spinach

    Next time you do the weekly shop, back away from the iceberg lettuce and pick up a bag of spinach instead. Each green leaf is packed full of iron and vitamin C, both of which are essential for collagen production. Collagen is the rubbery protein that gives skin and muscles their elasticity and keeps you toned, youthful and glowing. It’s also super-filling and very low in calories, which is always a bonus.

  • White Tea

    White tea is the gold standard of all teas, thanks to the high levels of antioxidants it contains. It is formed from the very tip of the tea plant, where the most nutrients are, so it is a more potent anti-ageing source than green or black tea. Two to three cups a day ought to do it, so boil up a brew with a slice of fresh lemon and enjoy.

  • Raspberries

    How can the tiny soft-skinned raspberry help us stave off wrinkles, we hear you cry? Well, each fruit is packed full of vitamin C and other antioxidants, which can slow the ageing process by tracking down damageing ‘free radicals’ (harmful toxins in the body) and getting rid of them. They also stimulate collagen production.

  • Strawberries

    Strawberries go one better than raspberries. Much like their smaller, sharper cousins, they too are bursting with antioxidants and other anti-ageing nutrients, as well as helping to stimulate collagen production. They can also help to keep teeth bright, and prevent that tell-tale yellowing stain from forming, because they contain a natural enzyme that acts as a tooth whitener.

  • Grapes

    Grapes and their seeds contain some of the most potent antioxidants on planet earth – OPCs. These are 50 times more powerful than skin conditioning vitamin E and 20 times more powerful than vitamin C. Taken alongside vitamin C, OPCs become even more potent, protecting the skin from damage caused by pollutants and toxins, while assisting the repair of collagen. Red grapes contain more OPCs than white grapes do, so opt for them instead.

  • Blueberries

    There’s a reason blueberries have been labelled a ‘superfood’ – they are a particularly potent source of antioxidants, vitamins and minerals, while remaining low in calories and high in fibre, making them a great midday snack to enjoy between meals. They also contain natural substances that boost the skin’s elasticity and can prevent it from damage.

  • Beans

    Beans are an anti-ageing essential, and not just because they’re packed full of body sculpting protein. They contain nutrients essential for stimulating collagen production, as well as helping to look after your heart and circulation by actively lowering cholesterol. The better your circulation, the better chance your body has of getting rid of toxins that could potentially accelerate the rate at which you age.

  • Sweet Potato

    Orange vegetables like sweet potato are packed full of vitamin A, which helps to regenerate collagen in the body that has been damaged and prevent a loss of skin elasticity. They are also a great source of complex carbohydrates, which could keep you feeling fuller for longer.

  • Carrots

    Carrots, too, are potent sources of vitamin A, and can prevent damage to the skin before it even occurs by boosting collagen production. Vitamin A is also essential for eye health, so could help to slow the natural deterioration of eye sight that comes with ageing, too.

  • Cantaloupe Melon

    Why cantaloupe, you say? Well, just one cup of melon contains over 100 per cent of your daily intake of vitamins A and C, both of which are essential for preventing skin damage, retaining elasticity and stimulating collagen production, which slows naturally as we get older. It’s full of water, too, so makes a hydrating low calorie treat.

  • Kale

    Like spinach, kale is packed full of iron and vitamin C, which encourages the production of collagen, prevents skin damage, and fends off wrinkles. Delicious steamed, stir-fried or lightly boiled – just be careful not to overcook it, as it will lose its vitamin richness.

  • Broccoli

    If there is any food type that deserves the heavyweight nutrient title of ‘superfood’, it’s broccoli. Each floret is packed to the nines with anti-ageing vitamins, anti-oxidants and minerals, including bone-strengthening calcium and potassium – a naturally occurring mineral essential for proper brain and nerve functioning.

  • Beetroot

    Red vegetables, like beetroot, contain a naturally-occurring plant chemical called lycopene – a powerful antioxidant that encourages skin elasticity through collagen production, as well as protecting it from sun damage. Beetroot is also a diuretic ( it makes you pee), and could lend a helping hand to the body’s natural detoxification process, which eliminates harmful toxins that can speed up the ageing process.

  • Red Peppers

    Red peppers, too, are great sources of lycopene, keeping your skin firmer and retaining its elasticity for longer by stimulating collagen production. We prefer them drizzled with olive oil and grilled with a slice of low fat feta cheese for an added calcium boost.

  • Tomato

    If it’s skin damage you seek to prevent, you’d be wise to include plenty of tomatoes in your diet. Like peppers and beetroot, each scarlet fruit contains a potent supply of lycopene – the plant chemical which gives red vegetables and fruit their colour.

  • Celery

    One of the most ageing things you can do to your body is put it under lots of stress. Celery contains a cocktail of nutrients that actively lowers the blood pressure by reducing hormones that induce feelings of stress, and relaxing the muscles around the arteries. It’s also an effective diuretic, so can help to flush skin damaging toxins from the body, too.

  • Cucumber

    Cucumber is often applied topically to areas of the skin to improve moisture levels and fade wrinkles, particularly around the eye area. But make sure you eat those slices afterwards, because they’re rich in collagen-boosting vitamins A and C, as well as vitamin K, which is essential for bone strength and proper brain function. Cucumbers also contain lutein and zea-xanthin – natural compounds that seek out and destroy harmful toxins in the body.

  • Salmon

    Oily fresh fish like salmon is essential for keeping up a youthful appearance, because it is high in protein – which maintains firm skin tone and repairs damage – as well as omega 3 and 6 fatty acids: fats our body needs, but does not produce naturally, so we need to eat them to get the benefits.

  • Tuna

    And the benefits of omega 3 and fatty acids include keeping joints more subtle, supporting proper cell function and promoting healthy blood pressure. Tuna, like salmon, boasts a rich supply – as well as skin-firming protein and other essential anti-ageing nutrients.

  • Oysters

    If you can stomach them, oysters are a real all-round beauty booster you’d be wise to invest in. The slippery shellfish are particularly high in damage repairing protein, calcium, zinc, selenium, iron and vitamin A, all of which are essential for stimulating collagen production and promoting a more youthful complexion. Plus, they’re less than 20 calories a shell, so get slurping!

  • Mackerel

    Mackerel has been long heralded for its potent blend of brain-boosting and anti-ageing nutrients: each serving is packed full of omega 3 and 6 fatty acids, calcium, selenium, magnesium, potassium, folate, niacin, vitamins A, B12, C and K (phew!). Eat it three or four times a week if you want to get smarter, and turn back the clock at the same time.

  • Cabbage

    Together with spinach and kale, cabbage is a leafy green vegetable that could keep you looking younger for longer. Vitamins found in cabbage include vitamin A, which is essential for collagen production and eye health, vitamin B, which helps boost the metabolism and maintain energy levels, vitamin C, which bolsters the immune system, and vitamin E, which is essential for skin health. It’s also a diuretic and could prevent ageing damage by speeding up your body’s natural detoxification process.

  • Brazil Nuts

    Let us introduce you to a little-known anti-ageing nutrient called selenium. Selenium aids the production of an antioxidant called glutathione, which actively slows down the skin’s ageing process by repairing cell damage from things like sun overexposure. Alongside skin conditioning vitamin E and protein, Brazil nuts contain selenium in abundance.

  • Sardines

    Because anti-ageing minerals like selenium are not found naturally in the body, we have to consume them in order to reap the health boosting benefits. Sardines are a rich source of selenium, as well as omega 3 and 6 fats, lean protein, and other skin-conditioning nutrients. Take that, crow’s feet!

  • Herring

    Even the humble herring becomes an anti-ageing hero when you consider what the white fish has to offer. Selenium, protein, omega 3 and 6 fatty acids… The list of damage preventing skin nutrients is endless. Best eaten steamed or grilled with lemon, and paired with other ingredients on this list for a wrinkle-tackling tonic on a plate.

  • Garlic

    Garlic is an almost unbeatably powerful weapon in the war against wrinkles. It’s anti-inflammatory, anti-bacterial and anti-viral, and actively reverses cellular decay, which is part of the ageing process. Garlic is at its most potent and beneficial when eaten raw, so hold your nose and have the mints on standby, or chop up fine and toss into a salad.

  • Onions

    Like garlic, onions are also pretty good at this whole anti-ageing lark. Though not quite as potent as their smaller, stronger cousins, they similarly have anti-inflammatory, anti-bacterial and anti-viral properties, and can help to prevent cellular damage. Again, raw is best, so chop finely into a salad and brush your teeth swiftly afterwards.

  • Oranges

    Oranges are well-known sources of antioxidant vitamin C, which actively tracks down and destroys ageing toxins in the body. But they’re also thought to be effective at helping to reduce blood pressure levels and improve circulation – both of which can speed up the process of detoxification, and regulate stress hormone levels.

  • Grapefruit

    Grapefruit is often thought of as an effective slimming aid, because it contains enzymes that catalyse the breakdown of fat in the body. But did you know eating the fruit could prevent signs of ageing, too? It’s true, thanks to high levels of vitamin C and a flavanoid called naringenin – the substance which gives the fruit its bitter taste. This binds to toxins and helps to flush them out of the body’s system before they can cause any damage.

  • Greens

    Greens are as cheap as chips – much cheaper than anti-ageing creams too, we might add – but contain almost all of the essential nutrients needed to maintain skin health and prevent ageing damage. We’re talking vitamin A, C, K – the lot. So lightly steam, boil or stir-fry and see if it makes a difference.

  • Lean Chicken

    Never underestimate the importance of getting enough protein from your diet. Protein repairs muscle and cell damage, keeps skin firm and taught in its collagen form, and is essential for organ function and hormone production. You should aim to eat around 15-20g of protein with each meal. A grilled chicken breast is ideal, because it’s low in fat and high in protein.

  • Turkey

    Another great low fat source of protein is turkey meat. The dark part of the bird meat has an added, beauty-boosting and anti-ageing quality to it, too, and contains twice the amount of riboflavin and zinc in it as white meat. Zinc might only be needed in trace amounts by the body, but it is essential for the production of protein, and therefore collagen. So if you want a fresh, youthful complexion, go for foods rich in zinc.

  • Eggs

    Eggs are pretty fabulous sources of anti-ageing everything, including Omega 3 fatty acids, protein, selenium and zinc, but egg yolks also contain another wrinkle weapon – biotin. Biotin is needed for cellular fat production in the body, which is critical for cell turnover, and therefore, repairing damaged skin. So, poach away!

  • Yoghurt

    Forget Müller Corners – It’s the live, low-fat, natural kind of yoghurt we’re after. Not only is live yoghurt a rich source of anti-ageing vitamin A, protein and calcium, but it also contains cultures that can help your digestive system to absorb all these wrinkle-preventing nutrients more effectively. Team with berries and Brazil nuts for even more anti-ageing power.

  • Walnuts

    As well as containing high levels of vitamin E, protein and omega 3 fatty acids, walnuts are pretty good at preventing future damage by actively lowering stress levels. It’s a bio-natural source of melatonin – the substance that helps us sleep better and for longer, which means our bodies can repair themselves more quickly. Walnuts have even been linked to the relief of depression and the improving of brain function.

  • Flaxseeds

    Omega 3 fatty acids aren’t just found in animal products – nuts and seeds, like flaxseeds, contain abundant amounts too, supporting a healthy heart and regular blood pressure. They’re also packed with protein and fibre, so are a great nutritional addition to any diet plan – particularly an anti-ageing one. Sprinkle on cereals, bake in cakes, or take in oil form to get the most out of them.

  • Oats

    Oats are packed with antioxidants – a critical weapon in the fight against cell damage caused by free radical toxins in the body. These pesky chemicals are the main culprit of cell decay, which accelerates the ageing process. Plus, eating oats encourages lower cholesterol levels and has an anti-inflammatory effect on the digestive system. A flat belly bonus? Yes please.

  • Brown Rice

    Like oats, brown rice is also a rich source of age-defying antioxidants, as well as damage-repairing protein and complex carbohydrates, which can help to keep blood sugar levels regulated. Fluctuating blood sugar levels can cause stress on the body, which is one of the biggest accelerators of ageing.

  • Red Wine

    At last! An alcoholic beverage we’re encouraged to consume for the sake of our health and beauty. Red wine has long been championed for its anti-ageing properties, because, like the red grapes it’s made from, it is full of antioxidants and flavanoids. Red wine is also thought to promote a healthy heart and to have an anti-inflammatory effect on the body, thanks to a natural compound called resveratrol it contains.

  • Coffee

    Poor old coffee gets a bad rep in diet circles, and is often cut out completely. But, much like tea, it has a plethora of anti-ageing benefits to offer. Not only are coffee beans packed with antioxidants, but the natural caffeine they contain helps to stimulate neural function, and has even been linked to reducing the risk of Parkinson’s Disease.

  • Green Tea

    Like its more potent, white tea relative, drinking green tea can help to protect the proteins that make up the skin’s elastic structure, while preventing the activity of enzymes that break down collagen and causes wrinkles and fine lines. This is because green tea is rich in polyphenols – a type of antioxidant which is anti-inflammatory, and can improve skin texture.

  • Dark Chocolate

    Even chocolate can help keep you looking younger for longer. Dark chocolate is packed full of age-resisting antioxidants and flavanoids, while remaining high in caffeine, which is thought to prevent the onset of degenerative brain illnesses in later life. The higher the cocoa count, the better too, so swap it in instead of milk chocolate next time a sweet craving takes hold.

  • Water

    If you want to retain your skin’s moisture and youthful texture, then it makes sense to keep it hydrated with plenty of water. Drinking lots of water also speeds up the body’s natural detoxification process, and helps it flush out harmful substances that could cause ageing. Try to stick to the recommended eight glasses a day, and remember to drink more if you’re exercising.

  • Avocados

    Avocados are the perfect cure for tired, lack-lustre looking complexions, because they’re full of healthy plant fats to support cell function and structure, as well as being loaded with skin-conditioning vitamin E and other antioxidants. Plus, they’re not bad on the old taste buds either, so squeeze on a bit of lemon and get chomping.

  • Blackberries

    Blackberries are rich sources of antioxidants, including vitamin C, and can slow down the ageing process by helping to fight against free radicals that cause damage to the skin. They are also low in calories and high in fibre, making them a slimming snack to enjoy at any time of the day.

  • Cranberries

    As well as being packed full of toxin-zapping antioxidants, cranberries are a natural diuretic, and can help the body to flush out unwanted and harmful chemicals which could have a damaging, ageing effect on you. Drink in juice form (sugar free and natural, rather than from concentrate) or eat alone to reap the benefits.

  • Pomegranate

    Out of all the fruits you can eat to keep you looking brighter and more youthful, pomegranate is probably the best. Each jewel-toned fruit contains an abundant amount of vitamin C, vitamin B5, potassium and antioxidant polyphenols – the same plant nutrients that are found in green tea. They are also thought to actively protect against cartilage deterioration, and promote heart health.

  • Pumpkin Seeds

    Brace yourselves – pumpkin seeds contain a long list of anti-ageing ingredients, including (deep breath) zinc, magnesium, iron, copper, vitamin A, B, K, manganese, protein, niacin, thiamine and omega 3 fatty acids, the combined power of which is pretty unbeatable when it comes to slowing down collagen breakdown. Take that, wrinkles!

  • Apricots

    Aside from being delicious, apricots are a powerful anti-ageing ingredient because they contain the highest levels and the widest variety of carotenoids – antioxidants that can help to prevent heart disease. They are also a rich source of iron, which is essential for heart health.

  • Lentils

    Lentils are an unlikely anti-ageing hero, because they contain essential collagen-boosting vitamins, protein, complex carbohydrates and fibre. They are also an important component in the production of hyaluronic acid in the body, which is a powerful anti-ageing substance. Whether eaten in curry form or blended as a soup with some other ingredients on this list, it’s all good news for our youth and bad news for wrinkles.

Foods to Favor

Go for a Mediterranean-style diet, Harlan says. Vegetables, fruits, whole grains, low-fat dairy, and lean protein can help fight inflammation and keep you looking your best, he says.

Eat whole foods that are closest to their natural state as possible, says Giancoli. For example, instead of apple sauce, try a fresh whole apple.

Try eating more of these foods:

Romaine lettuce. It’s high in vitamins A and C, which curb inflammation. Also try broccoli, spinach, arugula, watercress, escarole, and endive.

Tomatoes. They’re rich in a nutrient called lycopene. So are watermelon, grapefruit, guavas, asparagus, and red cabbage.

Salmon. It’s high in omega-3 fats, which fight inflammation. Tuna is another good choice.

Lentils and beans. These are good sources of protein and are loaded with fiber and nutrients. Try black beans, split peas, limas, pintos, chickpeas, and cannellini beans.

“Your skin is essentially made of protein, so if you don’t get enough healthy protein in your diet, your skin will reflect that,” Giancoli says. “Along with fish, beans are a great way to get it.”

Oatmeal. Whole grains such as oatmeal, whole wheat breads and pastas, brown rice, and quinoa help curb inflammation.

“These also have B vitamins in them, like thiamine and riboflavin, which are important for skin as well,” Giancoli says. If you don’t get enough, it can give you rashes and make your skin look scaly, she says.

Go for a variety and make this way of eating a habit.

“If you’re not getting enough of the good stuff on a regular basis, you won’t be able to produce healthy new skin cells in the way that you should,” Giancoli says.

33 Foods That Fight Aging from the Inside Out

Aging gracefully and looking younger than ever requires you to stick like glue to several habits: regular exercise, at least seven hours of nightly sleep, and a meticulous skincare regimen. But the single most important has less to do with what you put on your body than what you put in it.

Yes, we’re talking about your diet. By choosing the right foods (and giving up the wrong ones), you’ll nourish not only your body and brain but also your skin, your hair, and your overall demeanor—for years to come. Here’s how to get things on the right track. (And best of all: every food herein is downright delicious.)

1 Sesame seeds

To maintain healthy bones for life, increase your sesame seed intake. Packed with calcium, iron, magnesium, phosphorous, and fiber, they’re are essential to keeping your bones healthy and strong, says Annie Kay, lead nutritionist at Kripalu Center for Yoga & Health. Bonus: they’re delicious—and not uncommon. Next time you’re at a poke spot, just ask for a sprinkling.

2 Nuts

Nuts are one of the best foods on the market for fighting off aging—as long as you consume them with regularity, says Julieanna Hever, a plant-based dietitian. In order to gather the most benefits from this common anti-aging snack, be sure to consume at least one to two ounces of mixed nuts every day, preferably of a mix that contains almonds, cashews, pecans, and pistachios, which pack a punch of essential vitamins like phytosterols, protein, and cholesterol-reducing fiber.

3 Dark chocolate

According to a study published in Frontiers in Immunology, regular consumption of dark chocolate has many positive effects on your body, especially in the anti-aging realm. Cocoa and dark chocolate polyphenols (the polyphenols being compounds found in plants) have the power to “switch on” certain signaling pathways that exert antioxidants and anti-inflammatory properties that simultaneously work to make your body and skin healthier. Further, cocoa polyphenols were shown to induce the release of nitric oxide that is proven to protect your heart and promote heart health in general. When picking out your next dark chocolate bar, opt for those with a higher percentage of cocoa, as they contain less sugar than other varieties.

4 Blueberries

While every variety of berry provides a generous supply of antioxidants, blueberries truly give you the most bang for your buck, says a study published in Molecular Nutrition & Food Research. According to the research, blueberries contain a variety of phytochemicals that can limit “the development and severity of certain cancers and vascular diseases including atherosclerosis, ischemic stroke, and neurodegenerative diseases of aging.” So, while blueberries won’t necessarily prevent cancer or strokes from occurring outright, they do possess the ability to lessen the severity of disease or to greatly diminish the chances of developing cancerous cells.

5 Pineapples

To truly safeguard your skin (and, well, entire body) from aging, regularly indulge in fresh pineapple, says a study published in the Evidence-Based Complementary and Alternative Medicine journal. In fact, pineapple turns out to be one of the best anti-aging foods out there, containing generous amounts of key nutrients like fiber, magnesium, vitamin B, testosterone, vitamin C, and phosphorous, that all work together to support the heart, brain, immune system, colon, lungs, and bones. Not bad for one fruit.

6 Lemons and Limes

If you’re looking to steer clear of excessive wrinkles and keep your skin smooth throughout your golden years, regularly ingesting water packed with lemons and limes is a great place to start, according to a study out of the United Kingdom. Increasing the amount of Vitamin C-rich citrus in a diet (namely: lemons and limes) was shown to greatly improve the appearance of wrinkles and dull skin in middle-aged women. For an easy way to get more of this anti-aging food, drop a few slices into your water.

7 Oranges

To boost your body’s collagen production the natural way, increase the number of oranges you eat on a regular basis. According to Lyssie Lakatos and Tammy Lakatos Shames of The Nutrition Twins, oranges contain collagen, which makes the skin more elastic, dewy, and younger-looking. Even better, oranges also contain plentiful amounts of vitamin C, which has the ability to boost your immune system and give you relief from any current cold symptoms.

8 Watermelon

To greatly boost your intake of water in the yummiest way possible, reach for a few slices of watermelon. Water on its own has the power to keep your skin looking young and fresh, simply by supplying water to the cells that make up your skin, says the University of Wisconsin School of Medicine and Public Health. As an added bonus, watermelon is also packed with a phytochemical called lycopene, which works to protect the skin from ultraviolet rays that can cause sun damage.

9 Olives

Olives provide a plentiful resource of polyphenols and phytonutrients that actually help protect your DNA and give you more energy, according to the book The DNA Restart, by Dr. Sharon Moalem, a scientist specializing in genetics and aging. However, be warned: you can only find the beneficial nutrients in fresh olives, as those available in the canned variety are actually stripped of these vital ingredients in the pitting process.

10 Mushrooms

While all varieties of mushrooms contain essential key vitamins, shiitake mushrooms are especially plentiful in copper, which, according to a report in the journal Development, could help delay or partly counteract your hair’s graying process. In fact, the report pointed out that a copper deficiency is relatively common, but can be an essential nutrient impacting the health of your hair follicles. So, to delay the inevitable graying process, snack on shiitake mushrooms on a regular basis, as just one cup holds more than a 100 percent of your daily recommended consumption of copper.

11 Sweet potatoes

This tasty variety of potato is chock full of vitamin A, a nutrient that has proven to revitalize collagen production in the skin, ultimately banishing fine lines and wrinkles and brightening your skin’s complexion. It’s also one of The 10 Healthiest Carbs That Won’t Derail Your Six-Pack.

12 Cooked tomatoes

That’s right—tomatoes actually contain more anti-aging properties when cooked, according to Lisa Hayim, registered dietitian and founder of The Well Necessities and TWN Collection.”Cooked tomatoes are loaded with lycopene, an antioxidant that protects the skin from damage. While raw tomatoes still provide the body with lycopene, the cooking process easier to be absorbed,” she told Redbook magazine.

13 Greek yogurt

Packing twice the amount of protein of regular yogurt, this low-fat snack contains vitamin C and D, which are essential for maintaining strong bones, especially after menopause, according to Harvard Medical School. For a healthy afternoon snack that counts as a third of your daily suggested calcium consumption, eat an eight-ounce portion of greek yogurt. And for a super-charged anti-aging bonus, sweeten your dish with a handful of blueberries.

14 Turmeric

If you weren’t already aware of this fact, your teeth will be happy to hear it—turmeric actually has the power to peel back just the right amount of enamel to strip your teeth of its surface stains. So, to literally peel back the stains of time on your teeth, brush with a turmeric-and-coconut-oil blend every now and then (three days in a row every three months) instead of using your typical toothpaste.

15 Cilantro

According to the American Journal of Clinical Nutrition, cilantro contains a wide variety of active phytochemicals that help to reduce the risk of cancer and cardiovascular disease by suppressing cholesterol synthesis and tumor growth. In short: get the fully souped-up guac next time.

16 Ghee

Ghee, a form of clarified butter that’s a staple in Indian cuisine, can contain a multitude of healthy fats that work to keep your skin soft and smooth—when it’s made from high quality, organic butter, that is.

17 Manuka honey

While you may not have heard of this particular kind of honey, you’ve likely crossed its path in natural skin care products, as it boosts cytokine production which in turn fights off pathogens and protects you from infections. When it’s applied to your skin directly (or even just consumed along with coffee or tea), this kind of honey rejuvenates skin and boosts immunity to harmful pollutants in the air, according to Hayim.

18 Saffron

If you’re not already taking advantage of the many benefits of consuming saffron on a regular basis, you’re missing out. According to research out of Universiti Putra Malaysia, saffron possesses the carotenoid phytonutrients crocin and crocetin, which have been proven to limit excessive eating and improving the symptoms of depression and PMS. Bonus: these nutrients have major anti-tumor effects on the body.

19 Oatmeal

For your next breakfast, make yourself a bowl of oatmeal—or, more specifically, steel-cut oatmeal, since it has less sugar (an anti-aging no-no) than your bowl of standard oatmeal. Oatmeal is loaded with zinc and iron, which are known to boost hair and nail growth.

20 Beans and lentils

Lentils might be the saving grace that your hair truly needed at this stage in your life, since their abundance of vitamin B9 has the power to both prevent gray hairs and balding. Aside from that, beans and lentils are both excellent sources of protein that fuel your body and give you a much-needed energy boost in a natural, crash-free way.

21 Broccoli

To keep your mind as sharp as it was in your younger days, you should be consuming much more broccoli, says a study published in Frontiers in Aging Neuroscience. Scientists involved in this study actually found the plant pigment lutein in the vegetable, which, when consumed more frequently, led to better mental cognition and performance of tasks that require intelligence.

22 Carrots

Not only does research suggest that carrots contain incredible cancer-fighting properties, but, according to Hayim, they’re also great for your skin. This is due to the fact that carrots are rich in vitamin A, which restores your skin’s elasticity and regenerates skin cells as it works to restore and regenerate collagen. (And no, eating too much of this vegetable will not turn your skin orange).

23 Edamame

Listen up: for those wishing that they could hop into a time machine and transport themselves back to a time when their skin was more soft and less wrinkle-prone, edamame is the answer to all of your skin care prayers. According to a study published in the Journal of Nutritional Science and Vitaminology, consuming unprocessed soy, like edamame, every day can actually help improve your skin’s fine lines and wrinkles. To see real changes, you’ll have to stick to this diet for at least three months, though, say the study’s authors.

24 Avocado

Yes, it’s time to embrace millennials’ favorite food. Avocados work with your body to combat aging (and avoid the common cold) by fighting inflammation to boost your immune system, brain, and entire body.

25 Pomegranate seeds

Add these beneficial seeds to your salads and smoothies more often to reap the benefits of compounds that work to increase your body’s ability to preserve collagen, which will keep your skin looking younger for years to come.

26 Watercress

To further the replenishment of your skin’s naturally occurring anti-aging chemicals, add watercress to your salads (and nearly every other food, if you’re willing) to stock up on vitamins A, B1, B2, B6, C, E, and K that keep your skin plump and smooth.

27 Red bell pepper

Red bell peppers, along with their high content of vitamin C (great for collagen production), also, according to a study in the Avicenna Journal of Phytomedicine, contain powerful antioxidants, called carotenoids, that carry a variety of anti-inflammatory properties that can help your skin protect itself from sun damage, environmental toxins, and pollution.

28 Papaya

Papain, an enzyme found in papaya, is actually found in many exfoliating products, as it assists your body in shedding dead skin cells. Aside from this enzyme, papaya also contains vitamins A, C, K, and E, along with calcium, potassium, magnesium, phosphorus, and B vitamins that, according to a study in Acta Informatica Medica, may actually delay signs of aging in your skin.

29 Spinach

For even more ways to renew your aging skin, start adding spinach to your diet. With regular consumption, the vitamins A, C, E, K, magnesium, plant-based heme iron, and lutein all come together to keep your skin and hair hydrated.

30 Cold-water fish

As you age, the skin-cell membranes that used to keep the moisture trapped in your skin start to lose their power. That’s where cold-water fish like sardines, salmon, and mackerel come into play. According to Fitness magazine, consuming these fish—which are full of omega-3 fatty acids—more often actually strengthens these weakening membranes, in turn reducing skin inflammation and redness.

31 Olive oil

While this calorie-heavy oil (120 in just one tablespoon!) should be consumed in small portions, recent studies show that those who indulge in olive oil on a more frequent basis have been able to prevent blemishes and wrinkles caused by old age. Further, the abundance of “nitro fatty acids” in olive oil can actually stabilize your blood pressure.

32 Figs

Because figs are rich in flavonoids and polyphenols, they can help to remove the free radicals from your skin cells, significantly slowing down the aging process of your skin.

33 Lean beef

Eating red meat in abundance isn’t great for your heart—but sticking to just a few servings of lean beef per week can do wonders on the anti-aging front. A diet rich in protein (of which beef is an excellent source) can work to maintain the collagen that keeps your skin looking young and healthy.

The effects of aging: can they be reversed?

Wrinkles, gray hair, poorer physical and cognitive health: these are some of the common manifestations of aging. But could it be possible to reverse the aging process in the future? Studies are increasingly suggesting so.

Share on PinterestAging is inevitable, but some studies suggest the effects of aging can be reversed.

In simple terms, aging is defined as the process of becoming older, which involves a number of biological mechanisms that lead to deterioration of health – both cognitive and physical – over time.

Of course, aging is inevitable. While many of us would like to stop the clock and avoid blowing out those birthday candles – an unsubtle reminder that we are another year older – it is beyond the realms of medical science.

What may be within reach one day, however, are ways to reduce or reverse the effects of aging, and we’re not talking about anti-aging face creams or cosmetic surgery.

Increasingly, studies have focused on strategies that could combat aging at its core – the cellular processes that contribute to age-related diseases and changes in our physical appearance as we become older.

In this spotlight, we explore the biological causes of aging, investigate what strategies researchers are proposing to fight the effects of aging, and look at what you can do to boost your chances of healthy aging.

The genetic aging theory

Many researchers believe the effects of aging are a result of numerous genetic and environmental factors, and these effects vary from person to person.

The genetic aging theory suggests that, just like hair color and height, our lifespan is influenced by the genes we inherit from our parents.

Such a theory may ring true; studies have shown that children of parents who have a long lifespan are more likely to live a longer life themselves.

And research from Sweden’s Karolinska Institutet (resource no longer available at www.nature.com) – published in 2013 – suggested that the aging process is influenced by mitochondrial DNA that we inherit from our mothers.

The team found that female mouse models passed mutations in mitochondrial DNA – which they accumulated through environmental exposures during their lifetime – to offspring, which reduced their lifespan.

But while evidence for the genetic aging theory is strong, the fact remains that healthy aging and longevity is largely influenced by our environment – that is, what we eat, how much we exercise, where we live and the compounds and toxins we are exposed to throughout our lifetime.

Oxidative stress and telomere length

Our DNA accumulates damage from environmental exposures as we age. While cells are capable of repairing most of this damage, sometimes it is beyond repair.

This most often occurs as a result of oxidative stress, where the body does not possess enough antioxidants to fix the damage caused by free radicals – uncharged molecules that cause DNA damage. Oxidative stress has been identified as a key player in the aging process.

Another major cause of DNA damage is the shortening of telomeres. These are the caps at the end of each DNA strand that protect our chromosomes – the thread-like structures that contain all our genetic data.

Share on PinterestTelomeres are the caps at the end of each DNA strand that protect our chromosomes; their shortening speeds up the aging process.

Telomeres naturally shorten as we age, reducing in length each time a cell divides. But when telomeres become too short, they are no longer able to protect the chromosomes, leaving them susceptible to damage that can lead to premature aging and disease development.

A recent study from the UK’s University of Cambridge suggests that telomere shortening as a result of environmental exposures may even be passed to offspring.

The team found that rats that had lower oxygen in the womb during pregnancy – often caused by smoking during pregnancy in humans – gave birth to offspring with shorter telomeres than rats that had higher oxygen exposure.

What is more, the oxygen-deprived offspring were found to have abnormalities in their blood vessels – a sign of faster aging and a predisposition to heart disease.

“We already know that our genes interact with environmental risk factors, such as smoking, obesity and lack of exercise to increase our risk of heart disease,” notes senior author Prof. Dino Giussani, from the Department of Physiology Development & Neuroscience at Cambridge, “but here we’ve shown that the environment we’re exposed to in the womb may be just as, if not more, important in programming a risk of adult-onset cardiovascular disease.”

The evidence for telomere length as a major player in the aging process has become so strong that researchers are looking to use telomeres as a biomarker for age-related diseases.

Last year, for example, Medical News Today reported on a study in which researchers revealed how a distinct telomere pattern in the blood could be used to predict cancer development.

But what if researchers found a way to extend telomere length to protect against age-related diseases and the other effects of aging? Or what if they identified a strategy that could protect against oxidative stress?

Such approaches may not be too far from reality.

Extending telomere length to slow aging

Last year, MNT reported on a study published in The FASEB Journal, in which researchers from Stanford University School of Medicine in California revealed they have discovered a way to increase the length of human telomeres.

Share on PinterestResearchers have uncovered ways to increase telomere length, which could slow aging.

The team – including study coauthor Helen Blau – used a modified form of ribonucleic acid (RNA) that consisted of the coding sequence for TERT – the active component of telomerase, an enzyme that maintains telomere health – to extend the length of telomeres.

By applying three applications of the modified RNA to human cells in a lab, they found they could increase the length of telomeres by around 1,000 nucleotides – around 10% – in a matter of days.

Blau and colleagues said their findings bring us a step closer to combatting both age-related and genetic diseases.

“One day it may be possible to target muscle stem cells in a patient with Duchenne muscular dystrophy, for example, to extend their telomeres. There are also implications for treating conditions of aging, such as diabetes and heart disease. This has really opened the doors to consider all types of potential uses of this therapy,” says Blau.

But according to other research, there may be ways in which we can extend telomere length ourselves in order to slow the aging process.

In December 2014, a study reported by MNT suggested following a Mediterranean diet – typically high in vegetables, fruits, nuts and olive oil, but low in saturated fats, dairy, meat and poultry – may lengthen telomeres.

From studying more than 4,600 healthy, middle-aged women, the team found that those who had greater adherence to a Mediterranean diet had longer telomeres than those with lower adherence to the diet.

Another study, published in September 2014 in the British Journal of Sports Medicine, suggested that reducing the amount of time sitting may protect against telomere shortening and extend lifespan.

Eradicating mitochondria to rejuvenate aging cells

Last month, Dr. João Passos, of the Institute for Aging at Newcastle University in the UK, and colleagues revealed a new strategy that they say could reverse the aging process: removing mitochondria from cells.

Mitochondria are described as the “powerhouses” of cells, giving them the energy to function, but previous research has also associated mitochondria with oxidative stress.

In their study, published in The Embo Journal, Dr. Passos and colleagues increased mitophagy – a process cells normally use to get rid of faulty mitochondria – in aging human cells, enabling them to eradicate all mitochondria.

They found that eliminating mitochondria from the aging cells triggered a rejuvenation process, reducing markers of cellular aging to levels that are normally seen in younger cells.

“This is the first time that a study demonstrates that mitochondria are necessary for cellular aging. Now we are a step closer to devising therapies which target mitochondria to counteract the aging of cells,” says study coauthor Dr. Clara Correia-Melo.

Reversing brain aging

When it comes to aging, one of the biggest concerns is how it will affect our cognitive function.

The majority of people will see a decline in cognitive skills as they age. This is because certain areas of the brain – particularly those linked to learning and memory – shrink as we get older, interfering with connections between nerve cells.

Others may experience a more severe form of cognitive decline, such as Alzheimer’s disease, which affects around 5.1 million adults aged 65 and older in the US, though this condition is thought to be triggered by the build-up of plaques and tangles in the brain, rather than brain shrinkage.

But increasingly, researchers are uncovering medical strategies that show promise for reversing brain aging. Last month, MNT reported on a study published in The Journal of Neuroscience, in which researchers successfully reversed aging in the brains of rats.

The team – from the University of California-Irvine – gave 11 rats a drug called ampakine every day for 3 months, while a further 12 rats received a placebo.

From brain scans conducted during treatment, the researchers found “middle-aged” rats in the placebo group had shorter dendrites – branch-like fibers that aid brain cell communication – and fewer dendritic branches than the “adolescent” rats that received the placebo.

The middle-aged rats that received ampakine, however, were found to have dendrites and dendritic branching that was comparable to those of the adolescent rats, suggesting that ampakine may be a promising compound for reversing brain aging.

Commenting on the results, study coauthor Gary Lynch says:

“There is a tendency to think that aging is an inexorable process, that it is something in the genes, and there is nothing you can do about it. This paper is saying that may not be true.”

Eat well and exercise to reduce the effects of aging

While medical research certainly seems to be on the verge of finding promising strategies to reverse the aging process, it is likely to be a long time before telomere-lengthening medications hit the market.

But in the meantime, there are a number of things we can do to help reduce the effects of aging.

Share on PinterestEating a healthy diet and exercising regularly can boost healthy aging.

It goes without saying that regular exercise is good for health, but numerous studies have hailed exercise for its beneficial impact on aging.

Last October, MNT reported on a study suggesting that aerobic exercise – such as walking or cycling – from middle to older age is associated with healthier brain aging, while an earlier study linked aerobic exercise to reduced risk of Alzheimer’s.

Other research – published in PLOS One in 2014 – suggested that running several times a week may slow the aging process for older adults, promoting better mobility and quality of life, while another study found running 5-10 minutes daily could add 3 years to life expectancy.

Eating a healthy diet is also considered a key factor for healthy aging; last October, a study published in the journal Neurology suggested that following a Mediterranean-style diet may protect against brain aging.

The National Institute on Aging recommend following a diet that includes fruits, vegetables and grains – particularly whole grains – low-fat or fat-free dairy products, seafood, lean poultry and meats. They also recommend limiting the amount of saturated and trans fats, as well as levels of cholesterol, salt and added sugars.

Worried about those wrinkles?

When it comes to healthy skin aging – and reducing the appearance of those dreaded wrinkles and brown spots – the American Academy of Dermatology offer some advice:

  • Protect your skin from the sun: ultraviolet radiation damages the skin fibers over time, causing it to lose its elasticity
  • Avoid smoking: smoking speeds up skin aging, causing wrinkles and a dull complexion
  • Eat a healthy diet: consuming lots of sugar and other refined carbohydrates has been linked to premature skin aging
  • Limit alcohol consumption: alcohol dehydrates the skin, causing damage over time
  • Cleanse skin gently: scrubbing your skin can speed up skin aging; wash your skin gently to remove makeup and pollution
  • Use facial moisturizer daily: moisturizer keeps the skin hydrated by trapping water inside, promoting a youthful appearance.

As French fashion designer Coco Chanel once said:

“Nature gives you the face you have at 20; it is up to you to merit the face you have at 50.”

Top 10 Anti-Aging Foods

Bad news first: There is no way to stop the clock. The good news? It is possible to slow the process!

When it comes to looking younger, feeling healthier, and even living longer, there’s no secret – it’s as simple as choosing a healthy diet, getting regular exercise, and drinking plenty of water. Making small but intentional changes in your food choices can have a dramatic effect on the body’s biological aging process, one that can be seen visibly and felt with an increase in vitality. Feeding your cells with these nutrient-rich foods is an excellent starting place.

1. Pomegranate

Pomegranate is an anti-aging powerhouse. Research has shown it to have cardio-protective and anti-inflammatory properties, along with high antioxidant activity. It’s also been shown to support healthy skin by protecting against UVA and UVB sun damage. With high amounts of vitamin C, an essential for vibrant skin, pomegranates also contain a powerful phytonutrient called punicalagin that helps fight the skin-damaging effects of free radicals.

2. Turmeric

This bright yellow spice, commonly found in curries, contains the compound curcumin, which has potent anti-inflammatory and antioxidant properties. Try adding turmeric powder or ground turmeric root to soups and stews, eggs, or even smoothies. Golden milk is an increasingly popular drink that contains turmeric in a base of almond or coconut milk, with other warming spices like cinnamon and ginger. See a recipe below!

3. Avocado

When it comes to dietary fat, the majority should come from monounsaturated fats – something avocados have in spades. Hydrated, soft, and youthful skin requires adequate amounts of healthy fats, particularly monounsaturated, as they form the structure for skin cell walls and reduce photoaging. Avocados are also a great source of vitamin E, potassium, and folic acid.

4. Berries

Antioxidant is a word synonymous with anti-aging, and berries are packed with them – the more vibrantly-hued, the better. The deep purple colour of blueberries and blackberries comes from antioxidants known as anthocyanins. These compounds can help maintain skin’s cellular structure, helping to prevent fine lines and wrinkles and reduce oxidative damage that can accelerate signs of aging.

5. Green Tea

Green tea is loaded with polyphenols, particularly EGCG, another powerful antioxidant noted for its anti-inflammatory and anti-aging benefits. Research has shown green tea to have beneficial effects on triglyceride and glucose levels, reduce oxidative stress, and support weight management. Being much lower in caffeine than black tea or coffee, it is gentler on the nervous system as well.

6. Dark Chocolate

Cocoa beans have an exceptionally high concentration of antioxidant flavonols, which have been shown to fight free radicals, promote vascular health, improve the skin’s resistance to sun damage, and reduce inflammation. Cocoa has also been shown to have beneficial effects on cognitive function and mood. But before reaching for any old chocolate bar, keep in mind that most are full of sugar, additives, and low-quality cocoa that has had its antioxidant activity destroyed through the refining process. To get the most from this blissful bean, seek out true dark chocolate containing a minimum of 70% cocoa.

7. Kale

Kale is a definite superfood. This dark, leafy green shows up on most “healthiest foods” lists, and for good reason. Kale is high in fibre, vitamins, minerals, and antioxidants – including lutein and zeaxanthin, which are known to protect against the negative effects of UV exposure and support healthy vision.

8. Salmon

The omega-3 fatty acids in salmon and other cold water fish, including sardines, mackerel, and herring, are a key nutrient for healthy cells. Omega-3s can help improve skin cell membranes to keep your skin looking moisturized and plump. Fish is a key part of the Mediterranean and Japanese diets, both noted for their contributions to longevity.

Broccoli and other cruciferous veggies contain a wealth of nutrients, including sulfur compounds that help support liver detoxification. Indole-3-carbinole (I3C) is derived from the breakdown of glucobrassicin, a compound found in all cruciferous vegetables. I3C supports the breakdown of estrogens in the body and has been shown to play a role in the prevention of chronic diseases.

10. Fermented Foods

We are only as healthy as our gut. Regularly including probiotic-rich foods in our diet can help optimize digestive function and the absorption of all the nutrients mentioned above. Aim for small, daily servings of foods like plain yogourt or kefir, kimchi, or sauerkraut to keep your gut – and health – in top shape.

Golden Turmeric Milk

Ingredients

  • 1 1/2 cups coconut milk
  • 1 1/2 cups unsweetened, plain almond milk
  • 1 1/2 tsp. ground turmeric
  • 1/4 tsp. ground ginger powder or fresh ground ginger root
  • 1 whole cinnamon stick or 1/4 teaspoon ground cinnamon
  • 1 tablespoon coconut oil
  • 1 pinch ground black pepper
  • 1 tablespoon maple syrup (or sweetener of choice, to taste)

Instructions

  1. Add all ingredients in a small saucepan.
  2. Warm over medium heat, while whisking to combine. Heat until hot to the touch but not boiling, whisking frequently.
  3. Turn off heat and taste to adjust flavour. Add more sweetener or more turmeric or ginger for a stronger flavour.
  4. Serve immediately, dividing between two glasses.
  5. Sip and enjoy your anti-aging beverage!

If you’re scrutinizing over your dull, dry winter skin and fine lines and wrinkles, you’re not alone. According to a recent national survey by Allergan, Inc., approximately 60 percent of women 21- to 65-years-old said they would rather have a younger-looking face than a younger-looking body.

Yet experts say it’s time to forget the expensive creams and procedures. The key to aging gracefully is simple: Eat healthy.

Here, find out which foods to avoid and which to add to your plate for beautiful, younger- looking skin..

1. Cut out inflammatory foods.
“Foods that create inflammation are pro-aging,” said Dr. Frank Lipman, an integrative and functional medicine physician and author of “The New Health Rules.” Nix processed, packaged and fast foods, as well as gluten, dairy and sugar.

“Eating too much sugar will make you more prone to wrinkles and make you age quicker,” he said.

2. Omega fatty acids.
Keeping your skin well-hydrated from the inside out is one of the best ways to prevent dry skin and wrinkles. Omega fatty acids -3, -6, and -9 found in healthy fats and oils are vital because they become part of the skin cell walls.

“If the skin cell walls are plump and healthy, the skin will look more hydrated and dewy as well,” said Paula Simpson, a nutricosmetics formulation expert and beauty nutritionist.

Salmon, walnuts, flaxseeds, chia seeds, coconut oil, olive oil and avocado are all great choices.

3. Amino acids.
Another cause of wrinkles is the weakening of collagen and elastin in the skin that happens as we age. Amino acids found in protein sources can help rebuild and repair damage. Meat, fish, eggs, tofu, some grains, nuts, and seeds are all excellent sources.

4. Leafy green vegetables.
Broccoli, kale, spinach and mustard greens will keep your skin hydrated and healthy. Green juices are also an easy way to help absorb the nutrients more quickly.

“It’s like a liquid multi-vitamin full of antioxidants,” Lipman said. Be sure to limit the added sugar and fruits with a high glycemic load.

5. Phytoceramides.
“As we age, the epidermis (the skin’s outer layer) thins and weakens, making it susceptible to dehydration and wrinkling,” Simpson said.
What’s more, production of ceramides— molecules that keep the skin firm —starts to slow down. Phytoceramides, plant-based ceramides found in wheat germ, brown rice, spinach and beets, can help to protect the skin’s outer layer.

6. Antioxidants.
Too much time out in the sun is a leading cause of aging. The sun creates free radicals that can permanently kill off healthy skin cells. Yet the sun is not the only culprit— an unhealthy diet can do the same. Load up on a variety of brightly colored, antioxidant-rich foods that contain carotenoids like tomatoes, carrots, kale and pumpkin that can protect the skin and reverse some of the damage.

7. Potassium-rich foods.
If you have dark circles under your eyes, it’s probably genetic but they can also be caused by water retention or sodium-rich foods. Many fruits and vegetables, as well as potatoes, nuts, beans, legumes, meat, poultry and fish are potassium-rich and can offset the sodium. Plus, cutting down on your salt intake is a wise choice for your skin and your overall health.

8. Rooibos tea.
High in polyphenols that help protect the skin from premature aging, rooibos tea hydrates the skin and is an alternative to coffee, which can dehydrate your skin.

9. Fermented foods.
Probiotics regulate digestion and put the good bacteria back in the gut, which can also help skin look healthy, Lipman said. Sauerkraut, kimchi, kefir, and fermented vegetables are all probiotic-rich.

The 27 Best Anti-Aging Foods For Women

It won’t come as a surprise to hear that your diet has a huge impact on your health. Now, we’re not advocating a diet that consists only of kale and broccoli. We love donuts and pizza as much as the next gal! But we also know that eating too much junk food is a quick way to start looking like Cruella de Vil.
So what foods are part of a great anti-aging diet? We were hoping you’d ask. The beauty experts at SiO have put together a list of the 27 best anti-aging foods for women.
Let’s dive right in!

What Are The Benefits Of An Anti-Aging Diet?

Do anti-aging foods actually provide health benefits? Of course they do!
Nutritious foods like the ones that made our list are full of vitamins, minerals, Omega-3 fatty acids, antioxidants, protein, and fiber.
Your body needs these nutrients to perform basic functions. If you don’t get enough of them, you’ll start to notice the signs of aging pretty quickly.
Here are a few of the benefits you can expect when you eat anti-aging foods:

  • Healthy hair.
  • Stronger nails.
  • Slim figure.
  • Reduced risk of diabetes and heart disease.
  • Better circulation.
  • Lower blood pressure.
  • Hydrated, glowing skin.

If you’re looking for ways to seriously reverse the signs of aging in addition to eating well, we recommend using SiO Beauty patches. These amazing patches boost hydration, increase collagen production, and reduce wrinkles. SiO SkinPads, Eye & Smile, BrowLift, and NeckLift patches are all clinically proven to give you real results.
When you eat the right anti-aging foods and use SiO Beauty patches, nothing can stop you!

Without further ado, let’s take a look at the 27 best foods to eat as part of your anti-aging diet!

Fruits

Pomegranates

Pomegranates are packed with powerful antioxidants like vitamin C and ellagic acid, as well as a compound called punicalagin that’s thought to preserve the collagen in your skin.

Blueberries

Sometimes referred to as a superfood, blueberries have tons of vitamins and antioxidants for such a small fruit. They’re good for both your cognitive abilities and your skin.

Pineapple

You don’t often hear about pineapple being an anti-aging food, but it’s loaded with the mineral manganese, which sets off a chain reaction in your body and results in increased collagen production.

Watermelon contains lycopene, which helps regulate the level of moisture in your body’s cells and is thought to help prevent some forms of cancer.

Figs

Rich in flavonoids and polyphenols, figs help remove toxins called free radicals from your skin cells. Figs are also a great source of fiber.

Avocado

Fiber, potassium, and monounsaturated fat make avocados one of the most potent—and most delicious—anti-aging foods for women. You can even use them to make homemade face masks!

Veggies

Spinach

Popeye cartoons were exaggerating, but not by much! Spinach is a great source of beta-carotene, which protects your skin from sun damage, and lutein, which has been shown to help skin maintain its elasticity.

Brussel Sprouts

Brussel sprouts are a great addition to any anti-aging diet. The vitamin A and folate in Brussel sprouts help prevent skin damage caused by UV rays.

Tomatoes

Technically a fruit, although often thought of as a veggie, tomatoes are full of lycopene, the same moisture-regulating and cancer-fighting compound found in watermelon.

Sweet Potatoes

Rich in vitamin A and carotenoids, sweet potatoes are great for your skin and eyes and may even reduce the risk of some forms of cancer. So don’t forget to add sweet potatoes to your anti-aging diet!

Broccoli

In addition to lots of vitamins, minerals, and fiber, broccoli has a molecule called lutein, which researchers have found can help preserve your brain’s memory function later in life.

Other Foods

Salmon

Salmon and other fatty fish, like tuna or sardines, are rich in Omega-3 fatty acids, which help keep your skin healthy, hydrated, and plump.

Mushrooms

Mushrooms have loads of vitamin D, a vitamin that many people don’t get enough of. Your body can’t absorb calcium properly without vitamin D, so make sure to keep mushrooms in your anti-aging diet.

Nuts

Almonds, cashews, brazil nuts, and pistachios are all great sources of protein, fiber, and monounsaturated fats, making them outstanding anti-aging foods.

Legumes

Beans, lentils, chickpeas, and soybeans are all legumes. They’re also all excellent anti-aging foods, as they contain plenty of protein, fiber, and phytochemicals that help expel toxins from your body. Legumes may also help lower cholesterol.

Oatmeal

Oatmeal is such a simple food that it’s easy to forget how nutritious it is! Our bodies need carbohydrates, but it’s best to get complex, low-glycemic carbs like the ones found in oatmeal. This means you get the energy you need without all the sugar.

Greek Yogurt

Sometimes eating healthy is easy, and eating Greek yogurt is one of those times. It’s got lots of calcium and vitamin D, as well as bacteria your stomach needs to break down and digest food. Plus it pairs well with all the yummy anti-aging fruits!

Fermented Foods

Fermented foods like kimchi, sauerkraut, miso, and kombucha are all awesome anti-aging foods. They contain probiotics, the bacteria needed in your digestive tract to properly break down food and absorb nutrients.

There are many kinds of green tea, but they all contain polyphenols, which get rid of free radical toxins in your body, and catechins, molecules that help prevent the sun from damaging your skin. So drink up! Green tea should be in every anti-aging diet.

Red Wine

The science is clear on this one: moderate consumption of red wine has a number of anti-aging effects, including a reduced risk of heart disease and diabetes. It may also help prevent age-related memory loss and slow body cell aging.

Oils

There’s a mountain of research demonstrating the health benefits of olives and olive oil, so they are one of our favorite anti-aging foods. Full of polyphenol antioxidants and Omega-3 fatty acids, olive oil can help you feel and look younger.

Coconut Oil

Research has suggested that coconut oil helps your brain create ketones, which help prevent Alzheimer’s disease. Coconut oil is also great for your skin, as it’s high in the healthy fats and oils your skin needs to stay hydrated.

Herbs, Spices, and Flavorings

It’s almost impossible to believe the number of anti-aging benefits turmeric provides. It’s great for your skin, joints, and brain, and it fights inflammation. It may also reduce the risk of neurodegenerative disorders and some cancers.

Honey

Honey is an antioxidant, plus it has anti-inflammatory and anti-viral properties. When you’re sweet tooth is tingling, try having a snack with honey instead of a sugary dessert.

Sesame Seeds

Another anti-aging food that gets overlooked, sesame seeds are rich in calcium, iron, magnesium, phosphorus, and fiber. Sprinkle some sesame seeds into stir-fry dishes, or use tahini (made from sesame) in salad dressings or hummus.

Parsley

A mere half-cup of parsley contains nearly 100 percent of your daily vitamin C. It’s also got plenty of iron and vitamin K, which has been shown to help prevent arthritis.

Raw Cacao

Dark chocolates with high cacao content can definitely be part of your anti-aging diet! Cacao contains a powerful antioxidant called resveratrol, as well as a neurotransmitter known as anandamide, which has been shown to make people feel happy.

Additional Ways To Reverse The Signs Of Aging

If you want to reverse the signs of aging on your face—like crow’s feet, frown lines, laugh lines, droopy eyelids—then we’ve got your knight in shining armor.
Except it’s not a knight. And it’s not made of shining armor. Instead, it’s made of medical-grade silicone. That’s close enough, right?
The medical-grade silicone that SiO Beauty patches are made from creates a microclimate between the patch and your skin. This healing environment increases hydration and encourages collagen production. Together, these two effects firm and plump your skin, filling in wrinkles and preventing new ones from forming.

For beautifully smooth, radiant skin, use SiO Beauty patches each night while you sleep. Just apply the patches after your nightly cleansing routine, get your beauty rest, and wake up to gorgeous, glamorous skin. Easy as pie! (Except pie isn’t one of our anti-aging foods.)
Always use SiO Beauty patches, and whenever possible, stick to a healthy, anti-aging diet. Start eating the 27 best anti-aging foods like there’s no tomorrow, and you’ll have plenty more tomorrows left to enjoy!

Black garlic helps to repair age-damaged skin. Uniquely colored due to its fermentation process, black garlic contains double the antioxidants as regular garlic and can be eaten raw. It strengthens and restores skin cells damaged by the aging process. Use it in place of regular garlic in most recipes.

From This Episode:

Turbo Fire Your Energy in Just 10 Days

Jicama is a crisp root vegetable that can help fight crow’s feet by boosting collagen and fighting wrinkles. It’s also an excellent source of vitamin C. Try it either raw or cooked.

Jerusalem artichoke can help to fade the appearance of under-eye circles. Their beauty secret is iron – they contain five times more iron as potatoes. Eating them can help to correct an iron deficiency, a common cause of paleness that makes your under-eye bags more apparent.

Purslane is an herb that is loaded with omega-3 fatty acids that help to reduce your risk of heart disease and stroke. It also is a great source of vitamins A, B and C. Add it to yogurt or salads.

Sunflower Seed Butter works to unclog your arteries. It’s rich in polyunsaturated fatty acids including one that lowers your cholesterol. Try it instead of peanut butter.

Salmon is among the highest omega-3-containing fish, making it a go-to fish for healthy skin. As we age, cell turnover slows down, causing an accumulation of rough patches and dry skin; our skin also begins to produce less oil, diminishing our natural glow. Brighten your complexion with omega-3 fatty acids. Try to eat salmon two times per week to bring radiance back to skin.

Sweet Potatoes, Peppers and Almonds are representative of ACE foods, or foods that are high in vitamins A, C and E. They’re rich in antioxidants that combat damaging and aging free radicals in the body. Brightly colored vitamin A foods like sweet potatoes help to tackle the free radicals. Peppers have the highest levels of vitamin C and should be eaten raw to maximize their benefits. And like all foods high in vitamin E, almonds keep skin moisturized and soft by promoting oil production.

Pure noni juice, known for its anti-inflammatory properties, can help fight the formation of tumors – and wrinkles. Noni and noni products build collagen and are high in antioxidants and polyphenols.

Tuna contains omega-3 fatty acids that fight UV-related cell damage and are a rich source of niacin, a deficiency of which causes skin rashes.

Black currants contain a compound called anthocyanosides, which can help improve vision. Additionally, this superfood contains five times the vitamin C that oranges do, making it a superb immunity booster.

Wheat germ is rich in zinc, which plays a crucial role in the production of new skin cells. It also has anti-inflammatory properties to help prevent eczema; recent studies even indicate that wheat germ can help reduce acne. Get half a cup of wheat germ per day for your daily dose of zinc. Try sprinkling it over salads and yogurt or adding it to smoothies.

Watermelon is a source of lycopene, which protects the skin from UV rays.

Sunflower seeds contain lignin phytoestrogens, which prevent collagen breakdown and boost the skin’s lipid barrier.

Spinach is an excellent source of vitamin C, which the body needs to manufacture sebum, an oily substance produced by the sebaceous glands. Sebum is the body’s “natural conditioner,” and keeps hair shiny, smooth and young looking, while preventing dryness.

Sardines, rich in omega-3 fatty acids, promote hair growth and shine to keep your locks looking young.

Romaine lettuce is a leafy green vegetable high in vitamin A, a vitamin that helps revitalize skin by increasing cell turnover and encouraging new skin cell growth. Add 6 leaves to your salad or as a side with dinner for your daily allowance of vitamin A.

Red peppers and brussels sprouts are rich in vitamin C, which help build collagen and fight off free radicals.

Pomegranate seeds contain juice rich in ellagic acid and punic alagin – two agents that fight damage from free radicals and preserve the collagen in your skin.

Oysters are an excellent source of zinc, which aids in protein synthesis and collagen formation.

Avocados are one of the richest sources of monounsaturated fats and contain biotin for healthy skin.

Oatmeal is high in soluble fiber which reduces LDL cholesterol (the “bad” kind).

Foods of the Mediterranean: Fennel, an anti-inflammatory; octopus, a rich source of omega-3 fatty acids, B12, iron and zinc; gigantes beans, giant lima beans rich in potassium

Lentils are a good source of zinc

Mango provides 96 percent of your daily vitamin C needs and helps prevent periodontal disease.

Lean beef is full of iron. Iron deficiency can cause nail beds to be thin and concave.

Tomatoes provide lycopene, which helps prevent heart disease, elevated cholesterol and cancer. Lycopene acts as natural sun block, preventing the UV damage that causes sun spots, dryness and wrinkles. Remember to cook tomatoes for the maximum anti-aging effect.

Guava is packed with vitamin C which boosts collagen production to smooth skin. Two cups of guava per week is the perfect dose of this anti-aging powerhouse.

Eggs are high in iron and biotin.

Kelp contains vitamins C and E, which protect fats in the skin’s moisture barrier from free-radical damage.

Cucumbers are good for the skin. The silica in the peel helps reduce wrinkles and boost collagen. Buy them unwaxed if possible.

Lowfat cottage cheese is full of protein, and therefore promotes hair health (since hair is mostly protein). Just be wary of high sodium levels.

Cod contains selenium which safeguards your skin from sun damage and cancer.

Red wine, made with the dark skin and seeds of grapes, is rich in polyphenols, a type of antioxidant that includes resveratrol. If you don’t drink, opt for grape juice or a resveratrol supplement available at your drug store for about $25.

Dark chocolate will help curb your sweet tooth and is rich in flavonoids.

Brazil nuts contain selenium, a powerful mineral that aids in the production of the antioxidant glutathione, which repairs cell damage and slows down the skin’s aging process. Just 2 nuts a day will help you stop the aging process in its tracks.

Carrots are an excellent source of vitamin A; this nutrient is essential to a healthy scalp and youthful-looking, shiny hair.

Blood oranges contain anthocyanins, antioxidants that combat free-radical damage and UV rays.

Cranberry juice disrupts the formation of plague and thereby prevents yellowing of teeth. The flavonoids in cranberry juice also counteract the damaging effects of bacteria that cause tooth decay. Be careful that you aren’t drinking a sugar-laden cranberry juice cocktail.

Beans, which are high in protein, promote hair growth and help thicken hair cells by making the fibers stronger.

Blueberries: One serving of this superfood provides more antioxidant activity than most fruits and veggies. Antioxidants fight the free radicals that cause wrinkles.