20 Best Anti Aging Foods And Nutrients To Include In Your Diet
Aging is inevitable; however, with proper care, it can be delayed. There are many anti aging food supplements, anti-ageing superfoods, foods that reverse aging and foods that prevent fine lines and wrinkles. Our body needs amino acids, omega 3 fatty acids, Vitamin D, Vitamin E, Vitamin C, and Vitamin B to delay premature aging. it is very vital to have fruits, vegetables, and necessary fats to maintain a healthy lifestyle. Let us talk in detail about the best foods that are beneficial as anti aging foods. Read on to know more.
Essential Nutrients & Vitamins to Look Younger
1. Amino Acids:
Amino acids are necessary for several factors in the body. It cannot be made within our body and can be obtained from the food we eat. It helps in building muscles and regulating our immunity system. Creatine is an important amino acid to keep our skin healthy and slow down aging (1).
For balanced amino acids in the anti aging food list, it is important to eat meat, eggs, soybean, beans, pumpkin seeds, nuts, whole grains, cheese, cottage cheese, peanuts, raisins, dates, lentils, chicken, and grains. Fruits like blueberries, apples, fig, avocados, olives, and bananas are rich in amino acids.
2. Omega-3 Fatty Acids:
Omega 3 fatty acids are extremely beneficial for a healthy brain and body and anti aging superfoods. They are potent antioxidants and fight against wrinkles. When external factors like pollution and sun damage trigger inflammation, the anti-inflammatory properties of Omega 3 work against these. They also keep the skin well hydrated. Omega – 3 fatty acids help the skin to manage oil production and reduce the risk of acne, minimize premature aging of the skin (2).
Omega – 3 fatty acids are mostly provided by fish (oily fish), salmon, nuts, seeds, walnut, canola oil, eggs, kidney beans, soya beans, etc.
3. Vitamin D:
Vitamin D is said to help with wrinkles and fine lines. It mostly benefits skin because of its ability to act as an antioxidant. It helps the body to fight against free-radicals which are thought to cause premature aging as we get older. Vitamin D contributes to skin cell growth and repair (3).
Vitamin D can be got through diet, anti aging food supplements, and sunlight. Vitamin D is naturally present in oily fish such as cod liver oil, swordfish, and salmon and ultraviolet exposed mushrooms, fortified in products such as milk and orange juice.
4. Vitamin E:
Vitamin E is very crucial for healthy skin as it helps in reducing any scars and marks. It also helps in maintaining soft skin. When Vitamin E is applied topically, it can block free radicals and also replenish lipids. It helps to slow down the aging process of the skin. Vitamin E helps to reduce wrinkles, fine lines, and keeps skin looking young and one of the best foods for aging skin (4).
The best sources of Vitamin E are nuts like peanuts, hazelnuts, and, almonds. It is also found in seeds like sunflower seeds, which is also among the best sources for obtaining vitamin E.
5. Vitamin C:
Vitamin C boosts the skin firmness and plumpness and makes the skin smooth by reducing the fine lines and wrinkles. The antioxidants present in the skin fight with radicals and damage due to UV radiation. Vitamin C can be got through topical applications. Vitamin C is very important for wound healing, dry skin, and elasticity. Dietary and topical ascorbic acid have beneficial effects on skin cells (5).
The best sources for Vitamin C are blackcurrants, blueberries, broccoli, guava, kiwi, oranges, papaya, strawberries, and sweet potatoes. For further skincare, there are Vitamin C serums and creams available, which can also be applied.
6. Vitamin B:
Deficiency of Vitamin B can create havoc on your skin in the form of rashes, flaky skin, and wrinkles. One of the top anti aging foods are found in Vitamin B5 (mushrooms, turkey, avocado, broccoli, sweet potato, legumes, chicken, etc.) keeps the skin moisturized, improves skin elasticity, and reduces signs of aging. Vitamin B6/Pyridoxine(Tuna, spinach, turkey, beef, chicken, potatoes, bananas, sunflower seeds, etc.) regulates sleep and thereby prevents skin issues. Vitamin B9 (Folic Acid) is an antioxidant fight against sun damage that leads to aging and aids in getting firmer skin. It can be found in leafy greens, okra, asparagus, broccoli, citrus, nuts, beans, beets, and legumes.
In our daily life, it is always beneficial to eat foods that prevent aging and wrinkles in the form of fruits and vegetables. It is best to include anti aging superfoods for good skincare instead of relying only on anti aging food supplements. They can be found easily in:
- Fatty fish
- Green and dark leafy vegetables
- Beans and chickpeas
- Olive oil
Top 20 Anti-Aging Foods That Make You Look Younger
Blueberries are part of foods that fight ageing skin and have the most antioxidants, and they reduce DNA damage. They contain polyphenols and are rich in vitamins K, C, manganese, and fiber. They are packed with antioxidants and phytoflavinoids and slow down the process of aging. Blueberries defend skin against free radicals that destroy the skin’s connective tissue and prevent the deepening of fine lines and wrinkles (6).
Blueberries apart from eating can be applied once a week mask. A Blueberry smoothie can be made by blending blueberries with yogurt, honey, and ice. A face mask can be made with a combination of blueberries along with grape lemon juice, manuka honey, and aloe vera gel. Apply on the face and leave it on for 10 minutes, wash with warm water.
Among anti ageing foods for the face, pomegranates help in obtaining smooth and firm skin by promoting elastin production and collagen. Pomegranate oil can penetrate deep into the skin and is useful for treating dry skin. Pomegranates contain high levels of antioxidants than other fruit juices. These antioxidants help remove free radicals, and protect cells from damage, reduce inflammation. Pomegranates have anti-ageing plant compounds, which help in cellular regeneration keeping sagging skin and wrinkles at bay (7).
A face mask can be made by grinding pomegranate seeds and mixing in oatmeal powder and blend well. Apply this gently with circular strokes. Leave it for 30 minutes before washing with cold water.
Watermelon with high levels of water content is rich in antioxidants. It contains lycopene, vitamin C and vitamin A. A diet containing foods good for aging skin helps to reduce free radicals that can slow down the aging process. Consumption of Vitamin A encourages the growth of elastin cells and collagen, which helps the skin stay young and supple. Vitamin A is known to have an anti-aging effect. The abundant vitamins found in watermelon extract are used in cosmetic products because of their ability to moisturize, refresh and soften the skin.
Watermelon can be applied on the face either as pulp or juice and can be washed off after 15-20 minutes. It can be eaten or taken as juice for health benefits.
Strawberries are one of the best anti ageing foods to eat. It is rich in vitamin C, fiber, and folic acid. All this helps it to keep the skin healthy and destroy collagen, eliminate harmful toxins from the body, keeping the skin clear from acne and pimples and skin cells regeneration. The powerful antioxidants present in this fruit protect the skin from harmful UV rays.
Apart from eating and enjoying this juicy fruit, you can also apply its mask. A Strawberry mask helps in the removal of excess oil from oily skin, nourishes, and revitalizes the skin.
Lemon is known for its potent anti-aging effects and is ideal anti aging food for skin. The abundant amount of antioxidants in lemon aid in preventing wrinkles. Lemon juice has alpha hydroxy acid, which is used in anti-ageing treatments and helps peel away dead skin cells. Lemon also boosts immunity and keeps the skin well hydrated. Vitamin C in lemon also helps in reducing the wrinkles and prevents premature aging of the skin (8).
Lemon juice can be applied on the skin to battle wrinkles as it removes dead skin. Allow it to remain for 10 minutes and wash. Drinking lemon juice on an empty stomach flushes out toxins and improves skin health.
Carrot is one vegetable that can be eaten raw or cooked both and one of the best foods to prevent aging. Carrots are rich in carotenoids. Carotenoids help in improving the complexion and overall appearance. This results in giving your skin a healthy glow. Carrots are full of Vitamin A and Vitamin C. It also helps in balancing the hormones in your body (9).
Carrots can be consumed raw in salads, like juice and even as a dessert in the form of halwa too. Carrot face masks can slow down the aging process and can be made by mixing mashed boiled carrot with honey and oatmeal.
Broccoli is one food that stops aging. It is extremely rich in Vitamin C, calcium, and selenium. Broccoli helps in detoxifying by eliminating unwanted chemicals from the body. Broccoli helps to cure allergies, boosts immunity, improves metabolism. The anti-oxidants present in broccoli helps in improving skin health and slow down ageing. Vitamin C aids collagen production, which allows the skin to look younger and gives the complexion a natural glow.
Broccoli are foods that stop aging and can be eaten in multiple forms; blanched in the salad, in soups, steamed in salads, cooked like a vegetable and many more. Broccoli florets with honey and cooled green tea can be blended to make an excellent face mask for the skin.
Cucumber can be used to treat irritated skin, and the water content of cucumber provides hydration to the skin. It is one of the best foods to prevent aging skin. Cucumber peel contains silica and a lot of other benefits that firm sagging skin. It is rich in vitamins and minerals, which improves the texture of the skin and keeps it rejuvenated. They are powerful antioxidants and anti-ageing warriors. Cucumbers are rich in Vitamin A, which produces collagen and diminishes wrinkles and lines. The vitamin C and caffeic acid present in cucumbers are antioxidants that help fend off aging, sun damage, and aid in hydrating the skin.
Cucumbers can be eaten raw as salads and can also be used in masks because of its hydrating and cooling effect.
Tomatoes help in reducing age spots, premature wrinkles, sagging skin; also, it treats the damages done by Sun. Tomato can be on the top of the anti aging food list. Tomatoes are filled with carotenoids which help in preventing sun damage to the skin. By consuming tomatoes, lycopene antioxidant acts as a sunscreen from the inside and helps in fighting cellular damage. It works as a natural astringent and helps diminish fine lines.
Tomato and sugar make an ideal exfoliating mask and remove the dead layer of skin. Tomatoes can be best eaten raw in salads or consumed as juice.
Avocados contain oleic acid, which helps reduce to reduce inflammation, redness, and fighting wrinkles. They are rich in vitamins that nourish the skin. Avocados help to prevent and repair wrinkles. Vitamins A and E are both found in avocados. Vitamin A takes care of sebum production to keep the skin moisturized, and vitamin E repairs damage to the skin and produces collagen that smoothens skin. The fruit is also full of antioxidants that can reverse signs of aging (10).
Anti aging remedies include a face pack that can work wonderfully well to reverse premature aging. This can be made with half an avocado along with 1 tbsp raw honey, apply and leave for 15 minutes. Rinse off face with warm water.
11. Green Tea:
Green tea is one of the natural foods that stop aging. It contains catechins that work in improving the skin in multiple ways. Green tea protects the skin from sun damage and provides recovery too. It helps to reduce inflammation. It is rich in an anti-ageing antioxidant called EGCG that helps to fight wrinkles. EGCG also prevents DNA damage from ultraviolet rays. It is a potent anti-aging ingredient that combats signs of early aging when applied topically or ingested. Green tea is also a powerful antibacterial agent that has powerful antioxidants, which can aid in premature aging of the skin (11).
We can not only drink green tea, but can apply it on the face, but ensure that you do not leave it for more than 5 minutes on the skin, and it is best used twice a week.
12. Red wine:
It found by researchers that drinking red wine rejuvenates old cells and makes them look younger. The antioxidants in red wine remove damaging free radicals that are involved in age-related diseases. Red wines foods that stop aging and are suitable for skin and moderate consumption of red wine daily can make one’s skin glow. Skin mainly begins to age due to free radicals. Red wine contains antioxidants that fight with these free radicals and prevent aging of the skin.
Along with drinking red wine, it is very commonly used in facials as it is excellent and full of anti-oxidants.
A face pack of red wine with yoghurt and honey would make an ideal mask, which can be washed off after leaving it on for 15 minutes.
Turmeric is an Indian spice that is an age-old effective anti aging foods for skin. It is antiseptic which cures multiple skin issues and cleanses the body from the inside. It also has healthy antioxidants, which help stimulate the new cell generation, and controls skin damage (12).
Turmeric can be added to any food for flavour, and it is going to help in digestion and skin improvement. Along with it, there are a few drinks made with turmeric; turmeric milk, turmeric tea, etc. which are very good for the skin. Turmeric, milk, and honey would make a good face mask, once dry remove with a damp towel.
Garlic can rejuvenate the skin, improve energy levels and blood circulation and is anti aging foods for the face. It can slow down skin aging, which in turn causes wrinkles. It is full of antioxidants such as allicin which fight wrinkles and fine lines due to (UV) sunrays. Garlic is one anti aging food in India, which is used regularly in cooking and causes no side effects apart from body and mouth odour. Garlic is full of Vitamin C, in fact, more than a tomato which promotes, new cell formation and prevents wrinkling. It also regulates the blood sugar, which in turn is very important for healthy skin (13).
Garlic can be eaten raw, cooked in food, steamed, boiled in water, and fried in ghee.
15. Olive Oil:
Olive oil is the best foods for aging skin and is full of vitamin E and antioxidants, which keeps skin healthy and provides protection. It is rich in mono-saturated fatty acids. It moisturizes the skin so well that the fine lines and wrinkles start diminishing after the regular usage. Olive oil provides the necessary fats and glows to the body; it regulates the sleep too, which in turn gives a healthy and youthful skin.
One can cook food in Olive oil, sprinkle it over the salads and soups, and apply it like a moisturizer.
Salmon contains Omega – 3 fatty acids, which is very important for skin maintenance and renewal and one of the best anti aging foods and supplements. It also contains Vitamin D; it helps the skin from damaging effects of sun rays. Vitamin D also accelerates skin cells’ growth and repair. Salmon helps to improve wrinkles, age spots and the texture of the skin.
Salmon is eaten as fish curry, just steamed salad, stir-fried as well.
17. Dark Chocolate:
Dark chocolate is made from cocoa beans and has a higher antioxidant capacity than any other food. It reduces the inflammation caused by UV rays in the skin. Eating chocolate can improve blood circulation, retaining moisture, which reduces the appearance of wrinkles and makes skin healthy and supple and in a result, look younger. However, only dark chocolate only has these benefits, as other chocolate refining process takes away the skin benefits.
A chocolate mask is full of antioxidants. It can restore a healthy appearance and reduce signs of aging.
Walnuts are full of protein and Omega-3s, and hence they are the best anti aging foods. They are rich in phytochemicals. They make a great snack and are power boosters too. Walnut, along with vitamin E and protein, contains omega 3 fatty acids which makes it best in every aspect. And it strengthens the skin cells, protects against sun damage, and slows down the aging process. It is very safe and convenient to eat. It even improves skin appearance.
Ghee is full of benefits and is a natural moisturizer for skin and can hydrate all skin types. It contains essential fatty acids and provides hydration to the skin and slows down aging. It bonds with other nutrients and herbs to penetrate the deepest layers of the body. Ghee is full of vitamin A; vitamin E and antioxidants, which help overcome nutritional deficiency and gives the required glow and health to the skin. It also revives the dull and dehydrated skin from the inside.
A mask of ghee, besan, and raw milk can make dull skin look healthy.
Beans are one of the anti aging foods for skin because of their high level of antioxidants. They have capabilities to fight with multiple diseases. They are a good source of fiber, protein, and are also full of folic acid. All these help in maintaining healthy skin. The antioxidants present in beans helps to fight against the damage of tissues. Beans prevent skin damage and slow down the aging process.
Kidney beans, black beans, and pinto beans are a few beans, which should be a part of your diet.
I hope this article reveals how equally important it is to take care of the health of the body from within by making healthy food choices. Only anti aging supplements cannot take care of our skin health. It is when we nourish ourselves with these foods that prevent aging and wrinkles that we can slow down the ageing process and prevent premature aging. Please do share with us your experience, how this article helped you to take care of your health and skin.
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