Beautiful and glowing skin starts with how you eat and what you eat. So, if you desire younger-looking skin, you are at the right place! We have listed the top 20 anti-aging foods that can help you with more than that.
You regularly face challenges in deciding what to eat to maintain young and healthy skin. The topic that currently attracts the maximum attention is keeping healthy skin and delaying skin aging. Many people, especially women, spend a significantly higher portion of their daily expenses on cosmetics and medicines to treat and prevent skin aging. But do you know that a well-crafted diet plays a vital role in the glow of your skin and helps delay the process of aging?
So, are you ready to glow? Here is the list of 20 anti-aging foods women should be eating to nourish their bodies & prevent their skin from aging prematurely. Apart from these, there are 7 essential vitamins that women should consume for a healthy mind and body.
What Are Anti-Aging Foods?
The foods that help you fight off skin-damaging free radicals by repairing the collagen in your body and reducing inflammation are anti-aging foods . These foods have nutritional prowess that stands out in combating premature signs of aging. These foods can make a tangible impact on anti-aging and longevity.
How Do Anti-Aging Foods Prevent You From Aging?
Researchers have concluded that eating fruits and veggies is one of the safest and healthiest processes to combat dull complexion and fine lines . Green leafy vegetables like spinach, collards, lettuce and kale are all very beneficial superfoods. Our collagen stores deplete as we age, but eating foods rich in these skin-loving nutrients supports collagen synthesis. The leafy greens are rich in vitamin C, vitamin K, E, calcium, fiber, and sulforaphane. Leafy vegetables have antioxidants such as lutein and zeaxanthin that promote a younger you from the inside out.
20 Anti-Aging Foods For You
It acts as an internal skin antiseptic by increasing blood circulation and delivering minerals to all body cells, enhancing skin oxygenation . Loaded with vitamins A and C, watercress can neutralize the harmful free radicals and help to keep your fine lines and wrinkles away.
Red bell peppers
They are loaded with powerful antioxidants called carotenoids which reign supreme in anti-aging. In addition, they also have a high content of vitamin C, which is suitable for collagen production. They have widespread anti-inflammatory properties that will help protect your skin from sun damage, pollution, and environmental toxins .
This delicious superfood is full of antioxidants, vitamins, and minerals that may help improve your skin elasticity, thus minimizing the appearance of your fine lines and wrinkles .
They consist of powerful antioxidants called anthocyanin, which help protect your skin from damage caused due to the sun, stress, and pollution. It moderates the inflammatory response and prevents collagen loss .
It is an anti-inflammatory, anti-aging powerhouse that provides strength and elasticity to your skin .
It is super hydrating food and is packed with antioxidants that help oxygenate and replenish the entire body. The vitamin C content enhances collagen production, which helps to keep your skin firm and smooth . Read here if you want to know about the health benefits of Longevity Spinach.
These are a great source of vitamin E, which helps repair your skin tissue, retain moisture, and protect it from harmful UV rays. Walnuts contain omega-3 fatty acids that are anti-inflammatory. They help strengthen skin cell membranes, protect you against sun damage, and give your skin a beautiful glow by preserving its natural oil barrier .
These foods are high in inflammation-fighting fatty acids that promote smooth, supple skin. They also contain various essential nutrients that may prevent the adverse effects of aging. They help you shed dead skin cells, leaving you with gorgeous, glowing skin .
A superb source of vitamin C and E, sweet potato possesses the ability to protect your skin from harmful free radicals, thus keeping your complexion radiant..
The free radicals present in pomegranate seeds protect your body from damage and reduce the level of inflammation in your system. The compound punicalagin helps preserve collagen in the skin, slowing signs of aging .
These are loaded with flavonols, which are believed to benefit your appearance by increasing blood flow to the skin. Flavanols also absorb UV radiation, thus protecting your skin from the damaging effects of the sun .
Lemon and Lime Juice
Vitamin C maintains your optimal genetic health. It serves as a crucial way to keep your skin looking brighter and younger. According to a study published in the Journal of Clinical Nutrition, women who consumed lemon in more significant amounts comparatively had smoother skin and fewer wrinkles .
It is packed with a nutrient called lycopene, which acts as a natural sunblock material, protecting you from ultraviolet rays that can damage and age your skin, create sunspots, and make skin look lifeless. The water content helps to stay hydrated and plump .
These are an incredible source of polyphenols and other phytonutrients that help protect your DNA and keep you looking and feeling younger .
Carrots are rich in vitamin A, which helps restore and regenerate damaged collagen, an essential for the elasticity and regeneration of skin cells .
Beans and lentils
As women age, their protein intake should be increased slightly. Beans and lentils are excellent sources because they’re also loaded with disease-fighting fiber and phytochemicals .
Oatmeal is delicious, hearty, and soothing without being too rich. It’s also a comfort food rich in carbohydrates that boost your body’s feel-good hormone serotonin .
Turmeric is a potent spice that helps fight cell damage, chronic disease, and aging, keeping skin and organs vibrant and in fitness. It has a powerful pigment called curcumin, that helps in preserving telomeres (the end caps of your DNA) by assisting them to grow longer. The shortening of telomeres is believed to be a leading cause of aging and degenerative diseases .
It is a bold flavor that delivers more robust nutrients. It contains carotenoid phytonutrients like crocin and crocetin, which possess anti-tumor and antioxidant effects. They will also improve the symptoms of depression and PMS and even curb excessive snacking behaviors, the factors that prematurely age your DNA strands . Saffron can help improve your complexion and give you a younger-looking skin.
Manuka honey has been used for years in natural medicine to rejuvenate the skin. It stimulates cytokine production, fights pathogens, and protects you from infections .
10 anti-wrinkle foods to eat
Broccoli could also be a surprising and notable source of vitamin C, an anti-wrinkle antioxidant. Vitamin C stimulates collagen synthesis and can reduce the appearance of wrinkles and sagginess.
They are especially rich in vitamin E, another antioxidant that’s a part of your skin’s natural defense system. They help calm the internal inflammatory process that plays a role in skin damage and getting low vitamin E has been linked to skin dryness.
Sweet potatoes are rich in beta-carotene, an anti-wrinkling carotenoid derivative of vitamin A. It can help boost your skin’s natural sun protection and defend it from sun-induced damage. Harsh sunlight can cause age-related changes to your skin.
Enriched with several essential Vitamins and Minerals like Vitamins A, B, and C, E, Selenium, Zinc, watermelon is a wonderful fruit that flushes out harmful toxins and boosts the system. It also protects skin from wrinkles, lines, and pigmentation with the high water content available.
The essential carotenoid in tomatoes, lycopene, can mount an indoor defense against sun damage. It also offers some protection against carcinoma.
It consists of a healthy microbiome that helps manage your body’s inflammatory response. Nourishing the bacteria in your gut aids in improving skin conditions like acne and eczema, thus promoting healthier-looking skin.
Due to the high concentration of antioxidants present in tea, it helps combat both the mental and physical effects. It’s catechin polyphenol, a compound that increases the oxidation of fat.
The omega-3s present causes you to experience beauty benefits, like more youthful-looking skin with less dryness and wrinkling.
It contains polyphenols referred to as cocoa flavanols, potent antioxidants that nourish your skin and offset the damage. These compounds also protect your skin in several ways: by enhancing blood flow, which helps nourish your skin and has been shown to improve skin moisture and buffering a variety of the damage caused by the sun.
Walnuts, hemp, chia, and other seeds
These are plant-based sources of omega-3s, and while your body doesn’t absorb them as efficiently, it’s still an easy idea to feature them in your meals and snacks.
4 anti-aging food recipes
Sweet potato tacos with a dressing of spicy avocado
Sweet potatoes contain many essential minerals. The avocado dressing contains a scoop of collagen peptides. Sweet potatoes, onion, avocado, and lime serve to make this meal a real anti-aging friend.
This recipe is made with lower-sugar jarred marinara sauce, a couple of baby spinach, and a few eggs. You can also consider adding a drizzle of additional virgin vegetable oil to end it off.
Kale Caesar salad with chicken
You can take a twist on caesar salads and pack your Caesar salad with more nutrient-dense leafy greens, like kale and spinach. Further, you can also refine the regular Caesar dressing, typically full of additives, to stay as healthy as possible.
Quinoa bowl with lemon vinaigrette
Quinoa is an excellent source of many minerals, including manganese, phosphorus, copper, folate, iron, magnesium, and zinc. You’re also free to pair that with a scoop of collagen peptides and a few collagen-boosting ingredients such as lemon, sweet potato, kale, and avocado to urge an incredible anti-aging meal!
8 aging foods to avoid
Consumption of trans fatty acids stimulates the production of interleukin 6 within your body, which may be a marker of inflammation and is related to aging . Further, the fried and deep-fried oils, even those made with vegetable oils, can impair cell respiration and reduce immune functions within the body.
Frozen meals are notoriously high in sodium. The sodium present contributes to water retention and an overall ‘puffy,’ aged appearance.
Energy drinks are comparatively higher in sugar content and acidic. Plus, the high caffeine and sodium content can cause dehydration. Dehydration may be a significant factor contributing to wrinkles and older-looking skin .
Sugar and fat content promotes an unhealthy microbiome and is additionally pro-inflammatory. All of these characteristics can accelerate your aging process.
It reduces vitamin A content in your body, an important antioxidant for cell renewal and turnover.
A higher intake of foods high in sodium can cause you to retain water and feel bloated. Water retention can cause your skin to look puffy and tired.
The nitrates and other compounds in processed meats, like pepperoni, are pro-inflammatory naturally—inflammation alongside causes aging from inside out . The saturated fat contained in it also ages the gut.
When consumed, fried nutriment releases free radicals within your body. Radical damage or the occurrence of oxidative stress has numerous effects on health and well-being, including heart disease and wrinkles .
What should I eat to look younger?
Green leafy veggies, fruits, nuts, foods rich in omega-3 are like little bundles of antioxidants. These foods aid in fighting off free radicals and battling against destructive UV rays.
Is milk anti-aging?
Milk contains retinol, well known for its anti-aging and skin-restoring antioxidant properties. The protein contained in dairy products can help promote skin elasticity as we age. In addition to that, milk’s vitamin D is also an anti-aging vitamin.
Does rice cause aging?
Rice has a relatively higher glycemic index and may cause spikes in blood glucose levels. Increased blood glucose levels act as an “aging accelerator,” which will cause wrinkles. When our sugar levels are elevated, this aging process is stimulated. Thus if you are looking for younger-looking skin, we recommend not consuming too much rice as it can speed up aging.
What can I drink to look younger?
Keeping yourself well-hydrated plays a vital role in skin health. Pink grapefruit juice, soymilk, beet juice, carrot juice, etc., can make you look younger and healthier. Drinking green tea also helps, as it contains catechins that can improve skin hydration.
Adding foods like broccoli, watermelon, carrots, nuts, spinach, and sweet potatoes to your diet can help you rejuvenate your skin, body, and mind. By nourishing yourselves with these anti-aging foods, you can gain fuel to look and feel your best. The rich shades of fruits and vegetables are usually signs of potent radical fighting abilities. The more colors you’ll fit on your plate, the higher are the benefits.
Ingredients like Ashwagandha play a vital role when it comes to women’s health. Check out the benefits Ashwagandha can offer. These compounds strive to keep your skin healthy and vibrant.
- Cao, Changwei et al. ,“Diet and Skin Aging-From the Perspective of Food Nutrition.” Nutrients vol. 12,3 870. (2020)
- Slavin, Joanne L, and Beate Lloyd. ,“Health benefits of fruits and vegetables.” Advances in nutrition (Bethesda, Md.) vol. 3,4 506-16.(2012)
- Panahi Kokhdan, Esmaeel et al. ,“A Narrative Review on Therapeutic Potentials of Watercress in Human Disorders.” Evidence-based complementary and alternative medicine : eCAM vol. 2021 5516450.(2021)
- Anaya-Esparza, Luis Miguel et al. ,“Bell Peppers (Capsicum annum L.) Losses and Wastes: Source for Food and Pharmaceutical Applications.” Molecules (Basel, Switzerland) vol. 26,17 5341.(2021)
- “Papaya.” Drugs and Lactation Database (LactMed), National Library of Medicine (US),(2021).
- Kalt, Wilhelmina et al. ,“Recent Research on the Health Benefits of Blueberries and Their Anthocyanins.” Advances in nutrition (Bethesda, Md.) vol. 11,2 (2020), 224-236.
- Santín-Márquez, Roberto et al. “Sulforaphane – role in aging and neurodegeneration.” GeroScience vol. 41,5 (2019): 655-670. doi:10.1007/s11357-019-00061-7.
- Roberts, Joseph L, and Régis Moreau. ,“Functional properties of spinach (Spinacia oleracea L.) phytochemicals and bioactives.” Food & function vol. 7,8 (2016), 3337-53.
- Ros, Emilio. “Health benefits of nut consumption.” Nutrients vol. 2,7 (2010), 652-82.
- Dreher, Mark L, and Adrienne J Davenport. ,“Hass avocado composition and potential health effects.” Critical reviews in food science and nutrition vol. 53,7 (2013), 738-50.
- Colquhoun D., Moores D., Somerset S. M., Humphries J. A. ,”Comparison of the effects on lipoproteins and apolipoproteins of a diet high in monounsaturated fatty acids, enriched with avocado, and a high-carbohydrate diet.” Am. J. Clin. Nutr.
- Zarfeshany, Aida et al. ,“Potent health effects of pomegranate.” Advanced biomedical research vol. 3 100.(2014)
- Katz, David L et al. ,“Cocoa and chocolate in human health and disease.” Antioxidants & redox signaling vol. 15,10 (2011), 2779-811.
- Klimek-Szczykutowicz, Marta et al. ,“Citrus limon (Lemon) Phenomenon-A Review of the Chemistry, Pharmacological Properties, Applications in the Modern Pharmaceutical, Food, and Cosmetics Industries, and Biotechnological Studies.” Plants (Basel, Switzerland) vol. 9,1 119. (2020)
- Naz, Ambreen et al. ,“Watermelon lycopene and allied health claims.” EXCLI journal vol. 13 650-60. (2014)
- Hashmi, Muhammad Ali et al. ,“Traditional Uses, Phytochemistry, and Pharmacology of Olea europaea (Olive).” Evidence-based complementary and alternative medicine : eCAM vol. 2015 (2015), 541591.
- Ahmad, Tanveer et al. ,“Phytochemicals in Daucus carota and Their Health Benefits-Review Article.” Foods (Basel, Switzerland) vol. 8,9 424. (2019)
- Polak, Rani et al. ,“Legumes: Health Benefits and Culinary Approaches to Increase Intake.” Clinical diabetes : a publication of the American Diabetes Association vol. 33,4 (2015), 198-205.
- Rasane, Prasad et al. ,“Nutritional advantages of oats and opportunities for its processing as value added foods – a review.” Journal of food science and technology vol. 52,2 (2015), 662-75.
- Krishnaswamy, K et al. ,“Retardation of experimental tumorigenesis and reduction in DNA adducts by turmeric and curcumin.” Nutrition and cancer vol. 30,2 (1998), 163-6.
- Gohari, Ahmad Reza et al. ,“An overview on saffron, phytochemicals, and medicinal properties.” Pharmacognosy reviews vol. 7,13 (2013), 61-6.
- Mandal, Manisha Deb, and Shyamapada Mandal. ,“Honey: its medicinal property and antibacterial activity.” Asian Pacific journal of tropical biomedicine vol. 1,2 (2011), 154-60.
- Lopez-Garcia, Esther et al. ,“Consumption of trans fatty acids is related to plasma biomarkers of inflammation and endothelial dysfunction.” The Journal of nutrition vol. 135,3 (2005), 562-6.
- Alsunni, Ahmed Abdulrahman. ,“Energy Drink Consumption: Beneficial and Adverse Health Effects.” International journal of health sciences vol. 9,4 (2015), 468-74.
- Karwowska, Małgorzata, and Anna Kononiuk. ,“Nitrates/Nitrites in Food-Risk for Nitrosative Stress and Benefits.” Antioxidants (Basel, Switzerland) vol. 9,3 241. (2020),
- Lobo, V et al. ,“Free radicals, antioxidants and functional foods: Impact on human health.” Pharmacognosy reviews vol. 4,8 (2010), 118-26.