Top 10 Anti-Aging Foods For Men

When it involves looking younger, we’ve all kinds of products and activities that ladies can do but what about men. Well, we care for you! We have listed some of the top 10 anti-aging foods for men to make you look younger.

Who doesn’t want to look younger and prettier? Men too desire beautiful and younger-looking skin. But as your body ages, you go through many changes that may make you feel older. Your muscle mass starts to interrupt, GH and testosterone levels begin to decrease, and you even lose elasticity in your skin. This blog has listed some of the top 10 anti-aging foods for men that you must try! Adding these foods to your diet will have a positive impact on your skin. This helps improves your metabolism and slow down the process of aging.

What Are Anti-aging Foods?

Your body starts to deplete skin or organs with growing age and time. Unless you’re genetically lucky or are a fitness fanatic keeping healthy and eating clean, signs of aging are sure to show. In the case of men, once they hit 40, the metabolism rate goes down, and chances of varied ailments start to develop [1]. Wrinkles show signs of aging, but the body becomes weak too. Diet plays a vital role in dealing with signs of aging and slowing the process down while keeping you healthy. The foods that help you fight off skin-damaging free radicals by repairing the collagen in your body and reducing inflammation are often considered as anti-aging foods [2]. These foods have nutritional prowess that stands out in combating premature signs of aging. The regular, sometimes daily, inputs from these foods make a tangible impact on aging well, anti-aging, and longevity.

10 Best Anti-Aging Foods For Men 

Cabbage

It executes an inverse property: the higher your estrogen levels, the lower your testosterone levels. It helps to keep the estrogen cornered. Cruciferous veggies like cabbage are rich in phytochemicals, blocking estrogen production [3].

Tomato

Load up on tomatoes because they are rich in lycopene, a phytochemical that keeps your body youthful. It helps strengthen the skin by inhibiting the activity of collagenases, which are enzymes involved in the breakdown of collagen in your skin. Lycopene also protects your body from the consequences of harmful toxins [4].

Fish or fish oil

It is a natural source of omega-3 fatty acids that aid in healthy functioning. It also has a top-quality digestible protein which aids in improving your skin texture and lessens the fine lines. It brings down the blood glucose level, one of the first causes of aging [5].

Garlic

The stinking rose contains Allicin that fights against cortisol, and the strain hormone negatively affects T levels [6].

Nuts

They have undoubtedly been the most straightforward bet for a healthy life and will be a neighborhood of your diet. They provide all the required vitamins and nutrients needed for the body to stay young. Include cashew nuts, almonds, and walnuts that assist you in meeting omega-3 requirements [7].

Berries 

These contain flavonoids that have anti-aging properties. Blueberries are rich sources of essential antioxidants, including flavonoids. Being highly concentrated with vitamin C helps the berries to form more vital collagen, further minimizing wrinkles and skin discoloration [8].

Ginseng 

Ginseng has anti-aging properties and is packed with phytonutrients. It helps prevent free radicals within the body and further stimulates and activates the skin’s metabolism. It also helps make your skin firmer, diminishing fine lines and wrinkles on the face and other body parts [9].

Green tea

This herb tea not only helps in building your metabolism but also in making you look younger. It is a premier source of a compound called catechin polyphenols that works harmoniously with other chemicals within the body to make you look more youthful [10].

Plain yogurt

The friendly bacteria contained in yogurt aids in improving digestion. It is also rich in valuable nutrients such as riboflavin, phosphorus, calcium, and vitamin B12. Adding yogurt to your daily diet may be a healthy option [11].

Avocado

Vitamin B and E in avocados provide complete nourishment to the skin. Vitamin E assists in promoting healthy skin. The glutathione present in avocado helps slow down the aging method in men [12].

What Are The Best Anti-Aging Foods For Younger-Looking Skin? 

A proper diet can make you lose weight. It can turn back the hands of your time, as well. According to a Nutritionist and Macrobiotic Health Coach, “Some of the foods that are rich in phytonutrients, omega-3 fats, lycopene, and vitamin C should be added in your daily diet to keep you young [13].” According to research, people who eat diets higher in monounsaturated fats comparatively have a lower risk of severe facial skin aging [14]. Green leafy vegetables like spinach, greens, collards, lettuce, kale are all very beneficial superfoods for health and wonder terms. 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 younger you from inside out. Researchers have even concluded from their research that eating fruits and veggies is one of the safest and healthiest processes to combat dull complexions and fine lines [15].

10 Anti-Wrinkle Foods To Eat

Herrings

Another fishy ingredient with potential anti-aging benefits, herring, aka rollmops, is exceptionally high in vitamin D. That’s good for future-proofing your skeleton. Still, there might be a possible benefit for staving off the looks of grey hair too. Premature greying is often related to lower vitamin D, iron, and calcium levels.

Olive oil

In a study involving Swedish, Greeks, and Australians, those with a better intake of monounsaturated fat, mainly vegetable oil, had minor wrinkling during a sun-exposed site (the back of the hand) than those that favored butter and margarine[16].

Tomato paste

The red lycopene pigment in tomatoes is best known for its link to a reduced risk of heart attacks and strokes. But lycopene is additionally a natural sunscreen, working within our cells to guard against UV-induced sunburn and wrinkles. Tomatoes yield more lycopene once they are cooked.

Peas, beans, lentils, and legumes

These pulses contain natural plant estrogens (phytoestrogens) that could help protect against skin damage and wrinkles. There’s some evidence to suggest that these can help enhance the skin’s water content and protect skin cells from oxidative stress [17].

Soup

A big bowl of petite marmite may be an excellent way to make sure you get your 5-a-day and feed your skin, hair, and nails with the nutrients they have. A Dutch study found a statistically significant correlation between soup eating and fewer wrinkles in men [18].

Broccoli

Broccoli could also be a surprising and notable source of vitamin C, an anti-wrinkle antioxidant. Vitamin C stimulates collagen synthesis and can help decrease all the wrinkles and sag [19].

Almonds

They are especially rich in vitamin E, another antioxidant that’s a part of your skin’s natural defense system. They assist calm the internal inflammatory process, which will play a task in skin damage—getting low vitamin E links to skin dryness.

Cashews

Cashews have over twice the iron concentration of grilled lean ribeye, which can help see hair loss, keep you rosy-cheeked and debar debilitating fatigue. They are also a legitimate source of zinc, which may help heal skin breakouts.

Kiwi fruit

A 2013 study within the journal Sleep found that folks rated sleep-deprived individuals with more wrinkles/fine lines and droopier mouths [20]. Eat a few melatonin-containing kiwis before bed for a far better chance of a restful night. In a small clinical test, insomnia patients reported better sleep quality and daytime functioning after eating the fruit before bed [21].

Citrus fruits

Citrus fruits can help with less wrinkled and dry-looking skin. A daily diet of citrus will guarantee you get enough vitamin C. Other significant sources of vitamin C are peppers, nectarines, strawberries, and leafy greens.

8 Ways To Reverse Aging Naturally

  1. Cut down your sugar intake.
  2. Eat Anti-Aging Foods.
  3. Take Care of Your Skin.
  4. Eat Lots of Veggies.
  5. Stay active physically.
  6. Say no to smoking.
  7. Get a good night’s sleep.
  8. Keep Yourself and Your Skin Hydrated [22] 

9 Aging Foods To Avoid

Sugary, fatty food with flavorings, emulsifiers, and other additives count as “ultra-processed.” Avoiding an excessive amount of ultra-processed food is recommended, as a high intake links to shorter telomere length [23]. Shorter telomere lengths mean you are aging faster. To list a few:

  1. White Sugar.
  2. Sugary Cocktails.
  3. Energy Drinks.
  4. Packaged Meat.
  5. Microwaved Food.
  6. Processed Potato Chips
  7. White bread.
  8. Alcohol.
  9. Margarine.

FAQs

What should men eat to look younger?

Studies suggest that omega-3 fatty acids DHA and EPA may slow down factors that ordinarily speed up aging, such as sun damage, collagen loss, and dry skin. So, we recommend you replace meat with tuna salad. At snack time, you can opt to crack open a can of sardines. Similarly, eat more halibut, salmon, cod, oysters, or trout at the dinner table. Besides that, flaxseeds, walnuts, and hemp and chia seeds tossed into yogurt, cereal, and oats can also help you look younger.

What to eat to stop aging?

A higher proportional intake of the flavonols found in pears, leafy greens, broccoli, oranges, tomatoes, beans, olive oil, tea, and herbal drinks can reduce the rate of your aging. Overall, fats can help nourish your skin. Besides that, green leaves and vegetables also support slowing down the rate of aging. So, we recommend you take these anti-aging foods to look younger.

What to drink to reverse aging?

The following drinks contain antioxidants that beat wrinkles and fine lines, make your skin soft, and give it a healthy glow. Beet juice, milk, carrot juice, apple juice, grape juice, etc., can help you slow down the process of aging. Keeping yourself well-hydrated plays a vital role in skin health.

Does rice cause aging?

Rice cakes have 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. Elevating your sugar levels stimulates your aging process. 

Wrapping Up

Men have a faster rate of metabolism and stricter skin than women. Their diet plan demands special attention and is slightly different from women’s skincare diet. So, if you are a man, the above-listed anti-aging foods can help you stay young and slow down the process of aging. Go ahead and include these foods in your diet to remain youthful and healthy.

References

  1. Galgani, J, and E Ravussin. ,“Energy metabolism, fuel selection and body weight regulation.” International journal of obesity (2005) vol. 32 Suppl 7,Suppl 7 (2008). 109-19. 
  2. Cao, Changwei et al. ,“Diet and Skin Aging-From the Perspective of Food Nutrition.” Nutrients (2020)
  3. Zhang, Nan et al. ,“Red Cabbage Rather Than Green Cabbage Increases Stress Resistance and Extends the Lifespan of Caenorhabditis elegans.” Antioxidants (Basel, Switzerland). 2021
  4. Story, Erica N et al. ,“An update on the health effects of tomato lycopene.” Annual review of food science and technology (2010), 189-210.
  5. de Magalhães, João Pedro et al. ,“Fish oil supplements, longevity and aging.” Aging (2016). 1578-82.
  6. Svendsen, L et al. ,“Testing garlic for possible anti-ageing effects on long-term growth characteristics, morphology and macromolecular synthesis of human fibroblasts in culture.” Journal of ethnopharmacology (1994). 125-33. 
  7. Ros, Emilio. ,“Health benefits of nut consumption.” Nutrients (2010). 652-82. 
  8. Kalt, Wilhelmina et al. “Recent Research on the Health Benefits of Blueberries and Their Anthocyanins.” Advances in nutrition (Bethesda, Md.) (2020), 224-236.
  9. Yang, Yong et al. ,“Ginseng: An Nonnegligible Natural Remedy for Healthy Aging.” Aging and disease (2017), 708-720. 
  10. Rutter, Kathryn et al. ,“Green tea extract suppresses the age-related increase in collagen crosslinking and fluorescent products in C57BL/6 mice.” International journal for vitamin and nutrition research. Internationale Zeitschrift fur Vitamin- und Ernahrungsforschung. Journal international de vitaminologie et de nutrition (2003), 453-60. 
  11. El-Abbadi, Naglaa Hani et al. ,“Yogurt: role in healthy and active aging.” The American journal of clinical nutrition (2014), 1263S-70S. 
  12. Dreher, Mark L, and Adrienne J Davenport. ,“Hass avocado composition and potential health effects.” Critical reviews in food science and nutrition (2013), 738-50. 
  13. Schagen, Silke K et al. ,“Discovering the link between nutrition and skin aging.” Dermato-endocrinology (2012), 298-307. 
  14. Latreille, Julie et al. ,“Dietary monounsaturated fatty acids intake and risk of skin photoaging.” PloS one (2012), e44490. 
  15. Slavin, Joanne L, and Beate Lloyd. ,“Health benefits of fruits and vegetables.” Advances in nutrition (Bethesda, Md.) (2012) 506-16. 
  16. Hashmi, Muhammad Ali et al. ,“Traditional Uses, Phytochemistry, and Pharmacology of Olea europaea (Olive).” Evidence-based complementary and alternative medicine : eCAM (2015), 541-591.
  17. Polak, Rani et al. “Legumes: ,Health Benefits and Culinary Approaches to Increase Intake.” Clinical diabetes : a publication of the American Diabetes Association (2015), 198-205. 
  18. Zhu, Yong, and James H Hollis. ,“Soup consumption is associated with a reduced risk of overweight and obesity but not metabolic syndrome in US adults: NHANES 2003-2006.” PloS one. (2013).
  19. Vasanthi, Hannah R et al. ,“Retraction Notice To: Potential Health Benefits of Broccoli- A Chemico-Biological Overview.” Mini reviews in medicinal chemistry (2009), 749-59.
  20. Sundelin, Tina et al. “Cues of fatigue: effects of sleep deprivation on facial appearance.” Sleep (2013). 
  21. St-Onge, Marie-Pierre et al. “Effects of Diet on Sleep Quality.” Advances in nutrition (Bethesda, Md.)(2016), 
  22. Fisher, Gary J. ,“The pathophysiology of photoaging of the skin.” Cutis (2005)
  23. Cuevas-Sierra, Amanda et al. ,“Gut Microbiota Differences According to Ultra-Processed Food Consumption in a Spanish Population.” Nutrients (2021),
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