Beautiful, glowing skin starts with how we eat, but these anti-aging foods can also help with more than that.
Aging is a natural process that can be a beautiful part of life. Aging is a beautiful stage of life, but the effects that come with it may not be welcoming, especially on your skin. skin can also suffer from the damages caused by free radical as well as life stressors. Years of free radical damage and life stressors wreak havoc on your skin.
According to research, diets consisting of vegetables and fruits consumption may be the safest and healthiest way to maintain a youthful appearance.
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 concludedTrusted Source 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. Oranges and other citrus fruit
Oranges contain lots of Vitamin C — 85% of your daily value in one small orange, to be exact. Vitamin C has bee n well-known to fight the common cold. Why? Well, not only is this vitamin a vitamin, but it also acts an antioxidant that fights disease, illness and even skin-harming free radicals.
Equally, Vitamin C deficiency can result in scurvy, a condition that leads to skin lesions, making the skin more vulnerable to bruises and reduces healing. It was discovered in a study that Vitamin C has anti-scurvy properties that can increase collagen in the skin.
So, peel an orange, squeeze some lemon in that water or add a lime to that salad if you want your skin to be healthy.
The next fruit is rich in a variety of antioxidants, vitamins, and minerals!
This delicious superfood is rich in a variety of antioxidants, vitamins, and minerals that may help to improveTrusted Source skin elasticity and minimize the appearance of fine lines and wrinkles. These include:
- vitamins A, C, K, and E
- B vitamins
The wide range of antioxidants in papaya helps to fight free radical damage and may delay signs of agingTrusted Source. 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!
3. Sunflower seeds
As the name implies, sunflower seeds are fruits of the sunflower plant. These seeds consist of nutrients that can improve skin health. Sunflower seeds contain Vitamin B1, Vitamin B6, copper, phosphorus, manganese, selenium, folate, niacin, and magnesium. It’s also a good source of Vitamin E, which is the main skin-saving component. Vitamin E is believed to have healing properties on the skin.
These tiny seeds are loaded with copper, vitamin B1, manganese, selenium, phosphorus, magnesium,vitamin B6, folate and niacin. But the most critical skin-saving component is Vitamin E. This vitamin has long been said to have healing properties when applied to the skin. And while these accounts are mostly anecdotal with little research behind the claims, there is research that backs up the consumption of Vitamin E rich foods like sunflower seeds.
In fact, research has found that Vitamin E may protect both animal and plant cell membranes from light-induced damage to the eyes and skin.
Carrots are affordable and come in large quantities just like the rabbits eating them. No wonder these rabbits are cute, energetic, fluffy and non-wrinkly. Carrots contain a large number of vitamins, include beta carotene.
Carrots are inexpensive, and come in mass amounts like the rabbits who eat them. But, there’s no wonder those rabbits are so cute, fluffy, energetic and non-wrinkly. Carrots are full of vitamins including one all-important, beta carotene.
Beta carotene is probably the most well-know of the the carotenoids which is actually what gives carrots their orange color. Research has also found that Beta carotene is metabolized in many organs including the skin, which is a large reason it is so beneficial for the skin. What’s better, studies have found that Beta carotene supplementation protects against sunburn.
Broccoli is an anti-inflammatory, anti-aging powerhouse packed with:
- vitamins C and K
- a variety of antioxidants
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.
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 agingTrusted Source, including:
- vitamins K, C, E, and A
- B vitamins
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!
Although it’s not a plant, eggs contain Vitamin D, an important vitamin for healthy bones and skin that’s hard to find in foods. The sun remains the best source of Vitamin D, and this may appear simple. However, deficiency in Vitamin D is a well-known problem, especially in older adults.
A focused review on Vitamin D and the skin concluded that a deficiency could have significant ties to disorders including skin cancer, psoriasis and ichthyosis, as well as autoimmune skin disorders such as vitiligo, blistering disorders, scleroderma and systemic lupus erythematosus. Atopic dermatitis, acne, hair loss, infections and photodermatoses were also noted as being related to insufficient amounts of Vitamin D.
8. Sweet potatoes
The orange color of the sweet potato comes from an antioxidant called beta-carotene which is converted to vitamin A. Vitamin ATrusted Source 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!
Blackberries are among the many, if not all plants that contain the skin protectant polyphenols. We just picked blackberries because they’re tasty and are full of other things like Vitamin C, fiber, Vitamin K, Vitamin A and a great number of antioxidants. Plus, they blend awesomely well in a smoothie.
Polyphenols serve as a defense mechanism in plants against UV rays which can be transferred to you when you eat them. According to some research, polyphenols can protect against UV rays and also shows significant antioxidant, anti-inflammatory, and anti-DNA damaging effects, which may also have anti-aging effects.
Thus, for a young, healthy and vibrant skin, eat blackberries.
10. Fish with “Good Fat”
If you love eating fish, then you should eat the right type of fish that will provide Omega-3 fatty acids to your body. Omega-4 fatty acids are good fat and are rich in Vitamin E;
this vitamin helps moisturize the skin and promotes smooth, soft skin. It also supplies the body plenty of zinc that helps prevent acne.
Nuts are a rich source of omega-3 and omega-6 fatty acids, Vitamin E, and zinc: all of these can improve your skin. Nuts also contain Vitamin B and Vitamin C in higher amounts that can serve as anti-oxidant and anti-aging agents.
It also contains folate that prevents dermatitis. You can enjoy all of these properties, which can help smoothen your skin and give it a youthful appearance when you eat nuts like walnuts, almonds, and cashews every day.