As you age, your skin starts showing its signs through wrinkles, fine lines, pigmentation, etc. Your skin is usually the first part that shows internal problems.
Anti-aging creams, lotions, and serums may reduce some of the signs from your skin, but how are you going to deal with physical issues that cause these problems?
Scientists have concluded that some anti-aging foods such as fruits and veggies can help you fight those fine lines and dull complexion. These foods are rich in antioxidants that can fight free radicals and reduce the signs of aging.
Read on to learn about these anti-aging fruits and vegetables, their nutrition profile, and how they can help you stay young with vibrant skin.
Anti-aging Foods to Add in Your Diet
1. Papaya
Papaya is a superfood that contains vitamin A, B, C, E, and K, calcium, magnesium, phosphorus, as well as antioxidants.
This antioxidant-dense food may help reduce the appearance of wrinkles and fine lines and improve skin elasticity. It can fight the free radicals damage and delay the aging process of your skin [1, 2]
Papain, an enzyme found in papaya is a natural anti-inflammatory agent that can provide anti-aging benefits. Several exfoliating products use papaya as a key ingredient. [3]
2. Watercress
Watercress is a nutrient-rich leafy green that can play the role of an internal skin antiseptic. It contains a significant amount of potassium, calcium, phosphorus, manganese, and vitamin A, B1, B2, C, and K.
These nutrients help improve oxygenation of your skin by increasing the circulation and delivery of the minerals to all the cells of your body. Besides, watercress can decrease DNA damage. [4]
Vitamin A, C, other antioxidants help neutralize the free radicals, thus help to reduce fine lines and wrinkles. [5]
To get the benefits, just add some handful of watercress in your salads or soups.
3. Blueberries
Another superfood that is loaded with vitamins, minerals, and antioxidants. These nutrients in blueberries nourish you from inside, helping you stay healthy and young.
Anthocyanin, an antioxidant that gives blueberry its deep blue color can moderate the inflammatory response and prevent the collagen damage, thus protects your skin from environmental damage. [6, 7]
Make a delicious smoothie using blueberries or add them into your cereal to make a delicious and healthy breakfast.
4. Red Bell Pepper
Red bell pepper can be an excellent choice of food when it comes to anti-aging. It has a high content of vitamin C and antioxidants that stimulate collagen production and improve skin elasticity. [8, 9]
Red bell pepper has powerful antioxidants called carotenoids, which can protect your skin from sun damage, toxins, pollutions with its anti-inflammatory effects. [10, 11]
You can eat bell pepper with salads or use them in cooking.
5. Broccoli
Broccoli is one of the most widely consumed vegetables due to its amazing nutritional value. It contains numerous amount of antioxidants and anti-inflammatory properties that can ensure a healthy body and skin.
Vitamin C is an essential component for the production of collagen. Broccoli is rich in vitamin C that can give your skin elasticity and strength. [12]
Broccoli can be consumed both raw and cooked. However, cooking can help this vegetable to release more nutrients to your body.
6. Spinach
Spinach is a versatile leafy green vegetable that is loaded with vitamin A, C, E, and K, magnesium, lutein, iron, etc.
It’s rich and antioxidants and extremely hydrating to your body. Eating spinach can improve collagen production and replenish your entire body. [12]
Besides, vitamins in spinach have been shown to reduce inflammation and promote healthy and shiny hair. [13, 14]
Consume spinach raw or cooked in your regular meal, salad, or smoothies.
7. Nuts
Nuts, particularly almonds, are a great source of vitamin E, which can protect the moisture barrier of your skin, repair the skin tissue, and protect it from sun damage. [15]
Walnut, another popular type of nut, is rich in omega-3 fatty acids that can protect your skin, strengthen its cell membrane, and give it a glow. [16]
Consume nuts with the skin as more than 50% antioxidants are lost if you remove the skin. [17]
8. Sweet Potatoes
Sweet potato contains beta-carotene, an antioxidant that turns into vitamin A, an essential vitamin that restores the elasticity and promotes youthful skin. [18]
It is also rich in nutrients like vitamin E and C; two of the most important vitamins that can improve your skin complexion and save it from free radical damage.
Consume sweet potatoes in your regular meal or eat them as snacks. Both raw and cooked are nutritious and provides numerous health benefits.
9. Avocado
Avocado is rich in monounsaturated fats that can help to keep your skin stay hydrated and healthy. It has a significant amount of potassium, vitamin A, B, C, E, and K that can protect your skin from aging. [19]
Due to the presence of antioxidants, avocados can help protect your skin from sun damage and even skin cancer while providing healthy and glowing skin.
10. Pomegranate
Several popular cosmetics companies are using pomegranate extract in their anti-aging products, and there are good reasons behind it.
Punicalagins, a component found in pomegranate can help restore the collagen in your skin, thus prevents it from aging. [20]
Besides, pomegranate is rich in vitamin C, a potent antioxidant that can protect your skin from free radicals and reduce pigmentation. [21]
Sprinkles some pomegranate in your fruit salad or drink a glass of juice every day as a sweet treat to your skin.
11. Orange
Orange is a great source of vitamin C that is essential for youthful skin. [12]
This sweet and tangy fruit is loaded with water content, meaning that it can keep your skin hydrated and supple.
Drink orange juice along with other citrusy fruit to get a nice complexion and vibrant skin. Dried orange peel can also be used as a face mask to reduce the visible signs of aging.
Conclusion
The healthy glow of your skin comes from inside. No matter how expensive creams you use, your skin will lack the glow if you don’t get the proper nutrition your regular meal.
If you’re trying to get those nutrients from a plant source, try to eat more fruits and vegetables that are deep in color. It’s because colorful vegetables and fruits usually come with potent free radical fighting abilities.
So, if you want to slow down your aging process and stay younger, fit more colors on your plate.
