Best Natural Anti-Ageing Foods
We’re all on a quest to look younger and prevent the visible signs of ageing on our bodies. There are plenty of lotions and potions on store shelves that claim to fight fine lines and wrinkles and help you preserve your youthful appearance. However, many experts will tell you that eating healthy foods is a better anti-ageing strategy than all those creams you’re spending big money on. This is attacking the ageing problem from within so, the question is, what foods are best for anti-ageing?
Your best choices are those with lots of antioxidants and vitamins C and E. This answer is encouraging because there are some excellent sources of these nutrients, so you can pick and choose the ones that you enjoy eating the most. In addition to antioxidants, which are present in virtually all plant foods, you also want to increase your intake of foods that are rich in potassium, omega fatty acids and phytoceramides. Again, fruits and vegetables are great sources of these nutrients and, while they aren’t the fountain of youth, they can certainly help you shave a few years off your look and ensure a long and healthy life.
Making the Right Food Choices
When you’re building an anti-ageing meal plan, it also pays to understand which foods you should avoid. This makes it easier to keep in mind what items you can safely eat. In general, you want to avoid inflammatory foods like fast food, processed foods, sugar, gluten, and dairy. These foods are not only unhealthy in the general sense, but can also lead to dull, dry skin, brittle hair and wrinkles, all of which will make you look your age or older. You can see that this leaves a variety of grains, fruits and vegetables that are packed with the right nutrients.
Focusing on anti-ageing foods also protects your health so you not only look young, but you’re healthy in general too. Your goal should be to eat as many of the foods on this list as you can because variety ensures adequate intakes of all the most important nutrients. At the same time, limit junk food and you’ll be looking and feeling younger in no time at all.
Leafy green vegetables, especially kale and spinach, contain a type of antioxidant called phytonutrients, as well as beta-carotene and lutein, which work to counteract damage from the sun and boost your skin’s elasticity and firmness. Without sagging skin and sun damage, your face and body will naturally look younger and healthier. Other great leafy green choices include broccoli and mustard greens, as well as green smoothies.
Nuts make an all-star snack, but can also be added to baked goods, oatmeal, trail mix, and other recipes to give you a boost of omega-3 fatty acids, which help keep your skin looking youthful and fresh. You only need an ounce or two per day to reap the benefits, so practice moderation since nuts are a higher calorie food than other options on this list. Peanuts, cashews, pistachios, walnuts, and pecans are all excellent choices.
Before you get super excited and pull out your Hershey’s bar, remember that the anti-ageing benefits of chocolate can only be found in the dark variety, that is 70% cacao or more. Milk chocolate simply does not provide the same benefits and also, has far more downsides. Dark chocolate is rich in flavonols, which boost blood circulation, helping keep your face and body looking youthfully plumped and glowing. Participants in studies on dark chocolate report that regular consumption leads to a younger look in just a few weeks.
Cold Water Fish
This includes salmon, sardines, and mackerel, all of which are high in omega-3 fatty acids, a nutrient that strengthens the membranes in your skin and helps preserve hydration at the same time. Experts suggest eating two servings of cold water fish each week to maximise the benefits. Doing so can keep skin looking young and is also an effective way to battle skin issues like psoriasis and eczema.
This fruit might be tiny, but the deep blue colour indicates a large concentration of antioxidants, which battle free radical damage. Free radicals come from eating a poor diet as well as exposure to environmental toxins. Besides their tendency to raise the risk of diseases like cancer and diabetes, free radicals can also cause ageing by encouraging the formation of wrinkles and fine lines. Blueberries are best eaten fresh or frozen and can be enjoyed on their own, sprinkled on cereal and oatmeal, or blended into a fruit smoothie. They’re perfect in Greek yogurt for breakfast or lunch.
You’ve probably heard all the hype about the miracle that is olive oil. There’s a good reason for this. Olive oil is rich in antioxidants and omega-3 fatty acids, giving your skin a double whammy when it comes to anti-ageing. As mentioned previously, these nutrients improve skin’s elasticity, which smooths fine lines and wrinkles, as well as fighting environmental damage that can lead to ageing. In addition to adding olive oil to your meal plan, you can gently massage it into your skin as a topical treatment for boosting skin hydration and fighting the signs of ageing.
Green tea is a healthy choice for many reasons. It contains a wealth of polyphenols, which are plant compounds that battle free radical damage and help reverse the signs of ageing, including wrinkles and age spots. A few mugs of green tea each day is all it takes to encourage fresher, younger looking skin.
Citrus fruits get anti-ageing accolades for being rich in vitamin C, a nutrient that helps create younger, brighter looking skin, both on your face and your body. Oranges, lemons, and limes are top choices, but grapefruits and tangerines are equally beneficial. Add oranges or tangerines to fruit salad, enjoy a grapefruit with breakfast or lunch, and add fresh lemon or lime juice to your water for a dose of flavour and a hit of vitamin C at the same time.
With the benefits of pomegranates becoming more widely known and evidenced, it’s no surprise to find them appearing in more supermarkets and farmers’ markets across the country. Research is preliminary, but exciting, and shows that pomegranate binds to molecules in the gut, helping to protect cells from the causes of ageing. Eating pomegranate on a regular basis helps preserve the mitochondria in your cells, which prevents it from breaking down as you get older. More research is needed, but scientists are optimistic about the potential that pomegranate has as an anti-ageing food.
This juicy fruit is packed with antioxidants, which as you know protect your skin from toxins that lead to ageing. However, it’s also a very hydrating fruit due to its water content. When your skin is not hydrated properly, it can look dull, saggy, and old. By boosting your fluid intake, you can preserve the health of your skin by keeping it plumped up and youthful, which helps prevent the signs of ageing, as well as masking those that are already present.
The great thing about avocado is how versatile it is. You can enjoy sliced avocado on its own, but it makes a tasty addition to sandwiches, salads, chilli, and much more. Avocados are a rich source of skin saving omega-3 fatty acids and are an affordable and easy way to ensure that you’re getting enough on a daily basis. Remember though, there’s about 300 calories in an average avocado, so piling it three inches high on your Ezekiel bread toast is not a good idea.
This humble vegetable doesn’t get nearly the attention it deserves. Carrots are one the best sources of vitamin A in the food world. Vitamin A helps promote healthy collagen production and without enough collagen, your skin looks old and saggy. Unfortunately, your body slows down its creation of collagen as you get older, so it makes sense to do what you can to increase your intake. You get more vitamin A when you eat carrots raw, but you can also use them in stew, chilli, and veggie burgers to up your intake. Try them roasted for a terrific flavour burst.
Sweet potatoes are another delicious source of vitamin A, which means they repair damaged collagen and erase the visible signs of ageing. It’s easy to prepare sweet potatoes as all you have to do is bake them for a tasty side dish. You can also serve cooked sweet potatoes blended into pasta sauce or sliced and toasted as an alternative to bread in the morning. Make sure you choose sweet potatoes which have orange flesh, and not yams, which have white flesh.
As you can see, there are lots of ways to protect your body and look younger, whatever your current age. Tomatoes, beans, yogurt, lentils, oatmeal, turmeric, and honey are other items to add to your grocery list. Variety is the key to getting as many of the benefits you can, but because there are so many options, you aren’t doomed to eating foods you don’t like. Make a habit of enjoying the ones you like as often as you can and you’re sure to see younger skin and a healthier looking body in just a few weeks.