Top 11 Anti-Aging Food to Fit into Your Diet

Anti-aging solutions in form of creams, lotions, face masks and body scrubs can only go so far. The truth is that the health of our skin begins and continues with proper nutrition.

When you eat foods that are nutrient-dense and filled with antioxidants as well as healthy fats, the skin will show it. Therefore, in this post, we will take a look at 10 best anti-aging foods that you should start incorporating in your diet today!

We’re going to reveal exactly what foods to eat and why that will give your skin that glowy and healthy look.

1) Citrus fruits

Citrus fruits contain plenty of vitamin C, a powerful antioxidant that can prevent the onset of wrinkles and improves the overall appearance of the skin [1].

In addition, vitamin C also encourages the body to produce more collagen and protects the skin against UV rays from the sun, both factors that contribute to a healthy skin.

Say goodbye to skin discolouration and uneven tones with citrus fruits. Fruits and vegetables that are rich in vitamin C include oranges, grapefruit, bell peppers, strawberries and blackcurrants.

2) Avocadoes

Avocadoes offer anti-aging properties as they are rich in healthy fats as well as antioxidants, and other nutrients like vitamins K, C, E, and A, B vitamins, and potassium [2].

All of these nutrients work together to flush out any toxins from the body which can promote a smooth and better skin tones.  

Avocados are high in vitamin A and can help us shed dead skin cells, leaving us with beautiful and bright skin. They can also prevent skin cancer by protecting it from the sun’s UV rays.

3) Walnuts

Walnuts are great for your skin as they are a great source of vitamin E. Vitamin E has shown to reverse wrinkles, and keep the skin hydrated. In addition, vitamin E is also great for protecting the skin against the sun’s UV rays [3].

4) Berries

Berries, like raspberries, blueberries and strawberries, contain powerful antioxidants which protect the skin from oxidative stress.

Oxidative stress occurs when there is an imbalance between antioxidants and toxins within the body. This imbalance can cause to faster aging and wrinkles.

The antioxidants found in berries protect the skin from oxidative stress thus reducing the visibility of wrinkles [4].

5) Melons

Melons are another great anti-aging food as they contain a lot of vitamin C as well as vitamin B6.

Vitamin C is a powerful antioxidant that protects the skin from damage of UV rays as well as oxidative stress. In addition, it also promotes the creation of collagen, a type of protein that’s responsible for keeping your skin healthy.

Vitamin B6 is a water-soluble vitamin that is also a powerful antioxidant that protects the skin from dermatitis. A 2018 study showed that both vitamin B complex and C improve the health of your skin and promote better [5].

6) Kale

Kale is one of those foods that have been marked as a superfood thanks to its extensive list of nutrients.

Kale is high in lutein and zeaxanthin, two carotenoids that improve the flexibility and moisture of your skin, as well as the fat beneath your skin, which functions as a “measure” of youthfulness. Lutein, in particular, appears to be able to protect your skin from a type of blue light that is particularly hazardous.

7) Dark chocolate

Dark chocolate may seem like a strange addition to the best anti-aging foods, but good news to the chocolate lovers is that it contains cocoa beans which contain powerful nutrients and antioxidants that not only reduce skin inflammation but also improve oxygen flow to it. This means that you can benefit from smoother skin.

In addition, dark chocolate is also high in magnesium which is well known for reducing stress and promoting better sleep. This indirectly improves your skin and protects it from anti-aging.

A study performed in 2014 reported that people who consume adequate amount of magnesium experience less visibility of wrinkles as it inhibits the formation of wrinkles. Therefore, the study reported positive link between magnesium and anti-wrinkle and anti-skin aging [6].

8) Sweet potatoes

Sweet potatoes have anti-aging benefits due to the presence of beta-carotene, a potent antioxidant. This antioxidant transforms to vitamin A during digestion, which has been found to improve skin suppleness, enhance skin cell turnover, and contribute to soft, youthful-looking skin.

For instance, a 2010 study reported that beta-carotene not only protects the skin from UV rays but it also repairs the already-caused damage [7].

9) Pomegranates

Pomegranates are one of the best anti-aging foods because they contain plenty of antioxidants like vitamin C and compounds like punicalagins which encourage the body to produce collagen. Both antioxidants and the natural compounds can slow the aging process and even repair the skin that’s already damaged too.

For instance, one study conducted in 2019 reported that people who regularly consumed pomegranates benefited from better protection against UV rays damage [8]

10) Spinach

Spinach is extremely hydrating and high in antioxidants, which aid in the oxygenation and replenishment of the entire body.  Spinach is abundant in vitamin C, which helps to maintain tight and smooth skin by increasing collagen formation.

That isn’t all, though. Both Vitamin A and K have been proven to aid in the reduction of inflammation in cerumen.

For instance, a 2011 study reported that vitamin K successfully reduces inflammation in the body which supports proper cell functioning [9].

11) Papaya

Papaya is a great for anti-aging as it is high in antioxidants, vitamins, and minerals, which may help improve skin suppleness and reduce the appearance of fine lines and wrinkles.

It contains:

• Vitamins A, C, E and K
• Magnesium
• B vitamins

Papaya’s wide range of antioxidants aids in the battle against free radical damage and oxidative stress. Therefore, it may help to postpone the ageing process. Papaya also includes papain, an enzyme that works as one of nature’s strongest anti-inflammatory agents, providing further anti-aging advantages. 

According to a 2017 study, those who eat papaya on a regular basis had less wrinkles and fine lines, as well as more vibrant skin [10].

Summary

Nutrition and healthy habits are what truly make a difference to your health and overall wellbeing. If you want to maintain healthy skin that’s vibrant, then start consuming some of these foods! You can include them in a smoothie or certain recipes. Some of these nutritional foods aren’t for everyone, so combining them with other foods to achieve a different flavour may be a great option.

Overall, the best anti-aging foods are ones that contain plenty of antioxidants to prevent the skin aging process by inhibiting cell damage from free radicals and also encourage the production of collagen which provides that vibrant skin tone.