Anti-aging
Diet
There is a wide variety of food and drink on offer to help combat and reduce the signs of aging like wrinkles and fine lines. Below are some of the best edible options to help boost your skin’s youth, all the while nourishing you from the inside.
Olive Oil
Hailed as one of earth’s most healthiest fats, hearty olive oil is not only good for the skin but has been reported to help prevent many age-associated ailments such as heart disease, reducing blood pressure and metabolic syndrome. Due to its highly anti-inflammatory properties, it has been shown to improve the appearance of the skin by making it look younger, not to mention decreasing the risk of sun damage. Approximately 73% of this magical oil is made up of monounsaturated fat which is connected to an increase of dermal elasticity and therefore firmness.
Seeds
Seeds including that of chia, pumpkin and hemp are excellent sources of non-animal derived omega-3. This fatty acid helps the skin to retain its natural moisture and therefore hydration, leading to plump skin and decreased visibility of fine lines that form due to UV exposure. Pumpkin seeds themselves are actually great little anti-aging gems. They contain magnesium, copper, zinc, thiamine, niacin, iron, manganese, vitamins A, B and K, omega-3 fatty acids and protein. Combine all such components and you are presented with a fantastic mixture of youth-boosting natural additives that help to slow the breakdown of collagen.
Nuts
There are a variety of nuts that offer anti-aging benefits to the skin. Almonds, for example, contain vitamin E which is responsible for helping to repair skin tissue, promote hydration and protect from UV rays. Walnuts have also been reported to contain anti-inflammatory omega-3 fatty acids which aid in strengthening membranes of skin cells and protecting against UV. In addition, multiple studies have declared that approximately 50% or more antioxidants are retained in the skin of such nuts
Plant-Based Milk
Aside from being beneficial to your overall health, milk derived from plant-based sources has also been found to have a positive effect on the skin. Soy milk, for instance, contains isoflavones, which are antioxidants that have shown potential in the face of dermal aging, more specifically slowing down enzymatic collagen degradation and supporting the process of collagen synthesis. Continuing this theme, plant-based milk is generally a great source of protein, which helps to provide your skin with the amino acids it needs to produce better quality collagen, which also contributes to more durable and younger-looking skin.
Seaweed
Seaweed, alongside spirulina, chlorella and nori, is a rich source of omega-3. Omega-3 fatty acids are crucial to the maintenance of healthy skin cell membranes and dermal hydration. Aside from this, seaweed also offers a high protein content – a dietary aspect that’s paramount to your skin being able to make the building blocks of collagen.
Red Bell Peppers
The hearty red bell pepper is not only tasty but beneficial for the skin. Rich in vitamin C and antioxidants like carotenoids, they are also anti-inflammatory. Vitamin C plays an important role in collagen production whereas carotenoids are said to help to safeguard the skin against environmental toxins, UV damage and pollution.
Watercress
Watercress, loaded with vitamins, helps to increase the skin’s oxygenation and therefore enhance the delivery of minerals to the body’s cells by prompting circulation. Such vitamins have been reported to help neutralize free radicals, thus aiding in the process of reducing the appearance of fine lines. It contains calcium, phosphorus, potassium, manganese and vitamins A, C, K, B1 and B2.
Spinach
Spinach is not only antioxidant-rich but also aids in hydrating both the skin and body. Vitamins A, C, E, K, lutein, magnesium and iron all play vital parts in reducing inflammation and encouraging the production of collagen. A versatile plant, spinach’s source of the compound zeaxanthin aids in fighting damage sustained from UV, and therefore, sun exposure.
Broccoli
Broccoli is also a great vegetable to nourish the skin. Like the red bell pepper, it’s anti-inflammatory and contains folate, vitamins C and K, calcium and lutein, the latter of which promotes skin hydration, elasticity and protection against UV damage. Additionally, broccoli contains NMN, otherwise known as nicotinamide mononucleotide, a compound that is reported to play a significant part in the metabolization of energy – a process that’s fundamental in helping to improve the aging of our cells. Though more research is required on this compound to prove its effectiveness, the early evidence has been said to show positive results.
Mushrooms
Rich in two particular types of antioxidants, mushrooms are being hailed as anti-aging saviors. They aid your cells in fighting oxidative stress, which is the tissue damage that causes age-related dermal issues like wrinkles. ERGO, or ergothioneine, is responsible for helping to fight such damage, and is found in high concentrations in mushrooms. Eating just a handful of button mushrooms (the recommended quantity of ERGO which is approximately 3 milligrams) can help to combat such age-related damage.
Sweet Potatoes
Beta-carotene, an antioxidant, is responsible for giving sweet potatoes their vibrant orange coloring. This is converted into vitamin A which is reported to aid the restoration of dermal elasticity. Not only this, but sweet potatoes also contain vitamins C and E which are said to help combat free radical damage and promote radiant skin.
Avocado
Avocado is an anti-inflammatory powerhouse boasting essential fatty acids and multiple vitamins including A, B, C, E and K, not forgetting potassium. Avocados contain a high dose of vitamin A which is known for encouraging the shedding of dead skin cells, the result of which is smoother, younger skin.
Blueberries
Blueberries are one of nature’s superfoods, reported to contain high doses of antioxidants, placing them up amongst the best nutrient-dense foods nature has to offer. Rich in anti-inflammatory flavonoids, blueberries have been said to help slow dermal aging, lower cholesterol and improve blood sugar levels. They have been said to house the highest amount of antioxidants that are found in fresh fruit which can be attributed to them containing vitamins A, C, E, iron, anthocyanin, zinc and selenium. Bursting with both flavor and health benefits, this little fruit packs quite the mighty anti-aging punch.
Papaya
Rich in vitamins, antioxidants and minerals, papaya has been declared to aid in the improvement of dermal elasticity, thereby helping in the reduction of visible fine lines that come with age. It also helps to combat free radical damage with vitamins A, C, E, K, B vitamins folate and pantothenic acid, magnesium, phosphorus, calcium and potassium. Not only that, but due to containing the anti-inflammatory enzyme papain, papaya offers even more dermal benefits by encouraging healthy skin cell turnover and helping you to maintain a radiant complexion.
Pomegranate Seeds
Hailed as a healing fruit, pomegranate seeds are rich in vitamin C and various other antioxidants. Said to help reduce inflammation and damage from free radicals, pomegranate seeds also contain punicalagins which aid in fighting visible signs of aging by preserving the skin’s collagen.
Oranges
Dependent on size, oranges are a great source of vitamin C. One medium-sized fruit makes up approximately 70% or more of our daily vitamin C intake. Due to this vitamin’s vital role in collagen synthesis, oranges are great to have as a snack whilst also getting your daily dose of dermal goodness.
Grapefruit
Grapefruit is great for anti-aging. Rich in vitamin C, it helps to combat free radicals, smooth skin and even boost elasticity. Grapefruit is actually a source of retinol which is crucial in fighting off wrinkles and fine lines. It also contains spermidine, a compound that has since been found to slow the aging process of cells down.
Watermelon
The hydrating powers of watermelon helps to maintain dermal hydration with 92% of this fruit consisting of water. Like tomatoes, watermelons contain lycopene, over 40% more, to be exact. This makes this fruit a perfect summer snack that you can indulge in with the knowledge that it tastes as good as your skin will look.
Cantaloupe
Naturally anti-inflammatory, cantaloupe melon is a great source of nutrients, not just for yourself but for your skin. It contains carotenoids and lycopene which promote the formation of vitamin A and safeguard the skin against UV damage respectively. Not only this, but cantaloupe is also rich in vitamin C which is reported to help boost collagen and fight free radicals that are present in the body.
Tomatoes
Though a relatively small fruit, tomatoes are mighty when it comes to when it comes to combating the signs of aging. They are a source of lycopene, a carotenoid that is reported to be an extremely potent antioxidant, instrumental in protecting the skin against both harmful bacteria and UV. Lycopene has been found to play an active role in preventing dermal collagen breakdown, helping to strengthen the skin against such age-related processes.
Cocoa
Chocolate can be good for you! Plentiful in both taste and antioxidants which are revealed to be more potent than that of acai berries, cranberries and blueberries. Dependent on the type of chocolate, the flavonols found in cacao are themselves very beneficial for your skin as they are known to help safeguard it against sun damage. According to some studies, people given dark chocolate with a high level of flavanols reported an elevation in dermal blood flow and an increase in thickness, smoothness and hydration. As a general rule of thumb, to achieve the best results, chocolate with a minimum of 70% cocoa solids should be consumed.
White, Black & Oolong Tea
White, black and oolong teas originate from the same plant, known as Camellia Sinensis. However, what sets them apart is when the plant is harvested and the amount of processing undertaken to craft them into the teas we know and love. White tea, as you might have guessed, is harvested first and said to receive the least processing. Due to this, it is reported to contain increased levels of the anti-aging antioxidants found in green and black tea. White tea has been said to help target the production of elastin and collagen, both of which decrease as we age, therefore encouraging the health of our skin by making it stronger and more supple.
Green Tea
Hydrating, anti-inflammatory and containing various antioxidants as well as vitamin B3, green tea is a great way to get a moderate caffeine kick while doing a service to your skin. One of its most powerful antioxidants is referred to as EGCG which encourages healthy cell turnover, reducing the appearance of wrinkles.
Coffee
Plentiful in polyphenols and caffeine, coffee is an unexpectedly powerful anti-aging aid. Powerfully anti-inflammatory, polyphenols and caffeine have both been reported to slow dermal aging and protect against UV, though they are most effective when applied topically via a skincare product rather than consumed orally, since this is a more targeted approach.