We all want smooth skin that glows with radiance and youth. And you already know there's a long list of anti-aging beauty products that promise to deliver. But, did you ever stop to notice that these cosmetic products are infused with food products? And that they’re usually the most expensive?
This makes you wonder if it wouldn’t be better to nourish your skin from the inside out. Here we share the top anti-aging foods so you have the key to aging gracefully.
Sticking to a healthy diet also helps fight off lifestyle diseases like Type 2 diabetes, heart disease, and joint pain. It can also prevent weight gain and decrease your risk of cancer.
“You are what you eat” – you have heard this phrase many times. That's because every cell in your body is made from the nutritional content of the food you eat.
Make sure the food you eat is as close to nature as possible. Go for foods with one-word ingredients, like blueberries, spinach, almonds, etc.,
Avoid processed food that has added flavors, little fiber, and loads of sugar and salt.
Top Anti-Aging Foods
#1 Top Anti-Aging Food – Vitamin C
- Bell peppers
- Sweet potatoes
These top anti-aging foods provide you with your daily intake, which can range from 65 – 90 mg per day.
One cup of strawberries will provide you with roughly 150% of the daily recommended amount of vitamin C.
Eating a large orange will also provide you with a good amount of vitamin C, as well as hydrate your skin and keep it supple since oranges are full of water.
Studies show that those who regularly incorporate foods rich in vitamin C into their diets reduce their risk of wrinkles by 36%.
Their skin also showed signs of being well hydrated, which means radiant, younger-looking skin. Vitamin C also protects the skin against UV radiation.
To make sure your body is getting the most of your vitamin C intake, combine it with foods that contain vitamin E, which protects the skin from the sun and other inflammatory agents.
#2 Top Anti-Aging Food – Lean Protein
As we age, collagen and other proteins in our skin break down making the skin slump into itself, which creates fine lines and wrinkles.
Eating protein helps your skin rebuild collagen and elastin, which work together to keep skin taut, supple, and smooth in texture.
“Protein provides the building blocks of collagen,” says F. William Danby, M.D., adjunct assistant professor of surgery (dermatology) at Dartmouth Medical School.
Eggs are a top anti-aging food and a great source of protein since they are a perfect protein containing all essential amino acids. They protect the skin against wrinkles, lysine, proline, and glycine.
Eggs also contain other healthy nutrients such as vitamin A, E, selenium, and iron which play a role in collagen formation.
Maybe you've heard how fish is high in omega-3 fatty acids. But what exactly are omega-3 fatty acids?
Omega-3s (monosaturated) is a good type of fat, along with omega-6 (polyunsaturated). These help plump up skin cells, making them well hydrated, less wrinkly, and more protected against skin cancer.
They moisturize the skin from the inside out as well as protect it from harmful UV rays. They’re also perfect for your heart health.
- Eating two 6-ounce servings of fatty fish weekly rich in omega-3, which contain EPA and DHA is essential. There are plenty to choose from, such as mackerel, herring, lake trout, and sardines. But, two of the top anti-aging foods are wild salmon and tuna because of their high Omega-3 content.
- Walnuts, flaxseeds, avocados, pumpkin seeds, and olive oil are all excellent sources of omega-3.
#3 Top Anti-Aging Food – Salmon
The reason why salmon – especially wild salmon – stands out is that besides its omega-3 content, it contains a powerful antioxidant known as astaxanthin.
This carotenoid gives it its signature pink color. But besides making it look gorgeous, this antioxidant helps wipe out harmful free radicals and reduces the risk of skin cancer.
#4 Top Anti-Aging Food – Nuts
Eating a handful of mixed nuts for an afternoon snack provides you with healthy omega-3 fatty acids to nourish your skin. They also anti-inflammatory which helps prevent skin conditions like eczema, psoriasis, and acne.
- Walnuts are known for having the highest levels of omega-3s
- Almonds are best known for their high vitamin E content
- Brazil nuts are chock-full of selenium. They’re also a great source of vitamin E, which makes them the ideal choice for slowing down the aging process.
- Other types of nuts, like hazelnuts, peanuts and pistachios, are also good for your health when eaten in moderation.
#5 Top Anti-Aging Food – Avocados
Avocados contain vitamin E, C, and B-complex that help protect and nourish the skin and keep it supple. They also contain monounsaturated fat, a healthy fat, which helps the body absorb the vitamins and nutrients your skin needs, as well as keep it well hydrated.
#6 Top Anti-Aging Food – Olive Oil
Known for containing high levels of monounsaturated fats, olive oil can lower the risk of heart disease and cancer. It also has polyphenols and potent antioxidants that help keep you wrinkle-free. Olive oil is also wonderful when used topically to moisture and nourish the skin.
#7 Top Anti-Aging Food – Whole Grains
Whole grains contain the mineral selenium, which plays a significant role in protection against the damage caused by UV radiation. Eating 3 to 4 servings daily of the following will provide you with your fair share of selenium, while at the same time, managing your weight:
Contains high levels of fiber, potassium, proteins, magnesium, thiamine, and calcium.
Is an excellent source of fiber, selenium, copper, phosphorus, magnesium, niacin. Moreover, it works at decreasing cholesterol levels in the blood and reducing the risk of heart disease.
Steel Cut Rolled Oats
Are an excellent example of complex carbohydrates that are low on the glycemic index, which means they’re good for keeping blood sugar levels in check. Oats also have a natural plant chemical that helps soothes irritated skin and wards off skin cell damage. They are also a good source of zinc. Always choose steel cut or rolled whole grain oats, and not instant oatmeal products to get the most nutritional value.
An excellent source of a bioflavonoid that helps the body utilize vitamin C called rutin. Rutin provides the skin with elasticity and firmness and helps keep collagen levels in check.
Is an excellent source of vitamin E that is essential for maintaining healthy-looking skin. It contains vitamin B6, coenzyme Q10, and protein. Make sure your store it in a sealed container away from the sun because it goes rancid fast due to its unsaturated fat content.
#8 Top Anti-Aging Foods – Vibrant Colorful Produce
Carotenoids are what make up the colors you see in fruits and vegetables, herbs and spices, and even salmon. These antioxidants wipe out free radicals that fight against inflammations and diseases. Also, carotenoids help with the production of collagen and protect against the damage caused by harmful UV rays.
Sweet potatoes are a delicious vegetable that can help delay the signs of aging because they contain the carotenoid, beta-carotene, a great source of vitamin C.
Studies show that sweet potatoes help produce hyaluronic acid which helps keep the skin supple and smooth. Unfortunately, your body’s ability to produce this acid decreases with age. So, adding sweet potatoes to your diet can help keep the levels of HA at a steady level.
The skin of grapes contains polyphenols called resveratrol, which act like antioxidants and help fight inflammation. Resveratrol reduces the damage from UV rays. Some studies also show that it may slow down the aging process.
If you’re looking for something to add to your diet that has major benefits bundled together, look no further. Blueberries, as well as raspberries, contain antioxidants, probiotics, anthocyanins, vitamins, polyphenols, and flavonoids. They truly are the whole package.
Moreover, they help the skin regenerate new cells, which, slows the aging process. They also fight off free radicals while helping replenish the skin cells natural plumpness and elasticity.
Celery contains beta-carotene, and vitamins E and C. All these work at reducing the presence of wrinkles by hydrating the skin from the inside to keep it supple and firm.
One of the best sources of beta-carotene, carrots are great at protecting the skin against free radicals and damage from sun exposure. They also contain a great deal of nutrients and vitamins, including vitamin C.
Best known for containing lycopene, which helps wipe out the harmful effects of UV rays, tomatoes are a great addition to your diet.
Lycopene boosts the vascular system, giving your cheeks a nice rosy color. Also found also in:
- Pink grapefruit
- Red pepper
Lycopene is better absorbed by the body when it’s in the form of tomato products, such as:
- Tomato paste
- Pasta sauce
- Cooked tomatoes
Tomatoes also help reduce the appearance of fine lines and wrinkles. This is mainly because they contain vitamin C which helps produce collagen and plump up skin cells.
Besides keeping the doctor away, apples also are great at keeping wrinkles away. They contain vitamin C, the powerful antioxidant quercetin, flavonoids and are also a great source of fiber.
Also containing quercetin, onions are a great health booster and a wonderful addition to any diet. Onions contain sulfur, which help keep the skin supple, smooth and protected from harmful external factors.
#9 Top Anti-Aging Foods – Leafy Green Vegetables
A great source of beta-carotene, spinach has vitamins E, and C, as well as several other nutrients that help keep wrinkles at bay.
Spinach also has high levels of glutathione, which is a powerful antioxidant that helps fight off inflammation and harmful free radicals that speed up aging.
Broccoli contains beta-carotene, vitamin C, and the co-enzyme Q10. These are all boosters to slow down the aging process and provide you with essential health benefits.
#10 Top Anti-Aging Food – Honey
Ask any aesthetician and they’ll tell you honey is one of the best things you can put on your face for a glowing complexion.
It also does wonders for your skin from the inside out. Honey is antiviral, antibacterial, and a powerful antioxidant. It helps fight inflammation, wipes out free radicals, and plumps up skin cells to keep your skin supple and soft.
#11 Top Anti-Aging Food – Yogurt
Yogurt is packed with probiotics can help treat and prevent inflammations and irritations from the inside. Probiotics can clear skin problems such as eczema, redness of the skin, psoriasis, and acne.
Just make sure the yogurt is labeled as having live active cultures and has very low sugar content. Typically, non-flavored yogurt is best.
You can also use it as a facemask – the lactic acid found in yogurt will tighten pores and help get rid of dead skin cells. It can also reduce wrinkles, fine lines, blemishes as well as act as a great moisturizer for the skin.
Best Drinks For Healthy Skin
One of the best ways to have soft, smooth, youthful skin is by regularly drinking water. Water hydrates helping to keep the skin well moisturized, which is lost as a normal part of the aging process. Water also helps lower blood pressure levels and protects joints and organs.
When you drink green tea, especially if you seep loose tea leaves for about 5 minutes, you’re on your way to preventing wrinkles via the catechins found in green tea. Catechins are compounds that help cells grow and function properly. They also contain antioxidant properties, which help clear away free radicals that harm the skin due to sun exposure.
Green tea also contains polyphenols that help reduce the risk of non-melanoma skin cancer. They also help replenish skin cells to keep them hydrated and healthy.
Final Thoughts on Top Anti-Aging Foods
Many variables go into determining how well you age, and eating more of these top anti-aging foods is a good place to start. But there are other specific holistic techniques from Ayurveda, Chinese and Herbal Medicine that play an enormous role in your vitality, energy and, strength as you age.
The holistic teachings of Ayurveda and Chinese Medicine are teeming with intuitive wisdom that can enhance longevity and the quality of your life. These immunity boosting practices have stood the test of time (over 5000 years) and can show you how to live in tandem with the natural rhythms of nature.
And if eating a healthy diet and utilizing holistic practices can improve how well you age, why not do it? Especially if it'll also benefit other physical and subtle aspects of your health such as:
- Weight management
- Blood pressure
- Stopping disease before it takes root
- Detoxifying your body
- Unblocking your energy channels
If you have interest in excellent health and a balanced mind, start to eat more of these top anti-aging foods and learn more about Ayurveda and Chinese Medicine for Anti-aging here. You will discover how to turn the decades ahead into blissful, light-filled, energized, golden highway of conscious living and healing.
If you have any questions or comments, please leave them for me below. I look forward to helping you!