Foods That Turn Back Time
While we can't stop the natural process of aging, the foods we put in our bodies play a huge role. Particularly, fruits and veggies that are high in antioxidants and vitamins help protect our skin from damage and can boost collagen production. But which ones should you add to your diet? Here are the 20 best anti-aging foods to help you look younger.
1. Blueberries
One of the best superfoods you can add to your diet is blueberries. Packed with fiber, vitamins, phytochemicals, and most importantly antioxidants, they can fight off free radicals and help slow down signs of aging. They're also versatile and can be added to smoothies, yogurts, salads, and oatmeal.
2. Green Tea
Green offers numerous health benefits, and, like blueberries, are loaded with antioxidants and phytochemicals. In particular, they're high in polyphenols, which may help protect your skin from environmental stressors, such as sun damage.
3. Avocados
High in good fats, avocados aren't only delicious and great for health—they may also support a healthy skin membrane, as they're high in monounsaturated fats. It's also easy to incorporate this creamy fruit into your meals by topping it onto salads, mashing it into guacamole, and more.
4. Dark Chocolate
Who says a little treat can't also double as a health punch? Unlike sweeter or milkier variations, dark chocolate is considered healthier because it's high in polyphenols and flavonols—a pairing that not only lowers your risk of heart disease and diabetes but also protects your skin from damage.
5. Salmon
A fatty cut of steak might not be the best choice to put on your plate, but fatty fish? Yes, please! Salmon, in particular, is a popular choice for many because it's rich in omega-3 fatty acids, which may strengthen your skin barrier and decrease inflammation. Another bonus: it may even lower your risk of vision loss.
6. Collagen
While collagen is the main building block of our skin and connective tissue, our bodies' natural production of it begins to slow down as we age. You can get a boost of collagen in the things you eat, such as fruits and veggies high in vitamin C, but you can also take it as supplements or in powder form. Speak to your doctor first before you decide on which one might be best for you.
7. Lemons
If you start your mornings with warm lemon water, you're on the right track—and if this isn't your routine already, it's time to make it so. Being a citrus fruit, lemons are high in vitamin C, which plays a crucial role in collagen production as well as supporting healthy skin.
8. Mushrooms
Mushrooms are not only high in vitamin D, which is key for maintaining healthy bones and muscles, but they also contain antioxidants that can fight off free radicals. Next time you have soup or salad, toss some mushrooms in your recipe!
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9. Turmeric
The numerous benefits of turmeric have long been touted king in traditional Ayurvedic medicine. Upset stomach? Turmeric. Down with a cold? Turmeric. Damaged skin? Turmeric. And particularly for skin health, this spice acts as an all-in-one: it helps heal acne, lighten hyperpigmentation, increase collagen production, and so much more.
10. Carrots
Rich in carotenoids, like beta carotene, carrots are great for skin and eye health. This is because carotenoids can protect against harmful UV sun rays as well as oxidative damage within the body, It may also help prevent wrinkles and premature aging of the skin.
11. Pumpkin
Another beta-carotene-rich food is pumpkin, evidenced by its vibrant orange exterior. Not only does it prevent skin damage and premature aging, but it's also loaded with vitamin C, which can help boost collagen production in the body.
12. Extra Virgin Olive Oil
Considered one of the healthiest oils on earth, if you're not already using extra virgin olive oil, you definitely should be. High in monounsaturated fats, polyphenols, and antioxidants, this healthy oil can reduce inflammation, lower your risk of chronic diseases, and protect skin elasticity.
13. Flaxseeds
Flaxseeds are packed with fiber, omega-3 fatty acids, and lignans, a type of polyphenol. There's a reason why they're considered a superfood, but the health benefits don't end at protecting your heart. Research has shown that flaxseeds are also beneficial for keeping your skin hydrated, plump, smooth, and youthful.
14. Pomegranates
High in fiber, potassium, vitamin K, and antioxidants, pomegranates are also the perfect fruit to add to your diet for skin and heart health. For one, this ruby powerhouse fights and protects the skin from sun damage and stimulates collagen production.
15. Tomatoes
Tomatoes are rich in a carotenoid called lycopene which gives the fruit its color and acts as an antioxidant. Research suggests that lycopene can prevent damage from UV exposure and may improve overall skin texture. For even better results, pair tomatoes with healthy fats like olive oil and avocados for an extra boost.
16. Manuka Honey
Not only does manuka honey contain more antibacterial and anti-inflammatory components than regular honey, these benefits also extend to the skin, leaving it softer, smoother, and more supple. Spread a dollop onto toast or add to your coffee or tea for an easy way to absorb all it has to offer.
17. Sweet Potatoes
Another beta-carotene-rich food is sweet potatoes, which can help smooth out wrinkles, protect against sun damage, and improve the skin's elasticity. Plus, with how delicious this vegetable is, you can find numerous ways to prepare it by roasting, baking, steaming, or air-frying.
18. Yellow Squash
Yellow squash is loaded with all sorts of vitamins, like vitamins A, C, B6 (pyridoxine), B2 (riboflavin), and B9 (folate). These essential nutrients help repair skin tissue, reduce signs of aging, maintain metabolism, and increase collagen production.
19. Dark Leafy Greens
It should come as no surprise that dark leafy greens would make their way onto this list. Spinach, kale, cabbage, and even not-so-leafy vegetables like broccoli provide a great source of fiber as well as vitamins and antioxidants. Have enough of them on the regular and you're sure to see a boost in health—both physically and skin-wise.
20. Coconut
Coconut oil has several uses—you can cook with it, slather it onto hair, and even apply it to skin. Packed with vitamins and minerals—like manganese B vitamins—along with various antioxidants, coconut is a must-have for anti-aging.
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