Did you know that the food you eat can make a difference to your skin? There are certain anti-aging foods to help your skin look younger.
The wrinkle-fighting antioxidants in fruits and vegetables and healthy fats in fish and nuts make a difference not only to your waistline but also your skin.Changing your diet may help you to achieve younger looking skin.
“Good skin relies on an adequate supply of essential nutrients,” certified nutritionist and dietician Nicolette Pace told Huffington Post. “Some studies indicate that it is indeed possible to delay aging and get an improvement in skin condition by improving your diet.”
Here are 10 anti-aging foods for younger looking skin.
10 Anti-Aging Foods For Younger Looking Skin
Green tea is high in antioxidants, which can prevent or delay cell damage. Research shows that antioxidant polyphenols in green tea can also serve your skin well by reducing damage caused by the sun’s UV radiation as well as improving measures of skin quality such as elasticity and dryness.
Nuts are packed with protein, fiber and unsaturated fats. The vitamins and minerals, like copper, zinc, vitamin A, C, and E packed in each little nut promote a healthy collagen production. While walnuts have the highest amount of omega-3 essential fatty acids, all nuts benefit your skin. Packed with vitamin E which can also protect the skin from damage caused by the sun, almonds can also help maintain healthy skin. Grab a handful of walnuts, Brazil nuts, macadamias, cashews, pistachios, almonds or pecans for your next snack.
Sunflower seeds are an excellent source of vitamin E and help protect the skin from damage caused by free radicals in the environment and in the body. They’re also packed with zinc, as well as vitamins A and K and omega-3 fatty acids, which help maintain cell membranes by protecting the skin and providing it with moisture. Chia seeds are rich in these fatty acids too, as are flax seeds. Add these to your protein shake!
Colourful yellow/orange vegetables
Loading up on deeply-coloured fruits and vegetables, especially those rich in vitamin A, like sweet potatoes, carrots, and butternut squash, has been shown to enhance skin colour and appearance.
These vegetables are packed with antioxidants which help to fight off oxidative stress – cell damage caused by free radicals. Studies show that an increased intake of these carotenoid-containing can have a beneficial impact on skin appearance. Carotenoids are powerful antioxidants that may work to improve skin tone by reducing skin-cell damage. Carrots are high in beta carotene, an antioxidant that is converted to vitamin A inside the body, which helps repair skin tissue and protects against the sun’s harsh rays.
Spinach also is rich in beta carotene, which converts into the powerful anti-aging vitamin A. This nutrient is crucial for allowing proper moisture retention to the epidermis, helping to prevent wrinkles and remove dead skin. For premium absorption, pair spinach with a food that’s high in vitamin C, like a squeeze of lemon over spinach. Collard greens are extremely high in vitamin C, a major antioxidant that fights toxins.
Vitamin C Rich fruits and vegetables
A report in the American Journal of Clinical Nutrition showed that higher intakes of vitamin C were associated with better skin-aging appearance. Vitamin C is a powerful antioxidant that is naturally found in the skin, so eating tropical fruits and other vitamin C-rich foods can replenish your skin’s stores. Vitamin C also helps your body produce collagen, a protein that helps keep your skin firm and elastic.
Eating guava, pineapple, papaya, kiwi, and other tropical fruits that contain vitamin C will help defend your skin against damaging free radicals. Other foods high in vitamin C include bell peppers, grapefruit, strawberries, broccoli, peaches, and oranges.
Tomatoes are also high in vitamin C. They also contain lycopene, which improves your circulatory system and protects skin from sun damage.
A recent study presented at The Royal Society of Medicine in London found that women who were given five tablespoons of standard tomato paste with 10 grams of olive oil every day for 12 weeks showed significant improvement in their skin’s ability to protect itself against UV damage.
Fish that are high in omega-3 fatty acids have incredible beauty benefits, including glowing skin and shiny hair. Salmon, herring, mackerel, sardines, anchovies, and rainbow trout all contain omega–3 fats, which help fortify skin cell membranes, protect against sun damage, and may also reduce the risk of certain forms of skin cancer. These healthy fats allow water and nutrients into the skin while keeping toxins out, and may also fight inflammation in the skin and body.
Avocados contain good amounts of vitamins A, D and E and omega-9 fatty acids. All of these nutrients help to even out skin tone over time when added to your diet regularly.
Processed foods and white flour can increase inflammation and cause acne flair-ups. Replace pasta and white rice with complex carbs like barley, quinoa, beans, and brown rice—foods that are all lower on the glycemic index.