As we get older, we have to start thinking about a lot of different things that we wouldn’t have thought of when we were younger. Most of us didn’t pay any attention to the kinds of foods we were eating in our youth and what effect those foods were having on our bodies. So many foods can make us feel bloated, tired, or unhappy. A lot of foods can even leave us looking older than we are.
But don’t worry too much about aging because some simple changes to your diet can really help slow down the process. Welcome to the world of superfoods for anti-aging! To stay youthful and fresh, it is important to have a balanced and nutritional diet to nourish your skin.
Anti-aging foods are loaded with antioxidants, healthy fats, water, and essential nutrients, and your body will show its appreciation for these nutrients through its largest organ: the skin! So let’s take a look at our top picks for anti-aging foods that you can easily incorporate into your diet!
1. Kale
Vegetables are packed with nutrients and have a very low-calorie count. They contain antioxidants and are full of different vitamins. Leafy greens like kale have the highest vitamin C, which boosts your body’s production of collagen.
IF you’re looking for anti-aging foods, kale or any other food that boosts collagen production is your go-to! Collagen improves the texture and appearance of your skin, leaving you looking fresher and younger.
A great way to incorporate kale into your diet is by having it in a salad! Just add some kale leaves to your regular salads, or have a side of kale with your dinner. Many people prefer having a kale smoothie in the morning for breakfast or kale chips to snack on throughout the day.
2. Avocado
Aren’t you so excited to see avocados on this list? If you’re anything like us, chances are you’re already obsessed with eating avocados. Well, here is some good news, avocados are great for anti-aging!
Avocados are packed full of healthy fats, fibre, potassium, vitamins, and minerals that your body needs. Monosaturated fats lower the risk of facial aging and keep your skin looking youthful and vibrant. Avocados also prevent sun-related damage to your skin. So, along with using your sunscreen, you may want to increase your intake of avocados.
You can have your avocado on some toast, in a salad, or delicious guacamole. Avocados have been all the rage for a while now, and there are so many different recipes that you can try out. Eating healthy has never been so delicious and fun.
3. Pomegranate
Pomegranates are one of our favorite anti-aging foods because they are so delicious and add a spot of brightness and tanginess to all our dishes. Pomegranate seeds are packed with ellagic acid, a compound that could naturally helps prevent wrinkles from forming. Ellagic acid also prevents the breakdown of skin-firming collagen and sun-related inflammation.
Pomegranate seeds are also high in vitamin C and several potent antioxidants. They’re good for more than just keeping your skin youthful. Pomegranates can reduce levels of inflammation in your whole body.
Incorporating pomegranate into your diet can be really easy and fun. The seeds make an excellent addition to any salad, especially with spinach or kale. You could even just have a bowl of pomegranate seeds sprinkled with some salt and pepper as a light, refreshing snack. Pomegranate juice is extremely delicious and definitely worth trying out if you’ve got the time and a juicer on hand!
4. Watermelon
Watermelon is our all-time favorite summer fruit! It is so refreshing and energizing and an excellent way to keep cool and beat the summer heat. An added benefit is that it is also great for anti-aging.
Watermelon is full of essential vitamins A, C, and E, all of which are great for keeping your skin healthy. Watermelon also contains powerful antioxidants like lycopene, which gives the watermelon its bright red color and protects cells from damage, making it the ultimate food for youthful skin. Watermelon is also incredibly hydrating, as it is 92% water! Staying hydrated, especially in the summers when the sun causes most skin damage, is the key to keeping your skin vibrant and youthful.
You can have watermelon in a light summer salad, or if you want a heartier meal, try it with some feta and prosciutto.
5. Lemon
Lemon and other citrus fruits have high concentrations of vitamin C, which is essential for keeping your skin wrinkle-free and youthful. Vitamin C also helps reduce the chances of getting wrinkles and age spots on your skin.
Adding lemon to your diet can be really easy and quickly become a good habit. You can squeeze some lemon on top of most of your foods without having to make any big changes in your diet. You can also have some lemonade on hot afternoons or lemon water in the mornings.
6. Papaya
Papaya is very rich in various antioxidants, vitamins, and minerals that help improve skin elasticity and minimize the appearance of fine lines and wrinkles. It contains vitamins A, C, K, and E, as well as calcium, potassium, magnesium, and phosphorus.
Papaya also contains an enzyme called papain, which provides additional anti-aging benefits as it is one of the best natural anti-inflammatory agents. It is also found in many exfoliating products and supplements.
You can eat papaya in a fruit salad or a smoothie. However, we know that papaya can be an acquired taste, and not everyone will want to eat it. In that case, a good option may be papaya supplement tablets. Try the Super Papaya Enzyme Plus (ASIN B00822YO96) chewable tablets from American Health as an after-meal supplement to get all the anti-aging benefits of papaya.
7. Carrots
You may have already heard that carrots are great for your eyesight, but what is lesser known is that carrots are also great anti-aging food.
Carrots contain carotenoids – yellow, orange, and red pigments in plants – that act as antioxidants for your skin and protect it from UV radiation Carrots are your protection from everyday pollutants and can help prevent wrinkles.
There are lots of ways to incorporate carrots into your diet. You can eat them raw with some ranch dip as a light and healthy snack or eat them roasted as a side with your dinner. Carrots are also great in a stir-fry or a delicious soup.
8. Nuts
Many nuts -especially almonds – are a great source of vitamin E, which is good for repairing your skin tissue, helping your skin retain moisture, and protecting your skin from damaging UV rays.
Walnuts are particularly good for anti-aging because they are a source of omega-3 fatty acids, strengthening skin cell membranes, protecting against sun damage, and giving your skin a beautiful glow by preserving its natural oil barrier.
Nuts can be added to your diet easily. They go great in salads or oatmeal and can be sprinkled over your desserts. A lot of people prefer to eat nuts in trail mix or just as a healthy snack. You can get a packet of mixed nuts to keep on your desk at work and snack on them throughout the day. The Daily Nuts & Fruits’ Original Mix (ASIN B077GB2VJQ) has walnuts, almonds, pecans, cashews, macadamias, hazelnuts, and pistachios in it and is a quick and tasty snack to keep on you.
9. Flaxseeds
Flaxseeds are an excellent way to add hydration to your skin. Hydration is the key to helping to ward off wrinkles and keep your skin looking fresh and youthful. An improvement in skin texture and smoothness can also be achieved by eating this anti-aging food.
Flaxseeds are also a great source of an omega-3 fatty acid called ALA, protecting your skin from UV rays and sun-related skin damage.
Flaxseeds can be added to most of the food you eat throughout the day. Ground flaxseeds can be added to your breakfast cereal or oatmeal. You can also put ground flaxseeds into smoothies or yogurt. If you enjoy baking, try adding flaxseed to your cake batters or cookies!
10. Salmon
Like flaxseeds, salmon is another food that is rich in omega-3 fatty acids. Salmon has the acid DHA which helps in protecting the brain, heart, and eyes from aging. It also protects your skin from sun damage and inflammation.
Whether grilled or baked, salmon is a delicious way to get protein and omega-3 fatty acids. You can add this anti-aging food to your diet by cooking up a salmon dinner! Here are some salmon recipes that you can try!
11. Extra Virgin Olive Oil
Your body needs fats, but most of the time, we end up eating foods that have unhealthy fats in them. A great way to counteract this is to introduce Extra Virgin Olive Oil into your diet, a great source of healthy fat. Olive oil contains monounsaturated fat, which is associated with increased skin elasticity and firmness.
Olive oil also helps prevent many common diseases associated with aging, such as high blood pressure and heart disease.
You should definitely consider switching out your regular cooking oil for extra virgin olive oil and benefit from all of its anti-aging properties.
12. Dark Chocolate
In our list of superfoods for anti-aging, we’ve left the best for last. You’ve read it right; dark chocolate is great for anti-aging! If you’re a chocolate lover, this is great news for you and an excuse to eat as much chocolate as you like.
Chocolate and cocoa beans contain antioxidants called flavanols, which protect the skin from sun damage. The amount of flavanols varies significantly among different types of chocolate. The higher the cocoa content is in the chocolate, the higher the flavanol content. So make sure to choose dark chocolate with at least 70% cocoa.
Dark chocolate is also rich in magnesium, which is another anti-inflammatory nutrient. Magnesium reduces stress and improves sleep duration and quality, which also helps in preventing skin aging. Peaceful sleep will have you looking refreshed and relaxed.
Foods You May Want to Avoid
Along with our top 12 superfoods for anti-aging, we thought it would be a good idea to tell you about a few foods you should avoid! Certain foods that are part of our everyday diet can leave us looking older and worn out.
You should cut out unhealthy fats from your diet, like deep-fried foods or fast food. You should also try to avoid too much sugar and processed carbohydrates which are common in pasta, bread, and other baked items.
Our Final Thoughts
What you’re eating throughout the day has a huge impact on your health and how you look. If you adjust your diet to include more of the anti-aging foods that we have listed and cut out unhealthy fats, sugar, and carbohydrates, then you’re likely to live a healthier life and look younger too!
We hope you found at least a few foods in our list that you think you will like, and give them a try. Here’s to being healthier and looking better than ever before.
