Antioxidant foods for anti-aging -
A small study published in the Journal of Cosmetic Dermatology showed that women who ate an avocado daily for eight weeks had enhanced skin elasticity and firmness.
The researchers suggested that foods rich in monounsaturated fats and the antioxidant carotenoids may promote younger-looking skin. Carotenoids are natural pigments found in many fruits, vegetables, and fungi and they also function as antioxidants that can minimize damage from free radicals and oxidative stress.
Tomatoes are packed with vitamin C and antioxidants that may benefit the skin. Eating tomatoes may also help give the skin a youthful glow. A randomized controlled trial from found that consuming tomato paste might help make the skin more resistant to sun damage.
This study was one of the exceptions where people noticed some changes to their skin in a short time, according to Katta. Berries are known to benefit heart health and reduce the risk of certain cancers, but they might support your summer skin protection.
Louis, MO. Research on how antioxidant-rich foods can protect the skin from UV rays is limited, but some scientists theorize that natural antioxidants might help reduce the damaging effects of UV exposure and protect the skin from photoaging.
Dark chocolate contains antioxidants that may offer protection from UV-light damage and promote blood flow in the skin. Green tea is rich in polyphenols , which may support gut health and prevent cell damage.
Epigallocatechingallate EGCG , the most abundant polyphenolic compound in green tea, has been shown to reduce skin inflammation and fight acne-causing bacteria.
Salmon, sardines, and other types of seafood that are packed with omega-3 fatty acids can reduce the risk of heart disease. Consuming enough lean protein is important as you age, according to Tallman. A study published in found that consuming almonds daily could reduce facial wrinkles and skin pigmentation.
About 50 postmenopausal women with sun-sensitive skin participated in the study and more research is needed to determine if other populations would get the same anti-aging benefits.
In general, foods that are rich in antioxidants and anti-inflammatory properties are best at protecting your skin from oxidative damage.
But the key is to focus on eating whole foods and maintaining a balanced dietary pattern, Tallman said. Fam VW, Charoenwoodhipong P, Sivamani RK, Holt RR, Keen CL, Hackman RM. Plant-based foods for skin health: a narrative review.
J Acad Nutr Diet. Harvard T. Chan School of Public Health. Henning SM, Guzman JB, Thames G, et al. Avocado consumption increased skin elasticity and firmness in women—a pilot study. J Cosmet Dermatol. Tan BL, Norhaizan ME. Carotenoids: how effective are they to prevent age-related diseases?
Turmeric This bright yellow spice, commonly found in curries, contains the compound curcumin, which has potent anti-inflammatory and antioxidant properties.
Avocado When it comes to dietary fat, the majority should come from monounsaturated fats — something avocados have in spades.
Berries Antioxidant is a word synonymous with anti-aging, and berries are packed with them — the more vibrantly-hued, the better. Green Tea Green tea is loaded with polyphenols, particularly EGCG, another powerful antioxidant noted for its anti-inflammatory and anti-aging benefits.
Kale Kale is a definite superfood. Salmon The omega-3 fatty acids in salmon and other cold water fish, including sardines, mackerel, and herring, are a key nutrient for healthy cells. Broccoli Broccoli and other cruciferous veggies contain a wealth of nutrients, including sulfur compounds that help support liver detoxification.
Fermented Foods We are only as healthy as our gut. Warm over medium heat, while whisking to combine. Heat until hot to the touch but not boiling, whisking frequently. Turn off heat and taste to adjust flavour. Add more sweetener or more turmeric or ginger for a stronger flavour.
Serve immediately, dividing between two glasses. Sip and enjoy your anti-aging beverage! Hillary Krupa, RHN Hillary Krupa is a Registered Holistic Nutritionist practicing since and based in Victoria, BC.
References : Zarfeshany A, Asgary S, Jayanmard SH. Potent health effects of pomegranate. Adv Biomed Res. Dietary monounsaturated fatty acids intake and risk of skin photoaging.
PLoS One. Beneficial effects of green tea: a literature review. Chin Med. Cocoa and chocolate in human health and disease.
Antioxid Redox Signal. The presence of beta-carotene gives them their orange color. Sweet potatoes are rich in antioxidants and contain almost no fat, carbohydrates, and proteins. They also have anti-inflammatory properties 28 , To eat sweet potatoes, you can cut it in chunks and then boil it or simply roast unpeeled sweet potato and then have it with a bit of herb and olive oil.
They are also known as medicinal mushrooms as they contain high levels of antioxidants. They have anti-inflammatory properties and prevent cell damage and the effects of harmful free radicals So, the best way to consume it is by using a chaga mushroom extract which you can easily buy and then mix a few drops with your regular tea or juice.
They are exceptionally rich in vitamins C and K While vitamin K is good for your bone health, vitamin C is an antioxidant that boosts your immunity and keeps your skin healthy. Brussel sprouts help reduce oxidative stress in your skin cells You can simply roast brussels sprout with salt and pepper or blanch i X The process of cooking food, particularly vegetables, in boiling water for a very short period of time.
it then stir fry it with onion and garlic. Or simply steam it, add a bit of lemon juice, pepper, salt, and feta cheese, and relish! Also known as eggplant or aubergine, this purple vegetable is loaded with anthocyanins.
These are a type of flavonoids that eliminate harmful free radicals from your body, keeping your skin youthful Brinjals can be eaten in many ways. Make a dip with them Baba Ghanoush , roast it and savour with a bit of salt, pepper, and chopped onions, or just fry it in a bit of mustard oil.
Moreover, it reduces the extracellular matrix damage on your skin, thus eliminating wrinkles Early morning is the best time to drink green tea.
However, make sure you are not having green tea more than thrice a day. This is the latest weapon to include in your anti-aging arsenal. Red wine contains resveratrol, which mimics the benefits that you get with exercise and a low-calorie diet.
It helps in rejuvenating your cells and slows down the aging process More reason to say cheers! A 5-ounce glass a day of this healthy drink is fine for your health. However, too much of it can be equally bad for you.
Almond milk has a high percentage of vitamin E. It protects your skin from the damaging effects of free radicals. When fortified, almond milk also becomes a source of vitamin D and calcium just as dairy milk.
Almond milk is one of the best substitutes for those who want to avoid dairy. Make smoothies or simply drink it minus any sugar or added flavors. This medicinal spice is the answer to many health issues. And it also has anti-aging properties. Turmeric contains curcumin that can slow down oxidative i X Characterized by a chemical reaction that occurs when a substance comes in touch with oxygen or another oxidizing substance.
damage and low-grade inflammation that contribute to aging Both consumption and topical application of turmeric are good for your skin. Turmeric is widely used in Indian cuisines. A Pinch of turmeric in your daily fries, veggies, and a glass of milk is very healthy.
Parsley is not just for garnishing your food, but it also is a storehouse of vitamins A, C, K, B1, and B3. It is rich in flavonoids, especially luteolin, which prevents oxidative cell damage, keeping your skin glowing and healthy Drizzle it in your salad bowl or toss a handful of this herb in your pasta or just add it in your smoothie — parsley can be consumed in multiple ways.
A study shows that garlic has antioxidant, antibacterial, and detoxification properties that have youth-preserving and anti-aging effects on your skin The best way to have garlic is raw chop it and swallow it with your favorite drink.
However, garlic delivers a pungent and spicy flavor to your roasts and stir fries. This aromatic herb inhibits the activity of tyrosinase and decreases melanogenesis a process through which melanin is produced.
This has an anti-aging effect. Moreover, it contains phenolic components such as monoterpenoids, kaempferol, and quercetin that inhibit melanogenesis The best way to consume saffron is by soaking a few strands in milk and then drink that saffron milk. Astaxanthin is the compound that gives salmon its reddish hue.
It not only prevents inflammation but also reduces oxidative stress, thus slowing down the signs of aging Also, salmon is packed with selenium and is rich in omega-3 fatty acids Extra virgin olive oil contains oleic acid that reduces the effect of C-reactive protein 43 , C-reactive protein is associated with age-related issues.
It also impairs the cell regeneration process in your body By reducing its effect, olive oil helps you stay young. Mix olive oil in your salad dressing or use it in the marinades and sauces or simply used it as dips instead of mayo or butter.
Collagen is the most important compound that helps you stay healthy and young. Marine collagen peptides protect your skin by improving the antioxidant levels in your body It also helps in repairing and regenerating your skin.
Collagen protein is often found in foods such as fish, vegetables, citrus fruits, etc. Simply add the food items rich in collagen protein in your diet or you can even get collagen protein supplements in the market.
A study found that consuming dark chocolate prevents wrinkles and maintains skin elasticity and hydration levels. The flavanols present in dark chocolate prevent the damage caused by UV rays Use dark chocolate to garnish your cakes and morning bowl of cereals and oatmeal.
Be it soybeans, black beans, or any other type of beans — they are blessed with anti-aging properties. Beans especially black beans contain anthocyanins and isoflavones 48 , These compounds prevent skin aging and damage caused by UV rays, inflammation, and ROS Reactive Oxygen Species 50 , Add it to the hummus to give it a fun twist, cook black beans with quinoa or make a healthy veggie and bean soup — you can eat beans in any way you want.
High levels of inflammation speed up the aging process. Walnut contains gamma-tocopherols a particular form of vitamin E that have anti-inflammatory effects on your body. It also prevents cells damage caused by UV ray exposure 52 , The best way to have walnut is to roast it and have as your mid-day snack.
If you want, you can chop some and use it to garnish your cakes, cereal bowls, and cookies. Maca root has tremendous health benefits. A study also found that when applied to the skin, maca extracts prevent skin damage caused by UV exposure They contain polyphenol antioxidants that keep your skin healthy If you have got maca powder you can add a teaspoon to your morning coffee or put some in your smoothie.
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