Anti-aging foods are foods you need to consume or inculcate into your diet to make your skin glow immensely. Foods should be rich in essential nutrients, antioxidants, water, proteins, and healthy fats to make your skin look beautiful and inviting. Although most women are very conscious about their look and always want to appear beautiful; so they eat most of these anti-aging foods to look every day young. Eating these anti-aging foods makes you live longer and grow stronger. Most foods we eat have made us look older than our age which is really not impressing and for that scientists have concluded that consuming vegetables and fruits is the best and healthiest way to help make dull skin look glowing.
Do you really want your skin to look shinning? Here are the 35 super anti-aging foods you must incorporate into your diet for an optimum furnished looking skin:
35 Super Anti-aging Foods
Garlic is one of the anti-aging foods that contain allicin which is an important antioxidant that helps reduce the aging process in humans.
Raspberries contain antioxidants vitamin A and C which maintains the health of the skin and increase the production of collagen resulting in softer and more younger glowing skin says, Dr. Engelman. These anti-aging foods are a must to consume if you really care about living longer.
Yogurt is the most stable foods found around the globe and it is rich in protein and calcium. Reaching for fresh yogurt leads to you having gut-soothing probiotics. It is helpful in maintaining the microorganisms in our intestines. Maintain moderate consumption of yogurt not an excessive amount for optimum usage by your body.
Peas porridge whether hot, cold, and others inside a pot for up to 9days old; it doesn’t matter looking at the anti-aging foods as long as you eat both the yellow and green legumes. A study released by the BMJ shows that when one consumes a whole cooked pea together with legumes; food of the Mediterranean diet can definitely reduce the aging process on a cellular level in the body. These researches show the secret of living longer was attributed to the presence of antioxidants and fiber in the diet.
These anti-aging foods not only help fight against disease in the body but also help increase your life span by providing you with a clean glowing body. Carrots are good sources of vitamin A and protect your skin from several microorganisms. Also, a study by the University of Glasgow and Exeter discovered that the carotenoids which give carrot a bright-orange coloration can help fight against aging and increase the chances of being attractive to your partners.
Although, snails are not that common in the US unlike in Africa but are a good source of iron. Snails are known to contain 4mg of iron in our diet more than red meat and the presence of this iron tend to reduce the risk of having anemia thereby increasing longevity. Why not increase your consumption of healthy snails to avert aging quickly.
Sardines and Salmon
A study by the Academy of Nutrition and Dietetics shows that sardines contain omega-3-fatty acids that makes one live longer by reducing the rate of contracting diabetes and heart diseases. Consuming one tin of these sardines enriches you with a daily needed value of omega-3-fatty acids with nearly 400 percent of your daily requirement of vitamin B12 thereby increasing your life span. Salmons are other anti-aging foods that are rich in omega-3-fatty acids; try to include it in your diet for an optimum treat against aging.
Kefir is good anti-aging foods which are basically fermented beverages housing a mixture of bacteria and yeast-probiotics that are essential for your gut. Although kefir’s health benefit has been associated worldwide it is still a new area of interest says Kimberly Beavers, RD, with the University Health Care System in Augusta, Georgia and she recommends you buy unsweetened kefir and include it into your own fruits like blueberries for a nutrient rich in probiotics. These anti-aging foods are also important for their role in averting heart diseases, stroke, and diabetes.
These anti-aging foods are good sources of vitamin A, C, and E which helps make your skin look very young and smooth, restoration of the elasticity of the skin and maintain the radiant complexion of your skin by protecting it from dangerous free radicals. A study by the Kansas State University researchers discovered that the eye-popping purple variety of sweet potatoes has anthocyanin in a high amount which is found to reduce the risk of contracting cancer and makes you live longer.
Studies show that these fermented anti-aging foods have potential microorganisms that increase your lifespan because of the various probiotic strains present in it.
Pomegranate seeds are good anti-aging foods that are rich in vitamin C and a variety of important antioxidants which protects your body against the free radical damage and lower inflammation level in your body as well. They are also known to contain punicalagins which is a compound responsible for the preservation of collagen in the human skin thereby reducing the aging process efficiently.
You can treat the anti-aging process by introducing a little quantity of pomegranate into a spinach walnut for optimum result.
A study shows that a compound known as urolithin A tend to be gotten when pomegranates interact with gut bacteria may give new energy to the mitochondria.
Tea has several health benefits especially in the aspect of reducing the aging process. A study found in the American Journal of Clinical Nutrition shows that elderly women who consumed tea tend to have a lower risk of bone fractures with a stronger bone-mineral density than those who did not. Scientists in the study concluded that flavonoids which are a compound found in tea reduce the risk of one having osteoporosis as you age.
Blueberries are found to contain anthocyanin which is an anti-aging antioxidant and increased consumption of anthocyanin may help you live longer by reducing your chances of having neurodegenerative diseases, cancer, and diseases of the heart. They also contain nutrients rich in Vitamin A and C. Why not increase your daily consumption of blueberries to see changes in your glittering look.
Grapes have over 1600 natural plant compounds, antioxidants, and polyphenols which are very important for slowing the aging process, brain health, cell health, liver health, bone health, eye health, and bladder health as well.
Read Also: Different Brain Foods that Improve Memory
Broccoli is an important vegetable that contains folate and fiber which controls digestion and lowers the risk of having cancer. Also, a study shows that it aids the functioning of the eyes, skeletal muscles, and liver since it contains nicotinamide mononucleotide (NMN).
These anti-aging foods are rich in protein, fiber, fats and vitamins C, B1, B3, B5, B6 and E and minerals like sodium, calcium, iron, magnesium, selenium, and phosphorus. A study carried out by the University of Copenhagen shows that consuming coconut which is rich in healthy fats tends to slow the aging of the human brain by protecting its DNA from damage. Although the research was carried out in mice that it can also make human brains stay viable and longer.
Cantaloupes are anti-aging foods rich in vitamin C which helps protect the skin and its cells against free radical damage. Cantaloupe is found to produce collagen, the main structural protein which binds bones, skin and other tissues of the body together. Also, consumption of a cup of cubed cantaloupe can provide 98 percent recommended for the daily amount needed by your body.
Eggs are the largest sources of choline in the most American diet and are found to prevent memory loss. The choline present in an egg is useful in preventing disease of the liver and improves the health of the arterial. Eggs are good anti-aging foods you can never stop consuming except you want to increase your aging process rapidly.
They are delicious fruits that are rich in vitamin A which helps protect the skin against infections and maintain a healthy good looking skin. The presence of carotenoid helps in the blockage of toxins and damage from the rays of sun thereby protecting you from having skin cancer. Avocados are known to also contain potassium, vitamins A, B, C, E, and K.
Hemp seeds are anti-aging foods which are known for healthy glowing skin because of the presence of omega-3-fatty acids, omega-6-fatty acids, stearidonic acid, and gamma-linolenic acid. They are useful in increasing the metabolism level in the body; reduce inflammation, and decreases cholesterol level in your bloodstream.
Nuts (Walnuts and Almonds)
Most nuts like walnuts help protect the skin from sun damage, makes skin look shiny and also improves the cell membrane of the skin since it has an anti-inflammatory omega-3-fatty acid. Also, almonds which are a good source of vitamin E and helps to protect your skin from UV rays, maintain the moisture of the skin, and repair skin tissues. Almond tends to prevent conscious mental activities decline in older adults. Walnuts are known to lower the risk of having heart diseases and pistachios which is type 2 diabetes.
Spinach is rich in iron, vitamin A, and C which helps maintain healthy skin, repair of wounds, and formation of new cells in the skin. They are also found to contain antioxidant by preventing the free radicals against damaging cells and increasing the aging process.
Red bell peppers
Do you want to live longer? Then try consuming red bell peppers. Red bell peppers are one of the anti-aging foods that you must incorporate into your diets to reduce the aging process. These type of vegetables are rich in carotenoids (a natural plant pigment that brings about the red coloration to the bell peppers) helps prevent your body from having spot degeneration and cataracts thereby making you have good vision.
Orange fruits are most common around the globe and are a very good source of vitamin C that boost your immune system greatly and also prevent free radicals from damaging your skin. Joshua Zeichner, MD, director of cosmetic and clinical research in dermatology with Mount Sinai Hospital in New York City says that orange contains vitamin C which is the main ingredients that help brighten the skin and a cofactor required for the production of healthy collagen; also useful for anti-aging.
Read Also: 19 Health Benefits of Banana to the Body
They are rich in folate, niacin, potassium, and vitamins A, C, and K. Tomatoes are essential anti-aging foods and helps maintain a healthy skin because of the presence of a strong antioxidant known as lycopene. Kerkenbush says that consuming tomatoes with a little amount of olive oil increases your body absorption of the antioxidant efficiently.
Red wine and Chocolate
Red wine and dark chocolate are a known source of resveratrol which is a compound that reverses cellular aging signs according to a work published in Cell Metabolism. Dark chocolate is a good powerful antioxidant since it is found to contain flavonoids. A study by DrAxe.com and Josh Axe, DNM, CNS, DC, founder of Ancient Nutrition deduce that cocoa can reduce inflammation, prevent oxidative damage of the skin, and improve overall cognitive function. Why not increase your chance of living long on earth by consuming a variety of dark chocolate with a high percentage of cacao and limit your moderate intake of it.
Watercress is one of the anti-aging foods suitable as an internal skin antiseptic and improves the flow and delivery of minerals to all the cells in the body leading to enhanced oxygenation of your skin. Paige Bente, a registered dietician says watercress produces phytonutrient which research has attributed it to protect against some cancers in the human body. Watercress is known to contain essential nutrients like vitamins A, B1, B2, C, and K, potassium, phosphorus, calcium, and manganese.
Watermelons are good sources of vitamins A, C, and water which helps moisturize your skin and keep it healthy from infections. “Watermelon has lycopene which has both anti-inflammatory and antioxidant compounds that prevent one from having blindness, reduces the rate at which Alzheimer’s disease reaches an advanced stage, and improves your brain health” according to Tosto.
It is not only known to spice up foods but has several health benefits to the body. Studies show that turmeric has a compound known as curcumin which aids the reduction of free radical formation, improves deposition of collagen, and increases the rate at which wounds heal. Turmeric can be used to treat skin conditions like scleroderma, psoriasis, and cancer of the skin. It also eases pains naturally by decreasing the symptoms of rheumatoid arthritis.
“Beets are rich in nitrate compounds which are suitable for your overall cardiovascular health, regulate blood pressure, and arterial health” according to Bente. These anti-aging foods are important for reducing the level of inflammation in the body.
This is an anti-aging food that is similar to salmon and is essential for maintaining skin elasticity, improves healthy cell membrane, reduces aging process, improves the glowing of the skin and prevents the skin from being dry because it is rich in monounsaturated fats and essential fats.
Oatmeal has an oxidant compound that helps prevent the cell from being damaged. It is excellent anti-aging food you must take either as breakfast or snacks. They are also useful for lowering the level of liver cholesterol in the body.
Pawpaw fruits contain an antioxidant that prevents free radical damage thereby slowing the aging process. This delicious fruit contains an enzyme called papain which brings about additional anti aging benefits by working as one of the best natural anti-inflammatory agents ever known. Also, pawpaw is rich in minerals and vitamins that make our skin glow immensely and reduce the occurrence of wrinkles/appearance of fine lines on our skin.
When one consumes at least these plant proteins like buckwheat, soy, rice, and beans once a week makes you live longer and look younger.
All humans need water for survival despite it’s not regarded as food and it makes your skin stay hydrated. Daily consumption of water makes your skin glow and look very healthy. It is advisable to drink 2 glass cups of water very early in the morning to stay healthy and boost your immune system.
The following are the list of anti-aging drinks that helps reduce the rate at which one age rapidly:
Orange juices are best suitable for your eye health and skin health.
They help in reducing inflammation that leads to memory. Try consuming carrot juice to make your brain look sharp and active.
Green tea works effectively in the aspect of warding off inflammation because of the antioxidant that is present in it. It can also be used to cure cancer, autoimmune diseases, heart diseases, stroke, and type 2 diabetes.
This anti-aging drink is also suitable for heart health.
Soy-milk is a very delicious drink that helps maintain your skin health making it glow effectively.
It helps in making someone think very well and have a good memory.
Pink grape fruit
This fruit helps make your skin look smooth and glowing since it contains carotenoid.
Coffee is really a delicious drink that helps prevent the skin against cancer.
Read Also: 10 Secrets to Looking Younger
We have seen the benefits of the above listed anti-aging foods and why it should be included in your diet if you are to live longer. Consuming papaya or using products that are rich in papain make your body do away with dead skin cells thereby making your skin look sharp and shinning. Apples are not excluded from anti-aging foods list, so increase its consumption to have healthy glowing skin. Also, a recent study has shown that “intermittent fasting” or abstaining from food for at least from 12 to 36 hours could slow the aging process in humans.
Your contributions and feedbacks on consuming these anti-aging foods would be highly welcomed. Why not share this great and enriching article with your loved ones if you care about them living longer.