Bye, bye fine lines and wrinkles!
Our skin reflects our health. Unless you have a healthy diet full of nutrients, there’s only so much your trusted creams, lotions and serums can do for your skin. What you add to your diet, how you eat, your exercise routine and your skin care regime collectively affects the speed of aging process. It is a fact known by all that your diet affects your health and health-related issues in many ways. Mother nature has provided us some foods that can delay signs of aging and keep you looking young. A quick look at the food items should be added to your anti-aging diet plan.
As Indians, most of these foods are usually a part of our regular diet and not much thought is required before eating these food items for anti-aging. A diet that would work against aging would include vitamins, minerals, antioxidants, omega-3 fatty acids, fiber, and protein. Most of these food items are not consumed in proper quantities and that is why their deficiency can be noticed easily. Let’s have a look at the list of best anti-aging foods that will help nourish your body.
Table of Contents
Watch – Benefits Of Anti-Aging Food
Benefits Of Anti-Aging Foods
Anti-aging food items provide the required nutrients to the body which ensures you don’t age early. Following are the benefits of anti-aging food items that will greatly benefit your body and skin –
- Hello, glowing skin. If the skin is adequately hydrated, it is bound to glow.
- Your blood pressure is maintained.
- Blood is circulated properly in the body.
- The risk of diabetes and heart disease is reduced.
- You stay in shape.
- Your nails stay stronger.
- Your hair stays healthy for a longer period of time.
Best Anti Aging Foods – List Of Best Anti Aging Vegetables
1. Broccoli
The health benefits of this anti-aging vegetable are many. Broccolis contain a lot of vitamins, fiber, and minerals. Broccoli also contains a molecule known as lutein which can preserve the memory function of the brain in later years.
You can add broccoli in baked vegetables, steam them, stir fry them, add in a green pesto pasta sauce or even in a spinach soup. To suit Indian style cooking, cauliflower can be replaced with broccoli while making aloo-gobhi.
2. Sweet Potato
Sweet potato is a beneficial food for eyes and skin and can also lower the risk of cancer as sweet potato contains a high quantity of vitamin A. You can add them to your diet in the form of shakarkandi ki chaat, make tikkis or even burger patties.
3. Tomato
Tomato is technically not a vegetable but a fruit. Tomatoes are rich in lycopene which is also present in watermelon. The carotenoids are responsible for the bright red color of the tomatoes. Lycopene can regulate moisture in the body and also possibly fight against cancer. Some people swear by the skin benefits of tomatoes when applied on the skin.
4. Brussel Sprouts
Brussel sprouts have folate and vitamin A which is responsible for the protection of skin from the ultraviolet (UV) rays. Brussel sprouts look like mini cabbages and make for a good side dish with grilled meat.
5. Spinach
Spinach is packed with nutrients. As a child, Popeye (the cartoon show) made us believe that there is nothing more essential in any diet than the trustworthy spinach.
It is true in some ways, as spinach contains beta-carotene and lutein which secures the skin from sun damage and maintains the skin’s elasticity. Spinach is also wonderful for shiny, glossy hair and the vitamin K present in spinach is said to help reduce the inflammation in cells.
Best Anti-Aging Foods – List Of Best Anti-Aging Fruits
1. Avocado
Avocado contains monosaturated fat, potassium, and fiber and is the most dynamic fruit with a delicious taste for anti-aging. The carotenoid content in avocados can help you reduce the skin damage caused by overexposure to sun.
You can add avocado to salads, on top of a toast or make a Mexican guacamole. Avocado tastes good with a light seasoning of salt, pepper, lemon and some olive oil.
2. Figs
Flavonoids and polyphenols are found in abundance in figs. They remove all the toxins from the skin cells. Figs also have a high content of fiber in them. A good way to add figs to your diet is through a salad or a dessert. Fresh grilled figs with honey is a popular dessert that is as tasty as it sounds. Soaking dried figs overnight in water can help reap its benefits. If the dried figs are soaked in milk overnight and eaten on an empty stomach, they can help in treating fertility issues amongst men.
3. Watermelon
As mentioned earlier, just like tomatoes, watermelon has lycopene which regulates the moisture level in the cells of the body and reduces the risk of some types of cancer. Watermelons are a great summer fruit and also help in keeping the digestive system cool.
4. Pineapple
Pineapple (Ananas comosus) is not usually known for its anti-aging properties as many people are unaware that pineapple has a high content of manganese which starts a chain reaction in your body which in turn increases the production of collagen.
Pineapples also contain vitamin K and manganese which help reduce the signs of aging.
5. Blueberries
Blueberries are also a part of superfoods and have the crucial vitamins and antioxidants which are beneficial for skin and cognitive abilities. Berries, especially blueberries, are loaded with antioxidants and can help reduce the damage caused by free radicals in our body.
6. Pomegranate Seeds
Pomegranates have a high content of antioxidants like vitamin C and ellagic acid and another compound known as punicalagin which help to preserve the collagens in the skin.
The high antioxidant content helps in reducing the damage and inflammation caused by free radicals in our body. You can add pomegranate seeds in salads, use them in desserts or the best way is to eat pomegranate seeds as it is.
7. Papaya
Papaya is a tropical fruit which is full of antioxidants like beta-carotene and is anti-aging. Papaya is rich in minerals, vitamins, and antioxidants which improves the elasticity of the skin and ensure that wrinkles and fine lines are hardly visible.
The high nutrient content of papayas can help prevent your skin cells from the damage caused by free radicals.
Best Anti-Aging Foods – List Of Other Food Items That Work Against Aging
1. Red Bell Pepper
Red bell peppers have a high volume of Vitamin C which is beneficial for the production of collagen and it also has antioxidants that have diverse anti-inflammatory properties. Red bell peppers contain an antioxidant called carotenoids which may help in protecting the skin from sun damage.
2. Fermented Foods
Fermented foods such as kimchi, miso, kombucha, etc are all anti-aging foods. They have probiotics that break down the food consumed and make it easier for the digestive tract to absorb all the nutrients from the food.
3. Greek Yogurt
Greek yogurt is known to be healthy not only for anti-aging but for other benefits as well. It is rich in calcium and vitamin D which helps in digestion of food properly.
4. Oatmeal
Like Greek yogurt, even oatmeal is believed to have been beneficial for health. It has complex low glycemic carbohydrates which fulfill the need of the carbs in your body and also makes you energetic.
5. Legumes
Legumes such as soybean, beans, chickpeas, lentils, etc. are a great source of fiber, protein, and phytochemicals which clears out the toxins from your body and help to lower the cholesterol levels.
6. Nuts
Nuts like almonds, cashews, etc are rich in fiber, protein and mono saturated fats which are a great source for anti-aging. Nuts like walnuts can help reduce the risk of heart disease also.
7. Mushrooms
Mushrooms have high Vitamin D which ensures that your body absorbs the calcium properly which works against aging.
8. Salmon
Salmon and other fishes like tuna and sardines have omega-3 fatty acids, which keep your skin plump, healthy and hydrated. Salmon is a great source of protein and omega-3 fatty acids.
If you are a not a fan of eating fish and looking for good sources of omega-3 fatty acids, fish oil supplements are a good option. Fish oil supplements are available at medical stores easily. A lot of studies support the relationship between intake of fatty fish/fish oil and glowing skin.
Herbs, Spices & Flavorings For Anti Aging
1. Raw Cacao
Chocolate to reduce signs of aging? Oh, yum!
Dark chocolates have a high content of cacao which contain a powerful antioxidant known as resveratrol which induces happiness in people. Raw cacao is a great food for anti-aging. So next time someone stops you from eating a piece of chocolate, you know what to say! That being said, excess of anything is bad for your health and chocolate must be eaten in moderation.
2. Parsley
½ cup of parsley contains 100 % of the required amount of Vitamin C. It is also rich in iron and Vitamin K which is beneficial for the prevention of arthritis.
3. Sesame Seeds
Sesame seeds have a high content of iron, magnesium, calcium, fiber, and phosphorus which is beneficial for anti-aging.
4. Honey
Honey is an antioxidant in itself with antiviral and anti-inflammatory properties. You can consume desserts with honey instead of sugar. Not only consuming honey will help hydrate the skin, it’s elasticity is also increases. Honey can be added to face packs (for dry skin) to moisturise it.
Apart from these foods, it is important to note that intake of fluids, especially water, is of prime importance. You might have heard celebrities and fashion magazines always saying the same thing – For good, flawless skin, keep yourselves hydrated and drink LOTS of water. Well, now you know.
Superfoods That Can Also Be Consumed For Anti Aging
- Turmeric
- Eggs
- Garlic
- Strawberries
- Milk
- Blueberries
- Green tea
Food Items To Avoid For Anti Aging
1. Fatty Meats
Fatty meats like beef and pork are rich in saturated fats and may cause many health problems if not consumed in moderation. You must switch and eat lean meat like chicken to avoid early aging.
2. Hot Dogs, Bacon & Pepperoni
These food items are also fatty meats and they should be avoided. Consumption of these foods leads to inflammation. In short, junk foods with high fats and high sodium content will age your skin at a fast pace.
3. Refined Sugar
Desserts should be avoided as they have a high content of refined sugar and sweeteners in them. Refined sugar speeds up the aging process and must be cut down to a minimum.
4. Potato Chips
We all LOVE to snack on potato chips, there no denying that. But these deep fried yummy snacks are terrible for the skin. Anything that is cooked using potatoes is usually deep-fried which results in inflammation. Consumption of potato chips or French fries can lead to an increase in bad cholesterol.
Conclusion
In conclusion, an anti-aging diet is nothing but a healthy diet, balanced in all nutrients. The key is to eat anti-oxidant rich foods and foods that naturally fight inflammation and increase cognitive abilities.
Eating a plate with lots of colors from a variety of fruits and vegetables is the key to making your food help you stay fitter, younger for long.
Disclaimer – This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information before making any dietary changes.