According to biological science, the aging process occurs as an impact of the aggregation of a huge variety of molecular and cellular damage over time. It leads to a subtle decrease in physical and mental capacity. Moreover, the process of aging grows the risk of disease and ultimately leads to death. The process of aging can't be stopped but delayed. For instance, certain foods have natural anti-aging nutrients. Therefore, foods can greatly affect the fitness, appearance, quality of life, and risk of disease in human beings. Check here 14 anti-aging foods that can help you stay young.
What are the benefits of an anti-aging diet?
Anti-aging foods of course have a wide range of health benefits. Nutritious foods are full of vitamins, minerals, Omega-3 fatty acids, antioxidants, protein, and fiber that a human body needs to perform basic functions. Without getting enough of them, you may notice the signs of aging. A few of the benefits you can expect when you eat anti-aging foods are as follow:
-Healthy hair;
-Stronger nails;
-Slim figure;
-Reduced risk of diabetes and heart disease;
-Better circulation;
-Lower blood pressure;
-Hydrated, glowing skin.
14 Most Effective Anti-aging Foods for Young Skin
Extra virgin olive oil
Extra virgin olive oil is amazing and the healthiest oil on earth. It has healthy fats and antioxidants that help you to reduce inflammation and oxidative damage caused by an imbalance of free radicals in the body.
A diet that is rich in olive oil can lower the risk of chronic diseases such as heart disease, type 2 diabetes, metabolic syndrome, and certain types of cancer, and the monounsaturated fats (MUFAs) available in olive oil ( about 73%) may help reduce skin aging.
Green tea
The antioxidants of green tea can help you fight free radicals in the body which are the unstable molecules created as a byproduct of normal cell functioning. Free radicals are responsible for damaging your cells when they’re present at high levels.
However, taking a diet like green tea related to antioxidants can stabilize free radicals and then these molecules become unable to cause damage.
Green tea has antioxidants namely polyphenols that are high in epigallocatechin gallate (EGCG), catechins, and gallic acid. They may help reduce external skin aging by protecting from environmental stressors like the sun and pollution.
Besides, green tea improves brain function and increases fat burning. Antioxidants available in green tea may lower the risk of some cancers and may reduce bad breath, prevent type 2 diabetes, and may help prevent cardiovascular disease.
Fatty Fish
If you wish to get healthy skin, you need to eat fatty fish. Fatty fish has long-chain omega-3 fats that are beneficial against heart disease, inflammation, and many other issues, and omega-3 fatty acids work as a strong skin barrier and may help decrease inflammation that damages the skin. Eating fatty fish can produce collagen and elastin. These two molecules are great for skin strength, plumpness, and elasticity.
Dark chocolate or cocoa
Dark chocolate is a rich source of antioxidants. It has polyphenols and antioxidants that are linked to numerous health benefits like lowering the risk of heart disease, type 2 diabetes, and cognitive decline. Adding to these, dark chcolate can help to control blood pressure, balance cholesterol, and reduce depression. What's more, the flavanols and other antioxidants in dark chocolate can protect the skin from sun damage and help slow skin aging. You can eat 30-60g of dark chocolates every day.
Vegetables
Most vegetables are really nutrient-dense and low in calories. They have antioxidants, which help reduce the risk of heart disease, cataracts, and certain cancers. Most other vegetables are also high in carotenoids such as beta carotene and lycopene like carrots, pumpkin, and sweet potatoes which may protect the skin against the sun’s UV rays.
Many vegetables, such as broccoli, White potatoes, cabbage, cauliflower, bell pepper, etc are rich in vitamin C which plays a crucial role in collagen production which is the building block of the skin.
14 best Anti-aging Foods
Anti-aging Foods
Flax seeds
Flax seeds have huge health benefits as they contain lignans, which are a type of polyphenol that has antioxidant effects and may lower your risk of developing a chronic disease, such as heart disease and breast cancer.
Besides, flax seeds are also an excellent source of an omega-3 fatty acid namely alpha-linolenic acid (ALA). If you consume a diet rich in omega-3 fats supports you with a healthy skin membrane by helping your skin stay hydrated Pomegranates
Pomegranates are one of the most healthy fruits and nutrients that are a great source of fiber, potassium, and vitamin K. These vitamins help you to support a healthy heart. Moreover, pomegranates are rich in antioxidants including flavonols, tannins, phenolic acids, and lignans to support your healthy skin aging by decreasing UV skin damage and brown spots caused by sun exposure.
Tomatoes
Tomatoes have many splendid health benefits, most of which can be ascribed to their high lycopene content which is a type of carotenoid. This carotenoid gives tomatoes their red color and also works as an antioxidant to reduce the risk of chronic disease.
Furthermore, lycopene may provide a small amount of protection from the damaging rays of the sun. If you can drink an antioxidant-rich beverage containing lycopene, soy isoflavones, fish oil, and vitamins C and E every day has a measurable decrease in wrinkle depth after 15 weeks.
Broccoli
Broccoli is enriched with anti-inflammatory and anti-aging elements. It is a great source of vitamin C and vitamin K which acts as the best anti-wrinkle antioxidants. Vitamin C helps your body to combine collagen which is the skin’s support system. You can eat broccoli raw or steamed to get better results. You can also add it to your salads or soups as it is high in fiber and calcium.
Nuts
Nuts are a great source of different nutrients including proteins, vitamin E, essential oils, minerals, and antioxidants. Almonds and walnuts are very helpful to protect your skin from the UV rays of the sun as they are full of vitamin E. Vitamin E also helps to strengthen your skin and give it a glow. You can add some nuts to your salads or soup.
Huge amounts of antioxidants are available in walnuts. They are high in omega-3 fats. The combination of antioxidants and omega-3 helps them to make a great anti-inflammatory snack to improve your skin.
Lemons
Do you start your morning with a glass of warm lemon water? If you do so, you’re onto something. These citrus fruits are enriched with vitamin C, which is pivotal for your skin health. One research has shown that women who took more vitamin C had a lower likelihood of a wrinkled appearance and skin dryness, making it one of the best anti-aging foods.
Sweet potatoes
Sweet potatoes are another beneficial food for skin health. It contains vitamin A which helps you to fight off fine lines and wrinkles by revitalizing damaged collagen. Adding sweet potatoes to your regular diet and other foods rich in vitamin A, you can give yourself a lovely glow.
Sweet potatoes have many other benefits, such as it improves heart-health, cuts down the risk of cancer, strenghthen immunity system, controls blood sugar, enhances brain functions, improves eye sight, maintains healthy gut, reduces depression, etc.
Pineapple
Pineapple is a tropical fruit that has hidden anti-aging properties. It is an amazing source of vitamin C, which is necessary to produce collagen – a protein that supports skin structure.
Pinapple is rich in nutrients and disease fighting anti-oxidants. It may aid digestion, cuts down cancer-risk, reduce arthritis symptoms, boost immunity and heal inflammation. This fruit may also help to get sppedy recovery after heavy-duty exercise or even a surgery.
Turmeric
Turmeric is a spice that contains carcumin and other compounds that work as natural antioxidants to grow the body’s ability to produce energy. Turmeric is also used to lower inflammation and may be able to help treat various dermatological skin diseases.
Coconut
Coconut is highly nutritious and rich in fiber, vitamins, and minerals also. It helps to support the natural chemical balance of the skin and prevent wrinkles, and it acts as a protective antioxidant. Coconut is also great for hydrating both skin and hair. It helps promote healthy-looking hair, and it can help control dandruff also.
The Bottom Line
The foods you eat always play a role in the health of your skin and appearance. However, foods that are packed with protein, healthy fats, and antioxidants are related to the most skin benefits. Make sure you have a nutritious diet full of whole, plant-based foods.
So far we have discussed the 14 best anti-aging foods that can help you look younger. Try to include these foods in your regular diet. Besides these, think about protecting your skin along with other habits including wearing sunscreen, avoiding smoking, staying physically active, and using appropriate skin care products.
Source: United News of Bangladesh