Many factors are responsible for ageing- age, genetics, sun exposure, smoking, and, of course, diet. Wrinkles are a sign of damage, and it is possible to reduce wrinkles, which most people assume are an inevitable part of looking older. Today, researches show us that eating anti-ageing foods rich in nutrients help in preventing ageing. Avoiding processed foods, refined sugar, and trans-fats is a new way for youthful-looking skin as we age.
18 Anti-ageing foods-
Avocados:
- Avocados are rich in omega-3 fatty acids that support cell membrane.
- They ensure the entry of nutrients in cells and the removal of waste.
- It has antioxidants like vitamins A and E, fortifying B-complex vitamins and lecithin which protects and strengthens cell walls and potassium, to support new cell growth.
- It also contains phytosterols, carotenoids, flavonoids, zinc and folate that fight free radicals and repair, soothe and renew skin and tissues on a cellular level.
Legumes:
- Legumes are an excellent source of many nutrients like fibres, magnesium, proteins, which protect the skin from damage.
- They are also a source of phytoestrogen(a compound). Phytoestrogen has antioxidant properties.
- Soybeans are a rich source of phytoestrogens. The antioxidants in legumes neutralize the damaging free-radical compounds.
- Including legumes in the diet ensures that the skin cells have a steady supply of antioxidants to neutralize any harmful compounds and, thus, prevent skin damage and ageing.
Blueberries:
- Blueberries contain some of the highest antioxidant levels of any food, especially when fully ripe, and are filled with skin-healing, anti-inflammatory properties.
- Their deep, purple-blue colour is a reflection of the pigment-rich antioxidant phytonutrients which is called anthocyanin.
- Anthocyanins improve the integrity of collagen in the skin and inhibit sun damage.
Fish:
- Fish is a good source of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). (EPA and DHA are types of polyunsaturated fatty acids.)
- These fats are vital to the health of cell membranes in improving fluidity and structure.
- Including fish in the diet lowers the risk of cardiovascular diseases, arthritis, and other illnesses.
Chocolate:
- Chocolate improves hydration, skin density and blood circulation in skin tissues for a more youthful and glowing complexion.
- It has procyanidins, which counter skin damage and help protect it while stimulating cellular growth and renewal.
- Dark chocolate offers the most beautifying benefits.
Acai
- Acai has the highest level of antioxidants in it, which makes it a true superfood.
- According to researchers, acai fights against superoxide, one of the most damaging free radicals. These free radicals damage molecules in the skin, including the collagen and elastin that keep the skin firm and tight.
- Twelve other flavonoid compounds are found in acai berries like proanthocyanidins and resveratrol, making them an ideal food to include in your wrinkle-prevention diet.
Cruciferous Vegetables:
- It includes cabbage, broccoli, kale and radishes, which are loaded with skin-beautifying compounds.
- These mineral-dense and antioxidant-rich veggies are packed with carotenoid antioxidants, which help in neutralizing carcinogens and oxidative stress on the skin, reduce inflammation and increase immune response.
- They also contain isothiocyanates, which guards against breast cancer.
Apples:
- Eating apples does not only keep the doctor away but also keep ageing at bay. Everyone knows that apples are nutritious and delicious, but you might like to know that apples also help fight ageing.
- Found in apple skin, citrus fruits and onions, quercetin is a powerful flavonoid. It battles with free radicals to prevent them from damaging cells in your body, including your skin.
- This and other flavonoids in apples help in preventing skin damages and fight wrinkles.
Dark Leafy Greens:
- Dark leafy vegetables, such as collard greens, parsley, spinach and Swiss chard, offer more nutrients than any other food.
- Packed with carotenoid antioxidants, greens are also an excellent source of vitamins A and C which produce and regulates the sebum in our skin and hair follicles for healthy, well-conditioned skin and a supple complexion.
Apricots:
- Apricots contain beta-carotene that can turn wrinkle-forming free radicals into harmless compounds. They are a great source of iron that can help your skin look more radiant.
- Your skin needs oxygen to complete the metabolic processes necessary to maintain its strength, firmness, and resilience.
- Apricots also contain vitamin B, potassium, and other beneficial vitamins and minerals. Thus, they are anti-ageing.
Green Tea:
- Green tea has several age-defying antioxidants.
- Least processed out of all the teas, green tea offers the most antioxidant polyphenols, including specific catechin believed to inhibit cancer and beautify the skin.
kiwi:
- Kiwi is one of the best anti-ageing foods in the world.
- It is packed with water-soluble vitamin C, which means it can travel all over your body, including your skin. It helps in preventing collagen damage caused by free radicals.
- According to researchers, kiwi helps in collagen synthesis. It stimulates fibroblast growth, which provides a better skin structure that is less likely to show wrinkles.
- Kiwi also helps in skin rejuvenation. Polysaccharides in it stimulate skin cell formation.
Micro- and Macro-algae:
- Micro-algae include blue-green algae, chlorella and spirulina.
- They are the sources of beautifying vitamins and minerals for skin and hair and are easily absorbed by our bodies.
- They contain beta-carotene, nucleic acids and chlorophyll, according to studies. Macro-algae or seaweed has more minerals and trace minerals than any other food.
- Macroalgae are the source of antioxidant vitamins A, C and E, B-complex vitamins, including B12, which is known for its benefits in glowing skin.
- They have ergosterol, which converts into vitamin D2 in the body to support healthy skin cell metabolism and growth.
Omega Oils:
- Omega fatty acids grow and nourish healthy, glowing skin, strong nails and lustrous hair.
- They act as a conditioner for skin, maintain and support healthy and flexible cell membrane to ensure that nutrients can enter cells and waste can be removed.
- Foods rich in omega fatty acids include flaxseed oil, olive oil, pumpkin seed oil, walnuts and winter squash.
Carrots:
- Eating carrots is beneficial for your eyes because carrots contain beta-carotene, an orange-coloured nutrient that is converted to vitamin A in the body.
- It helps smooth away the wrinkles whenever our skin comes in contact with environmental factors like sun radiation and toxins that form free radicals in our skin.
- These free radicals damage the DNA, proteins, and lipids in our skin cells, causing them to become weak and display unwanted signs of ageing. Antioxidants, carotenoids protect us against free radicals and skin wrinkling.
- Eating carotenoid-rich foods every day is beneficial as stress, illness, and UV radiation can reduce the concentration of carotenoids and other free- radical-fighting antioxidant substances in the skin.
- To protect your skin from ageing, include carrots and other orange fruits and vegetables in your diet.
Raw Honey:
- Honey contains vitamins and minerals, such as antioxidant vitamins A, C, E, D, and K.
- Raw honey contains flower nectar and enzymes, which contain beautifying nutrients, antioxidants, anti-inflammatory and healing compounds.
Onions:
- Onions contain vitamin C and quercetin, great antioxidants that protect our skin from the wrinkle-forming damage caused by free radicals, which form in the presence of inflammation and sunlight.
- Like garlic, onions inhibit lipoxygenase and cyclooxygenase, which are enzymes that generate inflammation. By reducing inflammation, onions promote beautiful, wrinkle-free skin.
- Onions also stop damage to collagen and other structural components of your skin that keep it tight and glowing.
Red Wine:
- Red wine has beneficial antioxidant and anti-inflammatory flavonoids. It is a well-known source for cell protection.
The skin of grapes has anti-ageing and anti-cancer properties, according to researches. Grapes also contain some of the highest concentrations of age-defying antioxidants. - Including anti ageing foods in your diet does not mean that you will be in your 80’s without any wrinkles but, by taking care of your mind, body and spirit—you can choose to grow old with elegance, looking younger.
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