“Aging is a fact of life. Looking your age is not”, says Dr. Howard Murad, M.D., a well-renowned dermatologist, and inclusive health- and skincare specialist in Los Angeles.
Many of us may not know this but our skin is the largest organ of our body. It is where the very first signs of aging become evident. People usually think that graying of hair is the earliest indication of becoming old, but the skin is far ahead in the race of the aging process. You may not normally get gray hair until you are over 30 years of age but your skin will start giving an old and dull impression even in your mid-20s due to the fine lines and wrinkles.
So, is there any way to slow down this constantly ticking clock of the aging phenomenon, and have a skin that looks younger than your age?
Well! There are plenty of ways of doing that. However, researchers have agreed that the safest and healthiest way to address fine lines, wrinkles, and dull complexions is through your diet.
There is a common proverbial saying, “You are what you eat”, which means that your health and fitness are very much dependent upon what you are fueling your body with. Packing your diet with healthy foods enriched with essential nutrients, antioxidants, vitamins, etc, will allow your body to show gratitude through its largest organ in the form of younger-looking skin.
5 Best Anti-aging Foods For Skin
Here is our list of 5 best anti-aging foods you should include in your diet to have healthy skin that makes you look younger than your age;
Blueberries
Blueberries hold the top position in our list of best anti-aging foods. This small, sweet, and highly nutritious fruit has been deemed a superfood due to its remarkable age-defying properties. Its natural purple-blue hue is rendered by a compound, named anthocyanin, which is a powerful antioxidant.
As you age, your body gradually loses its ability to fight off free radicals that wreak havoc on skin cells and produce signs of aging. A study has shown that anthocyanin, along with other antioxidants like Vitamin A, C, and E present in blueberries scavenges away these free radicals and protects against the premature aging of the skin.
Besides, eating blueberries also prevents the loss of collagen and elastin proteins that are responsible for the smooth texture, tone, and elasticity of the skin.
It also improves blood circulation throughout your body. Consequently, the increased supply of oxygen and nutrients to the skin provides it with all the essential tools to repair and rejuvenate.
Ways To Have It:
Blueberries are low-sugar fruits that are available year-round in fresh as well as frozen states. You can easily make them an excellent addition to your diet. Here are some ideas to do that.
- Eat them plain
- Use them as a topping for salad.
- Make a blueberry jam
- Add them to your morning smoothie
- Enjoy them as a mixed fruit platter
Avocados
Like blueberries, avocados are loaded with strong antioxidants like vitamins A, C, E and K. These impart anti-aging effects on the skin by fighting off free radicals. Moreover, the high content of vitamin A and carotenoids exfoliates the dead skin cells and blocks the damaging effects of toxins and harmful UV rays in the sunlight.
Besides, this highly versatile fruit contains monounsaturated fat, also known as healthy fat. It adds softness and moisture to your skin and improves its elasticity.
Ways To Have It:
- Add in salads
- Use on toasts as a substitute for mayonnaise, butter, or margarine
- Enjoy them in soups
- Make a smoothie out of them
Green Vegetables
Green, cruciferous vegetables, including broccoli, spinach, kale, etc, are a powerhouse of anti-aging and anti-inflammatory nutrients.
Packed with powerful antioxidants, these leafy vegetables not only provide a cover against harmful free radicals but the high amounts of vitamin C also boost collagen production in the skin. Vitamin A, on the other hand, helps in combating acne by slowing down sebum production.
Besides, the high content of folate and beta-carotenoids in green vegetables plays an essential role in the repair of DNA and damaged skin cells.
Ways To Have It:
- Add to salads
- Make a green juice or smoothie out of it
- Add on pizza toppings
- Add a handful of veggies in sandwiches or wraps
- Use them to make pureed soup – etc
Walnuts
Nuts, like almonds and walnuts, are super-nutritious fruits with some seriously amazing anti-aging benefits. Along with the potent antioxidants, the high content of vitamin E nuts protects your skin against the harms of UV radiation and also aids in skin repair and rejuvenation.
Moreover, walnuts, of all the nuts, are the richest sources
of omega-3 fatty acids which are excellent anti-inflammatory agents. They strengthen
the lipid barrier of the skin cells and also provide protection and glow to the
skin.
Ways to Have It:
- Enjoy them with tea as an evening snack
- Sprinkle them over your salads
- Sprinkle chopped nuts over your morning cereals or oatmeal for
added crunch and nutritional value - Blend them in smoothies
- Use walnut butter on bread
- Add them as toppings on your homemade recipes – etc
Dark chocolate
Last but not least, dark chocolate is another super ingredient for the graceful aging of your skin. The cocoa flavonoids present in dark chocolate have been found to be more potent antioxidants than any of those present in fruits and other foods. They provide an excellent defense against the damaging effects of UV radiation.
Besides, eating dark chocolate improves blood circulation to the skin which, in turn, renders better nourishment and moisture to the skin.
But make sure that you don’t eat too much of it. Look for varieties of dark chocolate containing 70% of the cocoa content.
Ways to Have It:
- Melt it into chocolate dip
- Blend it with milk to make a cup of hot chocolate
- Flavor your smoothies with it
- Add chunks of it to your baked recipes, like cookies, muffins or brownie
- Or, you can eat it plain to savor your taste buds – etc
Hello fitness enthusiasts! I am Dr. Haris, a dedicated certified medical practitioner, and a professional freelance medical writer with many years of experience in medical writing. My journey includes a noteworthy stint as a former house surgeon at Mayo Hospital Lahore, and now I am pursuing residency training in the field of cardiac surgery.
Being a doctor, I always find immense joy in sharing valuable insights, guiding individuals on the path to optimal health. I am proud to be a part of the Blufashion team, where I contribute by reviewing and writing articles related to everyday health and wellness. Our commitment is to empower Blufashion readers by disseminating accurate health information.
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