They say you are what you eat, so it only makes sense that what you put in your body affects what it looks like on the outside. That’s especially true when it comes to anti-aging. If you’re scoffing on sugary sweets and processed foods, the damage being done on the inside will be noticeable on the outside, too. The result? Wrinkles and lifeless, sagging skin – and no one wants that.
To stop time in its tracks, you should be eating lots of beneficial and beautifying foods that can actually help your body look and feel younger than ever. Read on to discover the best anti-aging foods and pick up some top tips from global skin experts.
Kiwifruit, bell peppers, broccoli, kale, strawberries, tomatoes, citrus fruits
Vitamin C is an effective antioxidant that protects against wrinkles and the premature signs of aging. It also stimulates collagen production and helps treat dark spots. Although it’s common knowledge that citrus fruits are high in vitamin C, kiwifruit has a higher concentration of it – not to mention that it’s also loaded with flavonoids and carotenoids, making it an amazing anti-ager.
Raspberries, blueberries, green tea, goji berries, artichokes, pecans, kidney beans
Antioxidants are amazing when it comes to keeping us happy and healthy from the inside out, as they help our bodies protect against harmful free radicals and promote cell regeneration. They also soothe stressed skin and revitalize dullness to restore your natural radiance, so guzzle green tea and boost your anti-aging diet with berries – blueberries and raspberries are particularly powerful.
Avocado, olive oil, peanuts, macadamia nuts, hazelnuts
Contrary to popular belief, fat can be good for you and is an essential part of a healthy diet, especially an anti-aging one! Monounsaturated fats should be your new food BFF because they’re able to penetrate through cell membranes and protect against free-radical damage. They also help to remove aging toxins and aid skin when it comes to better absorbing vital vitamins and nutrients.
Mushrooms, eggs, poultry, cauliflower, spinach, garlic
There are many different elements when it comes to B vitamins, but some are incredibly efficient when it comes to healthy skin. Vitamin B3 – known as niacin and found in peanuts, green tea, and mushrooms – is known to boost metabolic energy in cells. Vitamins B6 and B12 are vital for cell rejuvenation, which in turn can help skin retain moisture to reduce the appearance and formation of fine lines and wrinkles. Poultry, eggs, cauliflower, and garlic are therefore great foods to add to your diet.
Oranges, squash, orange bell peppers, carrots, sweet potato, dark leafy greens
If you’re tucking into an orange or yellow fruit or vegetable, chances are it’s high in carotenoid. This phytonutrient helps prevent collagen from breaking down whilst boosting vibrancy in the skin. It also helps to enhance the immune system and reduce inflammation, all resulting in healthier skin from the inside out.
Oily fish, nuts, seeds, olive oil
Foods with a high content of omega 3, 6, and 9 are vital for youthful and glowing skin as they help reduce the inflammation that can speed up the aging process. Load up on lots of nuts to get your omegas, as well as oily fish such as salmon, mackerel, and sardines. Walnuts have the highest levels of omega 3. Chia seeds and flax seeds will boost your omega 6, while olive oil, hazelnuts, and macadamias are all high in omega 9.
This is especially important when it comes to meats and animal byproducts as, according to dermatologist to the stars Dr. Lancer, “This can help you avoid foods often containing hormones, antibiotics, and pesticides that can have a disruptive effect on your body.” So when you’re shopping for fresh vegetables or picking up the ingredients to spaghetti Bolognese, always go for organic and make sure your meat is labeled “hormone free”.
And What Not to Eat...
Sorry to break it to you, but the sweet stuff really isn’t so sweet for your skin. “Excess sugar consumption leads to the breakdown of collagen, so slowly reduce the amount of sugar in your diet,” recommends Dr. Frauke Neuser, Principle Scientist at Olay. “Added sugars should make up no more than ten percent of your daily intake. Also, be sure to know your sugars; honey and fruit juices contain high amounts of it!”
It’s always hard to turn down a cup of Joe when a colleague offers to make you some, but GP and skincare specialist Dr. Anita Sturnham believes that our daily coffee addiction is aging and ruining our skin. “Small quantities of caffeine may actually be beneficial for the skin, but we know that caffeine junkies who regularly guzzle tea and coffee throughout the day are more prone to dry skin. This is because caffeine has a diuretic effect and draws water out of the cells, which can leave you with dull and lifeless-looking skin.”
“Avoid salt. It causes water retention and has the ability to slow down the flush of toxins from the body and skin,” advises Dr. Lancer. “It can also irritate the lining of your pores, which can lead to clogging and potentially exacerbate acne.”