We really are what we eat,And it’s time to step away from Junks and pick up something slightly less processed. While it’s true that no single fruit/food will erase laugh lines or make you look 20 again, a healthy diet full of anti-aging foods can boost skin quality, improve immunity, and more. Stock up on these ingredients next time you're looking to fill your grocery cart.
You can eat your way to more youthful skin. Foods rich in vitamins and minerals can help reverse the signs of aging. The best foods for your skin are those that contain ellagic acid, biotin, and vitamins C and E, which are natural collagen boosters.
“Collagen is the most abundant protein in the skin, making up 75 to 80 percent of it,
Foods rich in vitamin C will help to reduce the signs of skin aging, It improves the skin’s texture, firmness, and may help prevent fine lines.”
1.BEANS AND LENTILS
"These superfoods are loaded with plant-based essential amino acids to meet all of your protein requirements". "As women age, protein needs to be increased slightly, and beans and lentils are superior sources because they're also loaded with disease-fighting fiber and phytochemicals."
2.SESAME SEEDS
If you want to feel good all the way down to your bones, then you need to take care of, well, your bones. That's where sesame seeds come in. "These are high in calcium and rich in other minerals like iron, magnesium, phosphorous, and fiber" . "A mineral-rich diet, along with adequate and appropriate movement, are a recipe for healthy bones for life."
3.FORTIFIED PLANT-BASED MILK
If you haven't tried non-dairy milk yet, I want to know what you're waiting for. "Fortified plant milks are great for their optimal bone-supportive nutrients. That also means they're great regardless of whether you're actually a vegetarian. "Include a serving or two of hemp, soy, almond, or rice milk — fortified with calcium and vitamin D — into your daily diet."
4.PINEAPPLES
This tropical favorite can help you appear seriously dewy: "Pineapple is rich in a mineral called manganese, which is needed to activate an enzyme called prolidase," says Lisa Hayim, R.D., founder of The Well Necessities and TWN Collection. "Prolidase provides the amino acid proline for the formation of collagen in skin, which plays a role in skin strength and elasticity."
5.LEMON AND LIME JUICE
While nearly every mammal can make vitamin C naturally, humans lost that oh-so-stellar skill millions of years ago. But that doesn't mean our bodies don't need it. "Vitamin C plays a critical role in maintaining optimal genetic health, [and] it's a crucial way to keep your skin looking brighter and younger," says Sharon Moalem, M.D., Ph.D., author of The DNA Restart. Science backs her up, as a study published in the Journal of Clinical Nutrition found that women who consumed greater amounts of it had smoother skin and fewer wrinkles.
6.BLUEBERRIES
These tiny berries pack a mighty punch, as they contain more antioxidants than almost any other fruit. "They [also] give you protection against skin-damaging free radicals from sun exposure, stress, and pollution, and they have vitamin C, which helps prevent the wrinkles."
They also contain vitamins C and E, which will brighten your skin and give it a healthy glow.
7.WATERMELON
Treat yourself to a slice of this summer fruit to keep your skin young. "Watermelon is packed with lycopene, which [acts] as a natural sunblock, protecting it from ultraviolet rays that damage and age the skin, create sunspots, and make skin look weathered," say Lyssie Lakatos and Tammy Lakatos Shames, AKA The Nutrition Twins. The water content doesn't hurt either, as its massive amounts helps keep your skin hydrated and plump, DeFazio adds.
8.ORANGES
Besides quenching your thirst, oranges help keep your body youthful. "This great source of vitamin C not only helps to boost immunity, keeping your body in better working order, but they also help build collagen," Lakatos and Lakatos Shames say. "Collagen makes the skin elastic, supple, and younger-looking."
9.AVOCADO
Just like the omega-3s found in salmon, avocados are jam-packed with the inflammation-fighting fatty acids that keep the immune system functioning properly. They also help both your mind and body age gracefully, so add the green fruit into your salads, top your toast, or use it to make a healthy pudding.
Overall, fats can help nourish your skin and prevent dryness. "Lucky for our skin, avocados are packed with monounsaturated and some polyunsaturated fats—the 'good fats. "
Studies suggest that there's a beneficial association between avocado consumption and skin health, and research finds that the lutein and zeaxanthin in the fruit may help protect your skin from UV damage.
Avocados are also nutrient boosters, which means they can help enhance the body's absorption of vitamin A and other fat-soluble nutrients. "Ultimately, this function may lead to boosting the protective effect some of these nutrients have on skin health—and overall health.
10.POMEGRANATE SEEDS
Besides being wildly addictive in a froyo swirl, these tiny seeds also add a nice burst of sweetness to salads. "Pomegranate seeds contain compounds that fight damage from free radicals and increase your body's ability to preserve collagen."
There's a good reason pomegranates are an ingredient in so many beauty products. "Pomegranate seeds contain the potent antioxidant anthocyanins as well as ellagic acid, which both increase collagen production,"
11.OLIVES
If you're a fan of this briny fruit (yes, fruit), there's no reason you shouldn't eat it all the time. "Olives are an incredible source of polyphenols and other phytonutrients that help protect your DNA and keep you looking and feeling younger. Just be sure to skip the canned kind, as the pitting process actually strips the olive of vital nutrients that you're after.
"Olive oil keeps your skin looking younger. It all has to do with the "good" monounsaturated fats offered by the oil, which are associated with increased skin elasticity and firmness
12.MUSHROOMS
"Mushrooms are one of the few foods that naturally contain vitamin D, a [nutrient that] most people don't have enough of," "Without [it], you can't properly absorb calcium, which will lead to osteoporosis, broken bones, and a hunched spine — and nothing ages you more than that."
13.SWEET POTATO
If you're tired of boring ole' white potatoes, grab the orange kind instead. Because they're full of vitamin A (that's what gives 'em the orange hue), they help fight off fine lines and wrinkles by revitalizing damaged collagen. Keep things simple by baking it in the oven, then topping with veggies or chili.
14.CARROTS
Carrots have some pretty important traits. "They're rich in vitamin A, which helps to restore and regenerate damaged collagen, an essential for the elasticity and regeneration of skin cells. Research also shows that carrots have impressive cancer-fighting properties, so make like Bugs Bunny and grab 'em for a healthy snack.
15.BROCCOLI
You may not have liked broccoli as a kid, but there’s a good reason to eat it as an adult: A 2016 study found that it contains the plant pigment lutein, which is linked to “crystalized intelligence” — the ability to use the skills and knowledge you have now well into your elderly years. Talk about anti-aging for your brain.
16.TOMATOES
"Cooked tomatoes are loaded with lycopene, an antioxidant that protects the skin from damage, While raw tomatoes still provide the body with lycopene, the cooking process [makes it] easier to absorb." Soup, anyone?
17.NUTS
No matter which nut you choose — Brazil, cashew, macadamia —they're all anti-aging heroes thanks to their cholesterol-lowering and anti-inflammatory effects.
Aim for one to two ounces each day, as they're also fantastic sources of protein, fiber, and micronutrients.
18.YOGURT
"Yogurt is great for keeping your cells young. But to really get the most bang for your buck, make sure you get a good night's sleep. "Skin cells turn over rapidly, and by [allotting yourself a healthy night's] sleep, you give them time to replenish and rebuild." Opt for unsweetened versions and add fresh fruits and a touch of honey to temper tartness.
19.OATMEAL
Hearty and soothing, oatmeal is delicious without being too rich. "[It's also] a comfort food that's rich in carbohydrates that boost your body's feel-good hormone serotonin" . "There's no better way to look and feel young than to feel happy."
20.TURMERIC
This is one potent spice that should be stocked in your pantry. "Turmeric helps fight cell damage, chronic disease, and aging, keeping skin and all organs vibrant and in good condition .
Its powerful pigment, curcumin, seems to help prevent telomere (the end caps of our DNA) from shortening, which is believed to be a lead cause in aging and degenerative diseases.
21.SAFFRON
Another potent spice for your pantry. saffron is a bold flavor that delivers even stronger nutrients. "[It] contains the carotenoid phytonutrients crocin and crocetin, which have been shown to have anti-tumor and antioxidant effects. These compounds can also improve the symptoms associated with depression and PMS, and can even curb excessive snacking behaviors — all factors that prematurely age your DNA.
22.CILANTRO
"Green herbs are nutrient dense, and cilantro is particularly supportive for detoxifying your body," Cilantro may also have heavy-metal chelation action, meaning it fights to remove metal accumulation from your body, like from mercury found in tuna. If the herb tastes soapy when you eat it, you're not weird: research shows that it's built into your genes. If you like using it anyway, try it in soups and salads to help boost other ingredients' flavor.
23.MANUKA HONEY
This specific type of honey has been used for years in natural medicine as a remedy for rejuvenating skin and boosting immunity.
Why? It stimulates cytokine production, which fight off pathogens and protect us from infections. Add some to your next cup of tea and bask in the benefits.
GREEN TEA
Green tea is great for keeping your body young because it helps maintain healthy cells, protects them against damage, and decreases stress. "It's [also] packed with powerful antioxidants called flavonoids that protect against disease and block DNA damage associated with toxic chemicals that cause destruction in the body, [in turn] aging it".
25.SPINACH
There's a reason this leafy green is a staple in salads: Not only does it taste great, but spinach also has loads of phytonutrients that help protect your skin from sun damage. It also has beta-carotene and lutein, two nutrients that research has found to improve skin elasticity. If you missed the stuff at lunch, supersize your salad and dig in at dinner.
26.Eggs
Protein is the fabric of collagen, and eggs are a top source of high-quality protein. But don’t just eat egg whites, as the yolks contain other skin-boosting nutrients—including biotin. Biotin has been shown to help promote healthy skin, hair and nails. "Whichever way crack an egg, cook up the whole egg .
27.Prunes
"Prunes are best known for promoting healthy bones and digestive health, but they provide many other benefits"
One of those benefits is beautiful skin. Prunes offer a tasty and convenient way to boost your intake of polyphenols, which are powerful antioxidants. Polyphenols may help to protect your skin from the potentially negative impact of UV rays, in addition to wearing sunscreen.
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