Not everyone was born with a beautiful skin. Some other people naturally have beautiful skin but do not know how to care for their skin, leading to the aging process fast. No matter who you are, it is very important for you to take care of your skin to get good looks. One of the simplest and most effective ways of skin care is choosing the anti aging foods to eat for beautiful skin which are nourished from deep inside.
List Of Foods To Fight Aging
Anti aging foods are some kinds of certain foods that can help you slow down the aging process on your body. Over time, our body, including the skin, will gradually get older which is the process that most people do not want to happen. However, it is impossible to stop the clock on the aging process to keep us forever young. The only way we can do is slowing down the aging process that helps combat the negative effects of aging on our body. To do this, we need to build ourselves a healthy lifestyle, including healthy eating habits with the anti aging foods to eat. These anti aging foods cannot make you younger or stop the aging process but they can help you improve your overall health and vitality, counteract the negative effects of aging and protect you from age-related and degenerative diseases. That is the reason why today I’m glad to share with you some information about the top 15 anti aging foods to eat for beautiful skin and healthy aging.
1. Oats Oat is one of anti aging foods that is low-glycemic; therefore it does not spike your blood sugar like rice, refined breads, and pasta which cause acne and wrinkles. The natural plant chemical in oats helps prevent damage to skin cells and soothe skin irritation. 2. Oranges
Oranges hydrate your skin and your cells because they are loaded with water. Moreover, an abundant source of vitamin C in oranges helps make collagen, keeping your skin supple.
3. Brussels Sprouts
Brussels sprouts are full of the skin-friendly vitamins A and C, as well as folate (also called folic acid or vitamin B). Vitamin C promotes collagen while vitamin A and folate may help you prevent sun damage.
Brussels sprouts roasted with a drizzle of olive oil is a tasty dish that you can try to get younger look.
Among of 15 anti aging foods for beautiful skin that I share in this article on our site, avocado has long been praised for its anti-aging properties. Avocados are rich in potassium, vitamin E, monounsaturated fats, folates and antioxidants. Whether you eat them in slices or mashed into guacamole, the vitamins and minerals in avocados will help you lower blood pressure, reduce cholesterol and improve skin health.
Avocados are also rich in folates that have been linked to heart attack prevention and eliminating risk of osteoporosis. A monounsaturated fat called oleic acid in avocados has been shown to lower bad cholesterol, increase good cholesterol and protect you against blood clots.
In addition, avocados help your skin stay hydrated as well as absorb some vitamins and nutrients that your skin needs.
Try to use avocados instead of high-fat salad dressings and mayo to make a different flavor and texture for your dishes.
5. Garlic Garlic has long been used as a healthful and flavorful food that eaten by itself or added into a variety of tasty dishes. Recent studies have pointed out that hydrogen sulfide in garlic has many health benefits. It not only is an antioxidant but also relaxes the arteries, promotes blood flow and even is linked to cancer defense. Many studies have shown that the more garlic a person eats, the lower their risk of getting cancers. The body can naturally produce this beneficial compound, but eating garlic causes your cells producing more. Garlic also has many anti-aging benefits including reducing inflammation, lowering cholesterol and blood pressure, and protecting and maintaining cell health. 6. Whole Grains One of the best anti aging foods is whole grains. Whole grains is good for your digestive system because fiber in whole grains keeps you regular and helps throw unwanted substances, such as bad cholesterol and fats out of your body. It also keeps blood sugar low by helping you control your appetite. Whole grains have anti-aging benefits because of not only containing fiber but also rich in vitamins and minerals. Whole grains are proven to lower risk of heart disease, stroke and diabetes.
However, remember to make sure that the grains you’re eating aren’t refined, because many of the essential vitamins and minerals that make the grains become an anti-aging food can be stripped away through the refining process.
Drinking alcohol in moderation protects you from diabetes, heart disease and age-related memory loss. Such benefits seem to be provided by any kind of alcoholic beverage, but red wine has been the focus of many researches. It is said that drinking one glass of red wine each day is good for your heart. That’s true because red wine is a great source of antioxidants and nutrients that protect the arteries and the lining of blood vessels, helping prevent heart disease. The most anti-aging component of red wine is resveratrol, an antioxidant. Studies have shown that resveratrol is likely to activate genes that slow cellular aging. It also helps decrease inflammation, lower bad cholesterol, prevent blood clots, and reduce the risk of cancer. Beside red wine, you can eat grapes and drinking grape juice to get resveratrol. 8. Nuts Nuts are listed here as one of anti aging foods to eat because of the protein they provide. But that’s not all! Nuts are small nutrient-rich foods with a good source of unsaturated fats called omega-3 fatty acids, which are good for your heart health. They’re also rich in vitamins and minerals, including vitamin E, potassium and calcium which help lower blood pressure, prevent cell damage and maintain strong bones.
Moreover, your body does not absorb up to 20 percent of the calories in nuts, so you can be filled up with them without packing on the pounds.
As showed by Seventh-Day Adventists, a religious denomination emphasizing healthy living and a vegetarian diet, you can gain, on average, an extra two and a half years if you eat nuts regularly.
Like fruits, vegetables are one of the best anti aging foods that contain antioxidants to help you fight free radicals, protect you against the negative effects of UV exposure and slow the aging effects. The best sources of antioxidants are green, leafy vegetables such as kale and spinach. In addition, vegetables are an excellent source of vitamins and minerals, including vitamins A, C, E and K. Vegetables are also good for the immune system for reacting against sickness and disease. You can lower high blood pressure, prevent cardiovascular diseases, lower cholesterol and unclog arteries with a diet full of vegetables. Many studies even have pointed out that you can reduce up to 25 percent of the risk of cancer in the digestive tract by eating vegetables. 10. Fish In recent years, fish has become a popular dietary supplement because of its benefits. Fish is the excellent source of healthy omega-3 fatty acids that help reduce inflammation, decrease the risk of arrhythmia, protect you from heart disease and lower blood pressure. In addition, many studies have showed that omega-3 fatty acids, especially from fish, can help you keep your skin young and healthy, and keep skin cancer cells from growing and spreading. You can get omega-3 fatty acids largely in coldwater fish such as salmon, tuna, herring and sardines.
Many studies have even shown that you can live longer if you eat a lot of fish. According to a study conducted in a group of middle-aged American men, those who ate fish 2-3 times per week had lowered the mortality rate by 40 percent in comparison with those who did not. Eating fish twice a week also lowered the mortality rates in men who had previously suffered a heart attack by 29 percent.
Moreover, fish is rich in protein and less saturated fat than other meats. A serving size to aim for is at least two 3-ounce servings of fish per week.
Beans have long been known as great anti aging foods which help you beautify from both inside and outside. Beans are an excellent source of proteins and low in fat, especially for those who don’t eat meat. These nutrients along with isoflavones and anthocyanin are a superb combination of anti ageing agents. Moreover, this healthy low-fat protein and other anti aging properties of beans are also good for your heart. In addition, beans are rich in fiber which can help you lower cholesterol in blood. Beans also contain antioxidants that help to reduce the damage by free radicals, and are the excellent sources of vitamins and minerals, including vitamin B, iron and potassium. Some beans such as soy and kidney beans contain genistein and protease inhibitors which are known to help protect you from some cancers like breast and prostate cancers. Add beans into your weekly menu for a great anti-aging and longevity super foods. You can also use beans as a natural skin care mask that helps whiten skin, get rid of acne and protect your skin against the sun’s harmful ultraviolet rays. 12. Dark Chocolate Chocolate is the favorite food of many people because it is very tasty and helps improve mood. But few people know that chocolate is one of top anti aging foods that are good for your skin. According to a research conducted in the Kuna people of the San Blas islands, off the coast of Panama, the rate of heart disease of them is 9 times less than that of mainland Panamanians. It is because the Kuna people usually drink a beverage made with generous proportions of cocoa.
Cocoa beans are rich in antioxidant flavanols that help to keep the function of blood vessels healthy. Chocolate, which is made from cocoa beans, has the high concentration of flavanols and a higher antioxidant capacity than any other foods. Moreover, this antioxidant has been shown to help reduce the inflammation and protect your skin against the harmful effects of UV exposure. Dark chocolate provides the greatest anti-aging benefits among all kinds of chocolate. Eating dark chocolate can help you boost circulation in your skin, improve the ability to retain moisture of skin that reduces wrinkles and help you look younger.
Like dark chocolate, several varieties of berries such as raspberries, strawberries, blackberries and blueberries are great sources of flavonoids. Berries also contain anthocyanins which are thought to help protect against diabetes and cancer. These powerful antioxidants help you promote cell health and protect your skin against free radicals and natural aging. It is recommended that the darker the berries are, the more anti-aging benefits they provide. The reason is that darker berries have higher concentration of antioxidants than others. In addition, compounds in berries alleviate inflammation and oxidative damage, which are related to age-related deficits in motor function and memory. Berries are also rich in fiber, vitamins, especially vitamin C, and minerals that may help to protect your skin and brain. Some studies even have showed that berries may help you improve your memory by slowing or reversing neurological degeneration. Plus, they are good for urinary tract health. 14. Grapes Dark grapes are really an anti-aging powerhouse with a lot of benefits including protection against migraine, asthma, constipation, fatigue, edema, indigestion, kidney disorders, macular degeneration, high cholesterol, cataracts, and antibacterial activity. However, the most amazing news about dark grapes is their ability to protect against age-related memory decline, improving your memory. According to a study published in the British Journal of Nutrition, drinking dark grape juice may help older adults improve memory decline.
Dark grapes are rich in vitamins A, C, and B6 and minerals such as calcium, folate, zinc, manganese, iron, copper and potassium, which are largely responsible for their many health benefits. Dark grapes are also a great source of polyphenols that help to reduce DNA damage caused by free radicals.
Not only dark grapes but also their seeds play an important role in fighting aging. They contain powerful antioxidants that help reduce wrinkles on your skin and protect skin cells against oxidative damage caused by free radicals.
Besides many health benefits, these anti aging foods make a great tasting and nutritious snack for children as well as adults.
Yogurt has been used as one of anti aging foods to eat for beautiful skin since ancient times. Yogurt contains “good bacteria” which helps you improve the gut health and reduce the risk of age-related intestinal illness. In addition, yogurt is a multi-vitamin packed food including vitamin B2 (riboflavin), vitamin B5 and vitamin B12, that helps your skin be glowing and hydrated, assists in cell growth and regeneration and protects skin cells from the damage caused by free radicals. Moreover, yogurt is also a good source of minerals such as zinc, lactic acid and calcium. Zinc in yogurt has the anti-inflammatory and anti-astringent properties to help reduce red swellings caused by rashes or acne and tighten tissues. Lactic acid helps smoothen rough skin, exfoliate skin and moisturize dry skin, among others. Besides that, lactic acid is also very beneficial in helping steer away wrinkles and reducing any already existing wrinkles. Calcium helps heal dry scaly skin and regenerates skin cells.
All of the above top 15 anti aging foods to eat for beautiful skin are very delicious and really good for your skin as well as your overall health. With my personal experience and study for a long time in this field, I am glad to share them with anyone who desires to find out the anti aging foods to eat to get good looks.
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