Have you ever heard the phrase, “Beauty comes from within”? It means that it’s not just how we feel physically that counts, but also how we look and what we eat. While there are a plethora of expensive creams and magic potions that promote younger-looking skin, sometimes the answer is as far away as your kitchen – and much cheaper.
Foods that contain antioxidants, vitamins C, D, E, K and the B-complex, as well as choline and folic acid, all have the potential to change the body at the cellular level and ensure truly glowing skin, rather than faking a healthy glow. These healthy and delicious foods also reduce the risk of skin and other cancers and protect against cardiovascular disease.
Since the skin is the largest organ in the body, it makes sense that it is as grateful for nutrient-rich foods as any other internal system. If you want to turn back the clock or have a glowing complexion that hides the fact that you have to spend all day at the office, a better diet is the way to go. Below are some amazing anti-aging foods you’ll love to eat
Fat is a natural lubricant and we need it in our bodies to facilitate all sorts of processes. The trick is that it has to be the right kind of fat. Avocados contain a lot of healthy fats that help keep the skin supple and hydrated. A study of the diets of more than 700 women found that consuming plenty of healthy fats; like those in avocados, resulted in smoother, more elastic skin.
Avocados also contain compounds that have been shown to protect the skin from the sun’s harmful rays. If you spread some of these greens on toast or add them to a colorful salad, you’ll also get a healthy dose of vitamin E and vitamin C. These nutrients are great partners in collagen formation and protect your skin from oxidative damage that makes it look aged.
Anti-Aging Foods dark chocolate
Improving your skin through diet doesn’t have to feel like deprivation. You can eat chocolate and still look good. Several studies have shown that cocoa powder is high in certain antioxidants that contribute to hydrated skin. If you eat a little dark chocolate every day, you’ll find that your skin is less rough and flaky – and it’s also protected from sunburn longer. (But don’t throw away your sunscreen).
Another benefit of eating cocoa is that it improves blood circulation and thus delivers more of those important nutrients to the skin. However, it’s best to stick to dark chocolate with at least 70% cocoa content. This way you get the health benefits without too much extra sugar. This is because too much sugar in the diet can break down collagen and cause breakouts.
Turns out you can enjoy a glass of wine without a guilty conscience. Red wine contains resveratrol, a highly touted substance that minimizes the effects of aging on the body as a whole. You may even notice that some beauty products that are supposed to make you look younger also contain resveratrol. It works both externally and when consumed.
If you consume resveratrol in the form of wine (or grape juice; it does not need to be fermented), free radical production is curbed. Free radical damage is one of the main causes of skin damage and premature aging. We would be remiss if we didn’t point out that excessive alcohol consumption has many negative effects, including bad skin. But if you already drink, red wine may be the safest choice for your complexion.
Anti-Aging Foods Tomatoes
Tomatoes are delicious and so versatile that it’s hard to get enough of them. Whether fresh, cooked or in a sauce; tomatoes can be the star of a dish or a great addition to other ingredients. When you enjoy tomatoes, you get a good amount of vitamin C, which will help prevent flaky skin.
But even better, tomatoes contain all the major carotenoids, such as beta-carotene, lutein and lycopene. These powerful antioxidants protect the skin from sun damage. What’s even more interesting is that in order for the carotenoids to be fully absorbed into your diet; it’s best to eat them with some sort of fat. Consider it a free pass to snack on avocado, cheese, olive oil or nuts at the same time.
Anti-Aging Foods Walnuts
We hear a lot about how nuts in general, and walnuts in particular; contain an optimal ratio of essential fatty acids. Our bodies use these essential fatty acids as building blocks for healthy cell membranes. Since we do not create them ourselves, we must obtain omega-3 and omega-6 from the diet. Oily fish such as salmon, mackerel and herring are another excellent source of EFAs.
We recommend nuts for your EFAs because they also contain skin-friendly antioxidants like vitamin E; vitamin C and selenium, as well as 4-5 grams of protein per ounce. Since nuts are also high in fat, it’s best to stick to one ounce per serving; but this amount is enough to give you the 6% RDI for zinc. Zinc is known to promote skin healing as well as fight bacteria and inflammation.
Anti-Aging Foods Sweet potatoes
Beta-carotene is a type of antioxidant in the carotenoid group that can actually protect your skin from sun damage; and sweet potatoes are a particularly rich source of it. You can’t necessarily go without sunscreen if you’re going to be outside for an extended period of time; but a diet rich in beta-carotene increases the amount of time you can spend in the sun without getting burned.
It’s important to avoid sunburn, not only because it increases the risk of skin cancer; but also because it causes cell death. This causes dry, wrinkled skin. If you need another reason to eat your sweet potatoes; know that this beta-carotene can give your skin a warm, tan tone without any sun exposure.
To get healthy skin from your diet; you should focus on plant-based foods and add a small amount of lean meat; such as fish. Fruits, vegetables and natural products, especially those on our list, contain the highest levels of antioxidants; essential fatty acids and vital nutrients to protect your precious skin. If you also drink plenty of water, you can further enhance the positive effects. Follow our tips to get glowing skin that will make your friends green with envy!