What you eat reflects so much in how your body functions and how your skin looks. Aging is caused by various contributing factors, probably the most important of which is your diet. Read on to find out more about the anti aging foods for skin that’s healthy and youthful!
1. The Process Of Aging
Aging is a natural deterioration process that our body undergoes. As our skin and bodies age, important functions become less efficient. Our organs may also fail to perform properly.
One result of aging is our body’s inability to reproduce normal, healthy, and functional cells. The cellular regeneration process itself also becomes slower, affecting cellular processes.
Aging also brings about changes in our enzyme synthesis capabilities. Older people have slower rates and low production of enzymes that lower our defenses against cell damage and certain diseases.
Our ability to fight against cellular damage and death also decreases with age. This can cause an increase in free radicals of oxygen that damage our DNA and triggers cell death. This shows prominently through the thinning and wrinkling of our skin.
2. How Your Diet Could Be Affecting Your Body’s Aging
The food you eat plays a major role on how your body functions. For one, it determines your ability to fight free-radical damage which affects cell function. Certain food can also lower your defenses against inflammation, harmful gut bacteria, and UV radiation.
A healthy and balanced diet that includes anti aging foods can prevent you from developing degenerative and chronic diseases. Food choices that contain preservatives, too much saturated fats, and high sugar and salt contents cause the early onset of skin aging and age-related diseases.
3. Best Anti Aging Foods And Drinks
Spinach And Kale
Colorful Fruits And Vegetables
These fruits are loaded with Vitamin C, a natural agent that fight against sun damage and wrinkles. According to Dr. Debra Jaliman of Mt. Sinai School of Medicine in New York, pomegranate seed juice also contains punicalagin and ellagic acid.
Punicalagin is a supernutrient that can help increase collagen preservation in the body to keep your skin plump and smooth. Ellagic acid, a polyphenol compound, helps fight free radical damage.
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These are known to contain more antioxidants than any other food. Antioxidants help protect the skin from free radical damage due to stress, over exercising, and sun exposure.
Eating blueberries regularly were also found to prolong life and improve coordination and balance at older age through an aging study on rats done by the Jean Mayer Human Nutrition Research Center at Tufts University.
Compounds in blueberries and other berries reduce oxidative damage and inflammation that affects motor functions and memory.
Snack on half a cup of blueberries each day to prevent cellular damage which leads to wrinkles and fine lines.
These green leafy vegetables are rich in phytonutrients, antioxidant compounds that fight against sun-caused damage. Spinach also contains lutein and beta-carotene, which have been shown by the Journal of Agricultural Food Chemistry to improve skin elasticity.
Try to incorporate at least three cups of spinach, kale, or a combination of both, to your weekly diet.
Fish like mackerel, sardines, and salmon all have omega-3 fatty acids that strengthen the membranes in your skin and enhance its ability to retain moisture.
As little as two servings of these kinds of fish every week can help reduce redness due to chronic skin inflammations like psoriasis and eczema. This also helps prevent cholesterol buildup and heart problems.
Preferably, you should consume 8 ounces a week of wild or sustainably farmed fish that are low in mercury. These include Pacific sardines, wild salmon, sablefish or black cod, Atlantic mackerel, and freshwater coho salmon.
However, you should still limit your weekly intake to six portions of 6 ounces each to avoid mercury poisoning or contamination.
According to Dr. Jaliman, green tea contains catechins, a group of compounds known to prevent sun damage. It also has polyphenols, antioxidants that fight against free radical damage and help reverse aging effects.
Drink at least a cup of green tea every day for a whole month, and you’ll already notice its effects on your body.
This summer fruit is sweet and refreshing. Not only that, but it is also packed with vitamin C, potassium, and lycopene. Vitamin C is a powerful antioxidant while the latter two help regulates water and nutrient balance in cells.
Have at least one to two cups of watermelons per week for a dewy, healthy complexion.
Unsaturated fats, or good fats, from plant sources, are highly beneficial for improved circulation that leaves your skin supple, smooth, and rosy. They also contain omega-3 fatty acids that are good for the heart.
Olive oil, avocados, macadamia nut oil, and walnuts, all contain this type of fat that aids in hydrating the skin. These foods add a nice texture and lots of flavor to salads, satisfying your hunger without eating much.
These also allow your skin cells to absorb nutrients and vitamins better. You only need about a tablespoon of these per day. You can also try replacing mayo and high-fat dressings with these for a healthier twist.
Aside from reducing your risk of developing cancer, diabetes, heart disease, and other chronic diseases, whole grains also provide you with a total nutrient package, says Dr. Penny Kris-Etherton, a nutrition professor at Pennsylvania State University.
According to Etherton, they also contain antioxidants, fiber, B vitamins, and polyphenols. Dr. Jaliman also adds that oats are low-glycemic complex carbohydrates, which are much healthier than refined bread, pasta or rice.
Oats also provide your nutrient needs without increasing your blood sugar levels and causing wrinkles and acne like high-glycemic food. They also help prevent skin cell damage and soothes irritation.
One to seven servings daily are recommended for maximum benefits. Try other whole grains like barley, wheat, or brown rice.
A study has proven that regularly eating nuts add an average of two and a half years to their lifespan and lower the risk of cancer, respiratory and heart disease. They contain minerals, vitamins, unsaturated fats, and phytochemicals like antioxidants.
Monounsaturated fats help lower the levels of low-density lipoprotein (LDL), also known as bad cholesterol. At least one ounce of nuts daily lowers your risk of dying from the abovementioned diseases by 20%. Mixing different nuts also make an easy, filling snack.
A study published in the journal Heart that involved 21,000 adult participants found that people who eat the most amount of chocolate (at least ½ to 3 ½ ounces) daily had 25% lower risk of dying from heart disease and 23% less likely to have a stroke in 11 years.
This is because dark chocolate contains flavonoids that improve blood vessel function and blood flow, therefore preventing clots and high blood pressure. Flavanols also help protect your skin from sun damage
Dark chocolate has more flavonoids and fewer calories, fats, and sugars than milk chocolate. Eat a small piece or two as a daily afternoon snack for best results.
Lycopene in tomatoes helps reduce the effects of UV damage that leads to wrinkles. Whether cooked or raw, tomatoes provide heart and skin health.
Oranges, on the other hand, hydrate your skin cells and are excellent sources of Vitamin C that make skin soft and supple. Consume one large orange every day for your daily recommended source of Vitamin C.
Vegetables or fruits with bright and lots of colors like grapefruit and parsley provide you with tons of nutrients.
With the best anti aging foods and their benefits, you can now snack and eat mindfully. Start with gradually removing bad sugars and fats from your diet and replacing them with fruits, vegetables, and healthy oils. You’ll be doing your body, especially your skin, a huge favor.
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