To combat dull complexion, wrinkles, and fine lines, consuming vibrant colored food items provides your body with:
Which essential nutrients keep you young?
The essential nutrients to keep your skin healthy and vibrant include:
- Amino acids: Help stimulate elastin and collagen production, providing the skin with a wrinkle-free and smooth appearance.
- Carotenoids (retinol, beta-carotene, and vitamin A): Fight harmful free radicals. These are especially effective to provide antiaging effects on the skin.
- Omega-3 fatty acids: Have anti-inflammatory properties that help slow down the aging process.
- Polyphenols: Have potent antioxidant and anti-inflammatory properties and anti-DNA damage effects.
- Vitamin D: Protects skin cells from damage due to ultraviolet exposure and prevents skin infections.
- Selenium: Boosts the antioxidant defenses of the skin and protects it from ultraviolet damage.
- Vitamin C: Protects the skin against pollution and other environmental effects, boosts collagen production and exhibits antioxidant properties.
- Vitamin E: Protects the skin from oxidative stress, preventing long-term damage, such as wrinkles, edema, erythema, and thickening of the skin.
- Flavonoids: Prevent oxidative stress and the signs of aging.
- Green tea polyphenols: Prevent damage due to ultraviolet rays and chemical carcinogens.
15 anti-aging foods to include in your diet
The following foods in the daily diet help reduce the risk of illnesses and age-related problems:
- Are one of the most delicious foods for antiaging and longevity.
- Contain healthy fats, potassium, and vitamins A, C, E, and K, which may prevent the negative effects of aging.
- The vitamin A content in avocados helps shed dead skin cells, providing healthy and glowing skin.
- Consume avocado in a salad or smoothie or just eat it with a spoon.
- A great source of antioxidants, vitamins A and C, and flavonoids, such as myricetin, quercetin, kaempferol, and anthocyanin, which have anti-aging effects.
- These antioxidants fight free radicals caused by the sun, stress, and pollution and prevent cellular damage.
- Add them to smoothies or fruit bowls or have them as a mid-morning snack.
- Green tea:
- The antioxidant, anti-inflammatory, and antimicrobial properties are benefits of daily consumption of green tea. It reduces acne and fights the signs of premature aging.
- Switching to green tea from sodas in the afternoon would have multiple benefits.
- Are rich in healthy fats, protein, and omega-3 fatty acids.
- The high concentration of omega-3 fatty acids in a handful of walnuts makes them excellent antiaging food.
- Contains gamma-tocopherols (a particular form of vitamin E) that have anti-inflammatory effects on the body.
- Guard against dementia, lower cholesterol levels, and protect the heart.
- Sprinkle a mix of nuts on top of salads or eat a handful as a snack.
- Dark chocolate:
- A growing body of evidence demonstrates that moderate consumption of dark chocolate has heart-health benefits because of its high concentration of antioxidants.
- Studies report that consuming dark chocolate prevents wrinkles and maintains skin elasticity and hydration levels. The flavanols present in dark chocolate prevent the damage caused by ultraviolet rays.
- Chocolates can be eaten any day any time but in moderation.
- Contain vitamins C, D, E, and K along with selenium, magnesium, and proteins.
- Have a compound called punicalagin, which may help preserve collagen in the skin and delay signs of aging.
- You can eat the seeds whole or add them to your smoothies and salads for that extra crunch.
- Rich in nutrients that help protect the skin from premature aging, such as:
- Vitamins C, E, and K
- You can simply slice it or cut it into chunks, sprinkle some pepper, and eat.
- Rich in nutrients that help protect the skin from premature aging, such as:
- Rich in a variety of antioxidants; vitamins A, C, K, and E, and minerals, such as potassium, calcium, magnesium, and phosphorus. These may help improve skin elasticity and minimize the appearance of fine lines and wrinkles.
- Papaya contains an enzyme called papain, which provides additional anti-aging benefits.
- Consume it whole or cut it into cubes and drizzle fresh lime juice over it for an added tang.
- Contain lycopene, a carotenoid, which protects the skin from sun damage.
- Moreover, the skin of tomatoes has an anti-inflammatory effect on the human skin, and the flavonoids in the fruit slow down aging.
- Add curries, pasta, and salads to give that flavorful zing to your dish.
- Abundant in vitamins C and K, potassium, folate, fiber, lutein, and calcium.
- The high antioxidant content makes it the ultimate superfood that helps fight the signs of aging.
- The best way to eat is by adding a bit of salt, olive oil, and vinegar to steamed broccoli.
- This crunchy and tasty vegetable is an excellent source of beta-carotene, potassium, and antioxidants that aid in weight loss and keep the skin healthy.
- Eat them raw, juiced, or stir-fry them and add them to salads.
- Contains 96 percent water and is rich in antioxidants that help reduce oxidative stress in the body.
- Tannins and flavonoids in cucumber block harmful free radicals.
- Consume sliced cucumbers with a hint of pepper, salt, and lemon.
- Sweet potatoes:
- The antioxidant beta-carotene is converted to vitamin A. This gives them their orange color.
- A great source of vitamins C and E, both of which may protect the skin from harmful free radicals and maintain a radiant complexion.
- You can consume boiled chunks or simply roast unpeeled sweet potato and then have it with a bit of herb and olive oil.
- All types of beans, including soybeans and black beans, have anti-aging properties and contain anthocyanins and isoflavones that help prevent skin aging and damage caused by ultraviolet rays and inflammation.
- Add it to hummus, cook black beans with quinoa, or make a healthy veggie and bean soup.
Carotenoids in human skin. https://pubmed.ncbi.nlm.nih.gov/21366698/
Dietary nutrient intakes and skin-aging appearance among middle-aged American women. https://academic.oup.com/ajcn/article/86/4/1225/4649573
Antioxidant and immunostimulant effect of Carica Papaya Linn. Aqueous extract in acrylamide intoxicated rats. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3508853/
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