If your eyes are the window to your soul, your skin is the window to your health. What you put on your plate might affect what you see in the mirror. But a few tweaks to your dining habits can go a long way to keeping your skin youthful and your body healthy.
Many people concentrate their anti-ageing efforts on expensive eye creams, wrinkle-fighting serums, and even plastic surgery. While these things can certainly assist, ageing starts from the inside out; it’s only logical to begin caring for your skin from the inside out as well; the good news is that you can easily do this by eating right.
Yes, we’re talking about your anti-ageing diet. Healthy foods are loaded with nutrients that improve skin quality and make you look more radiant and youthful. This is called healing from the inside out.
There are two primary culprits of skin ageing, intrinsic and extrinsic agers. Intrinsic refers to the internal, less controllable factors – namely, our genetic programming and physiological decline. Whereas, Extrinsic is external, controllable factors such as sun exposure, smoking, sleep, diet and stress, lifestyle factors and choices.
Everything we put into and on our bodies and our environment, stress levels, and sleeping patterns impacts the skin. The external causes that have an impact on are:
Smoking and Toxins
Diet and Exercise
This article will highlight a list of the best anti-ageing foods in the world to rejuvenate your health, skin, and appearance.
Avocados are one of the best foods around for anti-ageing and longevity. Why? First of all, they are delicious. But more importantly, avocados are filled with healthy fats and other nutrients to help your body live longer and work better.
It is high in inflammation-fighting fatty acids that promote smooth, supple skin. They also contain a variety of essential nutrients that may prevent the harmful effects of ageing, including vitamins K, C, E, and A, potassium etc.
The high content of vitamin A in avocados can help you shed dead skin cells, leaving us with gorgeous, glowing skin. Their carotenoid content may also help block toxins and damage from the sun’s rays and protect against skin cancers.
Avocados work with your body to combat ageing (and avoid the common cold) by fighting inflammation and boost your immune system, brain, and entire body. Getting enough of these fats is also essential to keep healthy skin.
Matcha green tea is high in antioxidants and chlorophyll, which protect the body and skin from free radical damage. The polyphenols in green tea helps to heal insulin resistance, inflammation, heart disease, and much more. They are also essential to help build collagen for healthy skin, bones, and hair follicles.
The potent compounds found in green tea are called catechins, and it is the best anti-ageing food for beautiful skin. A little drink of green tea a couple of times a day could do wonders for your life expectancy. Switching green tea for sodas in the afternoon would have multiple benefits.
If you need one more reason to eat chocolate, here it is: regular consumption of dark chocolate has many positive effects on your body, especially in the anti-ageing realm. Cocoa and dark chocolate polyphenols (the polyphenols being compounds found in plants) have the power to “switch on” certain signalling pathways that exert antioxidants and anti-inflammatory properties that simultaneously work to make your body and skin healthier. Further, cocoa polyphenols were shown to induce nitric oxide release that is proven to protect your heart and promote heart health in general.
When picking out your next dark chocolate bar, make sure to choose with at least 70% cocoa to maximise the benefits and keep added sugar to a minimum.
Walnuts have many characteristics that make them an excellent element for healthy skin. They’re richer than most other nuts in both omega-3 and omega-6 fatty acids.
A diet too high in omega-6 fats may promote inflammation, including your skin’s inflammatory conditions like psoriasis. On the other hand, omega-3 fats reduce inflammation in your body — including in your skin.
While omega-6 fatty acids are plentiful in the Western diet, sources of omega-3 fatty acids are rare. Because walnuts contain a good ratio of these fatty acids, they may help fight the potential inflammatory response to excessive omega-6.
What’s more, walnuts contain other nutrients that your skin needs to function properly and stay healthy. One ounce of walnuts contains 8% of the DV for zinc. Zinc is essential for your skin to function properly as a barrier. It’s also necessary for wound healing and combating both bacteria and inflammation.
Walnuts also provide small amounts of the antioxidants vitamin E and selenium, in addition to 4–5 grams of protein per ounce (28 grams)
While every variety of berry provides a generous supply of antioxidants, blueberries honestly give you the most bang for your buck. Blueberries are rich in vitamins A and C, as well as an age-defying antioxidant called anthocyanin. This is what gives blueberries their deep, beautiful blue colour.
Blueberries contain a variety of phytochemicals that can limit the development and severity of certain cancers and vascular diseases, including atherosclerosis, ischemic stroke, and neurodegenerative diseases of ageing. So, while blueberries won’t necessarily prevent cancer or strokes from occurring outright, they do possess the ability to lessen disease severity or greatly diminish the chances of developing cancerous cells.
This delicious superfood is rich in various antioxidants, vitamins, and minerals that may improve skin elasticity and minimise the appearance of fine lines and wrinkles. These include vitamins A, C, K, and E, calcium, potassium, magnesium, phosphorus.
Papaya also contains an enzyme called papain, which provides additional anti-ageing benefits by working as one of nature’s best anti-inflammatory agents. It’s also found in many exfoliating products.
So yes, eating papaya (or using products containing papain) may help your body shed dead skin cells, leaving you with glowing, vibrant skin!
Spinach is super hydrating and packed with antioxidants that help to oxygenate and replenish the entire body. It’s also rich in vitamins A, C, E, and K, magnesium, plant-based heme iron, and lutein.
This versatile leafy green’s high vitamin C content enhances collagen production to keep skin firm and smooth. But that’s not all. The vitamin A it provides may promote strong, shiny hair, while vitamin K has been shown to reduce inflammation in cells.
The orange colour of the sweet potato comes from an antioxidant called beta-carotene which is converted to vitamin A. This nutrient has proven to revitalise collagen production in the skin, ultimately banishing fine lines and wrinkles and brightening your skin’s complexion.
This delicious root vegetable is also a great source of vitamins C and E — both of which may protect our skin from harmful free radicals and keep our complexion radiant. In addition, sweet potatoes are an excellent source — one 1/2-cup (100-gram) serving of baked sweet potato contains enough beta carotene to provide more than six times with the DV of vitamin A.
Carotenoids like beta carotene help keep your skin healthy by acting as a natural sunblock. Interestingly, high amounts of beta carotene may also add a warm, orange colour to your skin, contributing to an overall healthier appearance.
Red bell pepper
Red bell peppers are loaded with antioxidants that reign supreme when it comes to anti-ageing. In addition to their high vitamin C content — which is suitable for collagen production — red bell peppers contain potent antioxidants called carotenoids.
Carotenoids are plant pigments responsible for the bright red, yellow, and orange colours you see in many fruits and vegetables. They have a variety of anti-inflammatory properties and may help protect skin from sun damage, pollution, and environmental toxins.
To keep your mind as sharp as it was in your younger days, you should be consuming much more broccoli. The plant pigments lutein in the vegetable, which, when consumed more frequently, led to better mental cognition and intelligence tasks.
Broccoli is also an anti-inflammatory, anti-ageing powerhouse packed with vitamins C and K, a variety of antioxidants, fibre, folate, lutein, and calcium.
You can eat broccoli raw for a quick snack, but cooking broccoli actually helps release more health benefits for your body.
The health benefits of watercress don’t disappoint! This nutrient-dense hydrating leafy green is a great source of calcium, potassium, manganese, phosphorus, vitamins A, C, K, B-1, and B-2.
Watercress acts as an internal skin antiseptic and increases the circulation and delivery of minerals to all body cells, resulting in enhanced oxygenation of the skin. Packed with vitamins A and C, the antioxidants in watercress may neutralise harmful free radicals, helping to keep fine lines and wrinkles away.
Pomegranates have been used for centuries as a healing medicinal fruit. High in vitamin C and a variety of potent antioxidantsTrusted Source, pomegranates may protect our body from free radical damage and reduce levels of inflammation in our system.
These healthy fruits also contain a compound called punicalagin, which may help preserve collagen in the skin, slowing ageing signs.
Sunflower seeds are an excellent source of nutrients, including vitamin E, an essential antioxidant for the skin. One ounce (28 grams) of sunflower seeds packs 49% of the DV for vitamin E, 41% of the DV for selenium, 14% of the DV for zinc, and 5.5 grams of protein.
The skin layers are made of saturated fat and protein, so eggs should always be a staple part of the diet. We highly recommend consuming pasture-raised eggs, which are much higher quality and are rich in Vitamin A. This is a fat-soluble nutrient that keeps the skin elastic, moisturised and looking young and beautiful with age.
To significantly boost your intake of water in the yummiest way possible, reach for a few slices of watermelon. Water on its own has the power to keep your skin looking young and fresh simply by supplying water to the cells that make up your skin. As a bonus, watermelon is also packed with a phytochemical called lycopene, which protects the skin from ultraviolet rays that can cause sun damage.
Anti Ageing Tips
Ageing isn’t just the unfolding of a genetic timetable. So, where do the secrets of perfect skin and an ageless body lie if anti-ageing formulas don’t come in a bottle? The only line of protection is ‘nutrients,’ which are fed to your body regularly to fix, regenerate, and preserve it, as well as give you a rosy glow and sheen that screams utmost fitness.
Let’s take a look at a few anti-ageing tips that can make a significant difference in just a few weeks:
Eat a minimum of five portions of fruit and vegetables every day
Fruits and vegetables are high in antioxidants, which help to protect the skin from free radical cellular damage. Wrinkling and age spots can be caused by free radicals, smoking, noise, and sunlight. Consume a rainbow of colourful fruits and vegetables daily, aiming for at least five servings. Carrots, sweet potatoes, and pumpkin contain beta carotene, while kale, papaya, and spinach contain lutein.
Eat enough vitamin C
Vitamin C is a strong antioxidant as well. It is needed to support the immune system, encourage radiant skin, and aid in the healing of blemishes. Blackcurrants, blueberries, broccoli, guava, kiwi fruits, oranges, papaya, strawberries, and sweet potatoes are the strongest sources. Vitamin C is needed to form collagen, which helps reinforce the capillaries that supply the skin.
Don’t crash diet
Losing and gaining weight frequently will harm your skin, resulting in sagging, wrinkles, and stretch marks. Crash diets are often deficient in important vitamins and minerals. This form of dieting can have an effect on your skin over time. It’s always best to eat a well-balanced, organic diet. If you’re thinking of trying a weight-loss program, make sure you have all the information you need first.
Eat enough vitamin E
Vitamin E protects skin from oxidative (cell) damage and supports healthy skin growth. Foods high in vitamin E include almonds, avocado, hazelnuts, pine nuts, sunflower, and corn oils.
Drink six to eight glasses of water a day
Moisture is needed for the skin to remain flexible. Your skin will appear dry, tired, and slightly grey if you are dehydrated even slightly. Drink six to eight glasses of water a day – all fluids count, but water is the highest. Keep a big bottle of water on your desk if you work in an office to remind you to drink. Teas that are caffeine-free and herbal are also fine. Don’t forget that certain fruits and vegetables, such as watermelon, courgette and cucumber, also contribute fluids – the added benefit is that the minerals they contain will increase the rate you hydrate your body and skin.
Eat some healthy fat
Monounsaturated and polyunsaturated fats are found in avocados, oily fish, nuts and seeds, and provide essential fatty acids. These fats act as a natural moisturiser for your skin, keeping it supple improving elasticity. These fats also come packaged with a healthy dose of vitamin E (a vitamin many of us lack), which will help protect against free radical damage.
Opt for omega-3 and omega- 6
Make sure you get enough omega-3 and omega-6 fats. These are essential fatty acids which mean they cannot be made in the body and must be obtained through the diet. You will find omega-3s in oily fish and plant sources such as linseed and their oil, chia seeds, walnuts and rapeseed oil. Omega-3 fats encourage the body to produce anti-inflammatory compounds, which may help inflammatory skin conditions such as eczema and psoriasis.
Eat plenty of zinc
Zinc plays a role in the regular functioning of the skin’s sebaceous glands (which contain oil) and aids in the repair of skin damage as well as keeping skin moist and supple. Fish, lean red meat, whole grains, poultry, nuts, seeds, and shellfish are high in zinc.
There are so many anti-ageing diets on the market today that it’s tough to figure out which ones are fads or gimmicks and which ones are safe and effective. Some promise to shave years off your age, while others promise results within as little as two weeks. The best way to determine which anti-ageing diet is best for you is to get the straight facts about each diet, from the premise to the plan to the “do’s and don’ts.”
So let’s get started.
Age-Free Zone Diet
It is a low-carbohydrate, high-protein, calorie-restricted diet designed to control hormones, especially insulin, to delay ageing. This diet is best for people who can’t give up or cut back on animal foods, such as meat and chicken, and those who want to cut back on but not severely restrict their carbohydrate intake. But anyone who needs to watch their protein intake, such as people with kidney problems, should not follow the diet without their doctor’s advice.
The basic Zone meal guidelines are:
- Always eat within one hour after waking.
- Never let more than five hours go by without eating a Zone meal or snack, whether hungry or not.
- Include some protein at every meal and snack.
- Eat more fruits and vegetables, and ease off the bread, pasta, grains, and starches.
- Always eat your snack.
- Drink at least 64 ounces of liquid each day.
- Eat a snack 30 minutes before exercise.
Eat Right, Live Longer Diet
It is a low-fat vegetarian diet to boost immunity, balance hormones, and protect cells from damage; it encourages eating only organic produce to avoid pesticides, including raw fruits and vegetables, to boost antioxidant levels.
The diet is best for people who have been considering a vegetarian diet and would like to lose weight. It’s also best for people who are willing to spend more preparation time in the kitchen. Few allowances are made for convenience foods. People who love milk, meat, or cheese or who prefer more information to allow flexibility at mealtime should not follow it.
A typical day might include applesauce muffins, fruit preserves, apricot smoothie for breakfast, curried lentil soup, potatoes, spinach salad, and fruit salad for lunch. Dinner might include pasta with broccoli and fresh tomatoes, garlic bread, mixed green salad with fat-free dressing, and fresh apricot crisp for dinner. A “Zero-A-Day” program for meats and dairy products.
The Origin Diet
The diet is based on what is believed to be our Stone Age ancestors’ dietary habits, focuses on unprocessed, whole-grain foods, and recommends lots of physical activity.
A typical breakfast might include soy milk, wheat germ, raisins, and chopped walnuts. Lunch might be a chicken breast sandwich on whole-wheat bread, a green salad with fat-free dressing, and nonfat milk. Dinner could include poached salmon with vegetables, a baked potato, broccoli, and nonfat dairy.
The RealAge Diet
It is designed to promote good health and longevity through diet. It increases your intake of fruits, vegetables, whole grains, legumes, and soy foods while still allowing for the occasional treat and a glass of wine with dinner and emphasises enjoying healthy food in a relaxed atmosphere.
A typical day may include Kashi, blueberries, soy milk, orange juice for breakfast, soy nut butter and whole-fruit spread on whole-wheat bread, a plum, and soy milk for lunch, a salad with avocado, canned tuna, nuts with olive oil dressing, whole-grain crackers, and a glass of red wine for dinner. Strawberries dipped in a little dark chocolate for dessert; and a whole-wheat pretzel with mustard for a snack.
The Schwarzbein Principle
It is a high-protein, high-fat diet, prohibits refined carbohydrates and other high glycemic-index foods. It claims to regulate hormone levels in the body and recommends choosing foods that you could, in theory, pick, gather, milk, or hunt or fish for.
A typical day’s menu might include scrambled eggs and sausage, oatmeal with butter and cream, and sliced tomatoes for breakfast; cobb salad with olive oil and vinegar dressing and an apple for lunch; and roast pork loin, brown rice with butter, asparagus with butter, and a mixed greens salad with olive oil and vinegar dressing for dinner.
Two snacks are allowed, one of the sunflower seeds and another of almonds and string cheese.
So, pick up your favourite foods and add your own diet plan.