Foods that will make you look 20 years old
If we really are what we eat, it’s time to step away from the Swedish Fish and pick up something slightly less processed. While it’s true that no single food will erase laugh lines or make you feel 22 again, a healthy diet full of anti-aging foods can boost skin quality, improve immunity, and more. Stock up on these expert-approved ingredients next time you’re looking to fill that grocery cart.
Proper nutrition isn’t just important for toning up or shedding those unwanted pounds. What you eat and drink can actually help ward off disease, promote mental sharpness and clarity, slash cancer risks, and keep your skin looking flawless. The key is making sure you’re filling up on foods that are rich in antioxidants, probiotics, electrolytes, and amino acids.
Stock up on these expert-approved ingredients next time you’re looking to fill that grocery cart.
1. Olive oil
Among cooking oils, olive oil may be the most healthful choice for the skin.
Results of a studyTrusted Source from 2012 support the more widely held conclusion that a diet rich in olive oil reduces the effects of photoaging on facial skin.
The researchers attribute this effect to monounsaturated fatty acids in the oil, as well as other compounds, such as squalene, which the authors suggest may protect against dryness and damage from free radicals.
2. Lemon
3. Strawberries
It’s not just blueberries that are a must for healthy eating. Their red-hued counterparts have been shown to slow the progression of aging, thanks to their abundance of polyphenols. Research from Food Chemistry found that an increased intake of strawberries was beneficial in maintaining mitochondrial function, which is key to staying sharp and youthful.
4. Almonds
There’s more to glowing skin than facials and exfoliators. A diet rich in Vitamin E and healthy fats will help you glow from the inside out, which is where almonds come into play. The popular nut is loaded with biotin, copper, Vitamin E, and monounsaturated fats, all of which will keep your complexion supple, clear, and wrinkle-free. They’re also the star ingredient in many items on our list of The 25 Best Protein Snacks at The Supermarket.
5. Oranges
Carrots are not the only piece of orange produce you should consume if you want to keep youth on your side. Oranges are super rich in Vitamin C, which helps skin look bright and refreshed. Additionally, the citrus fruit is filled with the same carotenoid compounds carrots have, which are instrumental in collagen production.
6. Carrots
A good snack choice, these vegetables are in high in beta-carotene, which protects your skin against the harmful rays of the sun. Beta-carotene is what gives plants their orange color and is found in other fruits and vegetables such as apricots, cantaloupe, mango, papaya, pumpkin, and sweet potatoes. Carrots are also a good source of magnesium, which relaxes nerves and muscles. Not getting enough magnesium can lead to poor sleep, and getting enough shut-eye is something that’s always good for your skin!
7. Sunflower seeds
In general, nuts and seeds are good sources of skin-boosting nutrients.
Sunflower seeds are an excellent example.
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.
8. Avocados
They are good sources of vitamins C and E, which are two of the many antioxidants that help protect cells from damage. Avocados also contain lutein and zeaxanthin, which some early studies show may help improve skin tone. And avocados are rich in monounsaturated fat, which (like other fats and oils) helps your body absorb certain vitamins, including A, D, E, and K.
9. Tomatoes
Tomatoes are a great source of vitamin C and contain all of the major carotenoids, including lycopene.
Beta carotene, lutein, and lycopene have been shown to protect your skin against damage from the sun. They may also help prevent wrinkling
Because tomatoes are rich in carotenoids, they’re an excellent food for maintaining healthy skin.
Consider pairing carotenoid-rich foods like tomatoes with a source of fat, such as cheese or olive oil. Fat increases your absorption of carotenoids
10. Honey
Honey was a common remedy for a host of ailments in ancient civilizations, and thanks to recent research by Current Drug Metabolism, it’s making a comeback. Manuka honey, in particular, has been shown to have a mixture of compounds that contain antibacterial properties and can aid in healing and tissue regeneration. Talk about some sweet benefits!
11. Water
Water supports the functioning of every system in the body, and it benefits the skin in many ways.
For example, staying hydrated protects skin cells from damage, including that caused by environmental factors. Also, hydration makes it easier for skin cells to absorb nutrients and release toxins.
Drinking more water may be the easiest way to support the health of the skin.
12. Kiwis Fruit
Did you know that kiwis have more vitamin C than oranges? Kiwis are helpful foods for skin health because vitamin C is a powerful antioxidant that help zaps free radicals in cells. Some studies show that vitamin C may protect skin against UV damage, help with the production of collagen, and make skin more hydrated. Eat kiwis when they’re fully ripe, as this is when they have the most antioxidants. Other good sources of vitamin C include blackcurrants, blueberries, citrus fruits, guava, red peppers, parsley, strawberries, and broccoli.
13. Green Tea
For smoother skin, try swapping a cup of coffee for green tea. Green tea is packed with polyphenols, a type of antioxidant found in tea leaves. Polyphenols help to lower the amount of sebum (oil) your body makes, and some evidence shows this makes green tea a good option to treat acne. Green tea also contains flavonoids, which help with DNA repair, and are even shown to help lessen fine lines. One study shows that you’ll get the most flavonoids from green tea if you steep it in cold water for a long time.
14. Watermelon
Treat yourself to a slice of this summer fruit to keep your skin young. “Watermelon is packed with lycopene, which [acts] as a natural sunblock, protecting it from ultraviolet rays that damage and age the skin, create sunspots, and make skin look weathered,” say Lyssie Lakatos and Tammy Lakatos Shames, AKA The Nutrition Twins. The water content doesn’t hurt either, as its massive amounts helps keep your skin hydrated and plump, DeFazio adds.
15. Dark chocolate
Dark chocolate, being rich in almost every essential antioxidant is considered as one of the best anti-aging foods for your skin . The antioxidant profile of dark chocolate is best in the spectrum. It is much more powerful than acai berries, cranberries, and blueberries, which have been known to be great superfoods.
Different researches have suggested it can reduce blood pressure, increase the sensitivity of insulin and improve arterial functions and elasticity.
Chocolate contains antioxidants called flavanols, which are proven to protect the skin from damage caused by sun rays. However different types of chocolates contain different levels of flavonols and it is highest in dark chocolate.
Things to avoid
The following dietary and lifestyle factors can damage the skin:
- Too much caffeine: Caffeine is a stimulant and a diuretic. Consuming a large amount of caffeine on a regular basis may remove an unhealthful amount of water from the body and dry out the skin.
- Harsh chemicals: To soothe flare-ups or treat sunburn, a person may apply topical products that contain harsh chemicals, additives, or perfumes. These can aggravate many skin conditions, and they may be especially dangerous for people with sensitive skin.
- Processed or refined foods: Foods that contain high amounts of refined sugars and carbohydrates may speed up the skin’s aging process. People looking to protect their skin may wish to avoid these foods.
