25 of Best Anti-Aging Foods

The Basics

WHAT: A review of 25 foods proven by science to slow down the skin ageing process.

SOURCE: Debra Jaliman, Mount Sinai School of Medicine, Skin Rules: Trade Secrets from a Top New York Dermatologistbook, October 2016

GREAT FOR: Healthy Looks, Wellness, Beauty, Skincare, Skin

About

When it comes to anti-aging, many people question what are the best anti ageing products. Their main focus is on buying expensive eye creams, serums or doing even plastic surgery. We can call that a bad habit skincare. These things can definitely help but it will not be forever, plus it is integration into your body and health, especially if you are going for non-natural products.

On the other hand, we are all aware, there is a more natural approach you can take to slow down the ageing process starting from within. You can eat your way to more youthful skin. Foods rich in vitamins and minerals can help reverse the signs of aging. The best foods for your skin are those that contain ellagic acid, biotin, and vitamins C and E, which are natural collagen boosters.

“Collagen is the most abundant protein in the skin, making up 75 to 80 percent of it,”. Found in the middle layer of the skin called the dermis, collagen is what gives skin its fullness and plumpness. As we age, our collagen stores exhaust, but eating foods rich in these skin-loving nutrients supports collagen synthesis. For example, foods rich in vitamin C help to reduce the signs of skin aging and improve the skin’s texture, firmness, and may help prevent fine lines.

Speaking about Biotin, a B vitamin is another important collagen booster and acne fighter. Biotin helps produce fatty acids that nourish the skin to maintain a clear complexion. 

30 Foods For Your Skin

Here are 30 foods that are rich in these skin-loving nutrients and antioxidants to help your skin looking healthy for longer: 

1. Avocados

Overall, fats can help nourish your skin and prevent dryness. They may help protect your skin from UV damage.

2. Eggs

Protein is the fabric of collagen, and eggs are a top source of high-quality protein. But don’t just eat egg whites, as the yolks contain other skin-boosting nutrients—including biotin. Biotin has been shown to help promote healthy skin, hair and nails.

3. Prunes

Prunes are best known for promoting healthy bones and digestive health.

4. Pomegranate

Pomegranate seeds contain the potent antioxidant anthocyanins as well as ellagic acid, which both increase collagen production.

5. Blueberries

Great sources of powerful antioxidants that fight against free radicals that can damage the collagen in your skin, making it more wrinkle-prone.

6. Extra-virgin Olive Oil

 It all has to do with the “good” monounsaturated fats offered by the oil, which are associated with increased skin elasticity and firmness.

7. Green tea

Great start of a new day with a cup of green tea which is particularly high in polyphenols, which protect collagen.

8. Salmon

Has omega 3 (only if living in the freshwater, so needs to be ‘’wild salmon only’’) also contains the carotenoid antioxidant called astaxanthin, which improves skin elasticity and hydration.

9. Sardines

Also packed with omega-3 fatty acid.

10. Dark Chocolate

The antioxidant profile of dark chocolate is even more powerful than acai berries, blueberries and cranberries. Chocolate contains antioxidants called flavanols, which protect the skin from sun damage. So make sure to choose dark chocolate with at least 80 percent cocoa solids as more solids more flavanols. 

11. Carrots, Sweet Potato& Pumpkin 

Carrots, sweet potato and pumpkin are super high in beta carotene, a carotenoid that offers an abundance of health benefits, including those related to skin and hair. Not only will it get your skin glowing and protect it from sun damage, but it can help stimulate hair growth and prevent dandruff. It’s no wonder that beta carotene is a popular ingredient in many skin and hair care products.

12. Leafy Greens

Vitamin C encourages collagen production. It also helps to protect the skin from damages caused by the sun and environmental pollution.

13. Bell Peppers, Chilli Peppers & Tomatoes

Source of Vitamin C which is a wrinkle-fighting vitamin.

14. Broccoli 

Is just as rich in vitamin C as it is in vitamin K, which can keep your bones and heart strong.

15. Flaxseeds

Protects your skin from the sun’s powerful rays and may help reduce sun-related skin damage.

16. Walnuts

These ‘power’ nuts have the highest amount of antioxidant activity compared to other foods and nuts.

17. Bone Broth

What do you get when you combine chicken bones with water and veggie scraps? Bone broth. Bone broth is filled with collagen, amino acids, and minerals that promote healthy, younger-looking skin.

18. Cinnamon

Cinnamon has been found to have large quantities of proanthocyanidins, a class of polyphenols with powerful anti-inflammatory properties

19. Ginger

Fresh ginger contains a compound called gingerol, which has been shown to have anti-inflammatory properties to help control the aging process

20. Shiitake Mushrooms

Shiitake mushrooms are a wonderful source of the essential mineral copper. Copper aids in the synthesis and stabilization of proteins found in the skin, including collagen and elastin. It also aids in the production of an antioxidant enzyme found in the skin for protection against free radicals.

21. Soy Beans

They contain a variety of vitamins and minerals, including calcium, folate, and vitamin A. They also contain a group of polyphenols called isoflavones, which strengthen your skin’s defense against UV radiation and skin inflammation.

22. Grapefruit

Rich in vitamin C which helps prevent cellular damage and aids in collagen production.

23. Mango

A big source of vitamin A and carotenoids which are effective antioxidants involved in cell growth and immune function.

24. Lentils

Lentils are rich in polyphenols, such as procyanidin and Pro delphinidin. These polyphenols have been shown to help prevent oxidative stress, which is a factor for aging skin

25. Acai berries

The berries can help decrease your risk of skin cancer. One specific study specifically evaluated acai oil and melanoma (skin cancer) in animal models and found that acai was associated with a decrease in cancer incidence and tumour growth.