If you want young looking skin, you need to eat foods that have proven anti-aging benefits, these include whole foods such as vegetables, fruits, whole grains, eggs, good quality protein and nuts. An anti-aging diet should include antioxidants and many Mediterranean staples like omega-3 rich oily fish, avocados and olive oil.
Antioxidants help protect skin cells from damaging free radicals and also help prevent cancer, heart disease, and Alzheimer’s disease.
Blueberries, strawberries, and raspberries are packed with antioxidants and their versatility makes it easy for you to include them in your diet plan. Resveratrol (contained in the skin of red grapes and in red wine and grape juice) is another powerful antioxidant. If you choose to reap the benefits from red wine, however, be sure to stick with the recommended serving.
It’s best to get the nutrients below from your food or you might need to supplement if you feel you are not achieving your daily requirement.
Magnesium As we age, our bodies tend to develop a magnesium deficiency, which damages the important fatty layer of cell membranes. Incorporate dark green veggies (like kale and spinach), nuts, and unrefined grains into your diet to help get your daily requirement of magnesium.
Vitamin E You should include plenty of foods with vitamin E, which helps maintain healthy skin. Avocados, almonds, pistachios, and sunflower seeds make perfect snacks and will help naturally boost vitamin E levels.
Vitamin C Collagen’s fibres keep skin supple and help minimise wrinkles. But because vitamin C is not stored in the body, you must replenish the supply daily to reap its anti-aging benefits. A serving of citrus fruit can boost your daily intake of vitamin C to almost 80 percent of the recommended amount, so start off your morning with a grapefruit or an orange. Kiwi, papaya, peppers, and broccoli are also high in C.
Lutein Protect yourself from the sun’s damaging UV rays with lutein, a carotenoid that contains anticancer and anti-aging compounds. Lutein also keeps skin hydrated and therefore minimises wrinkles. It can be found in romaine lettuce, brussels sprouts, and parsley.
What to Avoid Sugars and simple carbohydrates should not be in your anti-aging diet. Refined carbohydrates like pasta, white rice, and potatoes are converted by digestion into sugar, which enters the bloodstream. As blood sugar rises, cells go through biochemical changes that accelerate aging. In addition, the process increases inflammation, which is said to be the root of aging for all organs, including the skin. Sugar damages collagen by attaching to the fibres, creating the very apt acronym: AGES, standing for advanced glycolic end products which can cause the skin to become rigid and inflexible. If you consume excessive amounts of sugar, you may be more likely to develop deep wrinkles that can add years to your age.
Following an anti-aging diet plan can involve simply making a few tweaks to your diet or it can mean completely rethinking what and how you eat. Either way, you will be thanked for your efforts with healthier, younger looking skin.