Rejuvenate your body from the inside and out with anti aging foods!
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According to modern science, an imbalanced diet and poor dietary habits are the proximal causes of skin aging.
A diet is a regulatory factor for your skin as it can both repair and damage the skin.
It’s you who got to mold the diet in a way that turns out beneficial for you.
In recent years there have been many clinical studies and researches to identify the right modification for a diet to be healthy for the skin.
According to such researches, your skin needs nutrients like:
- Water – for maintaining the balance of tissue function and keeps it hydrated
- Trace minerals – for skin immunity and inflammation, the proliferation of new cells to prevent aging, protecting skin from damage caused by us
- Vitamins – to synthesis collagen and keep skin from becoming fragile
- Proteins – to construct and repair skin tissues
A diet rich in all these nutrients forms a diet that makes your skin glow and rejuvenates it to fight aging signs.
Making diet management pretty much easier for you, here we have the best anti-aging foods that reverse wrinkles and aging signs to help you through healthy breathing skin.
What are the Factors that Causes Aging?
Aging is the progressive accumulation of changes that gradually carry out over the years. Day by day our skin starts to look dull and eventually, the signs of aging start appearing.
But why should your skin reflect your age?
A famous saying replicates that “A ship in a harbor is safe, but that’s not what a ship is for”
The exact same relies on your age, being aged certainly doesn’t mean showing off dull, saggy skin.
Studies say that the sum of the deleterious free radical reactions going on continuously throughout the cells and tissues results in the aging process. They significantly are the major contributor to advancing age.
But in addition to these, some of the common factors that contribute to aging include:
- Lifestyle
- Oxidative stress
- Diet
- Dehydration
- Alcoholism
- Inflammation
Out of all these, the most important factor is the diet as what you eat reflects on your skin.
Skin is the most exposed organ of our body and needs protective nutrition to be defensive against harsh environmental factors.
Nevertheless, indulging in some anti-aging ingredients in diet can change the game. So grab your notepad and start making your new diet plan for the week with these top-notch ingredients.
What Ingredients Make You Look Young?
Although beauty is only skin deep, ultimately looks do matter!
And if you can delay the signs of aging by just making some changes in diet so why not. If you look around, nature has given us all the things we need to nourish and support our bodies.
For sure, it’s your own will to eat a nutrient-rich diet or junk. But in our persuasion, combining anti-aging ingredients in your food will give a significant result in skin health.
#1. Phytoceramides
Phytoceramides refer to plant-derived ceramides that inherently existed in plants and crops like wheat and rice.
They naturally occur in long-chain fatty acids and claim to show their effectiveness on skin health. Plus, consuming phytoceramides for skin is the best way to pamper skin health.
#2. Omega-3 Fatty Acids
An incredible ingredient that can serve to regulate the skin’s oil production. Essentially, it improves balanced hydration, subdues breakouts, and minimizes signs of aging.
Combining foods that contain Omega-3 fatty acid help soften rough, dry skin with a soothing effect.
#3. Beta-Glucan
Beta-glucan is a type of fiber that is responsible for health-promoting properties.
In addition to these, it has skin-plumping properties, which help in hydrating skin deeply by plumping and firming fine lines and wrinkles.
#4. Vitamin C
Vitamins are essential for overall wellness. Studies assure that Vitamin C enhances the production of barrier lipids in cell culture.
Combining this highly effective ingredient in the diet enhances collagen and elastin formation which eventually helps in reducing signs and symptoms of aging.
#5. Antioxidants
Antioxidants comparatively help protect skin cells from damage by improving skin texture and appearance.
Furthermore, it also promotes anti-aging properties. Studies also replicate that dietary influence and approach with rich antioxidants have beneficial effects on skin cells
Assuming about the foods and the reliable sources to check on and add to diet?
10 Anti-Aging Foods Your Diet Plan Should Must Contain
What you eat has a direct influence on your body as well as on the skin. And it’s a certain thing that all of us want to look flawless, so here you go!
Here is an incredible checklist of anti-aging foods that may help in reversing the signs of aging.
#1. Wheat and Rice
Wheat and rice naturally contain phytoceramides which are a major component of human skin composition.
As per the study, Ceramides play a fundamental role in maintaining the overall wellness of the skin by improving the function of barrier permeability.
Dietary consumption of phytoceramides effectively results in decreased skin dryness and hyperpigmentation. Eventually, it results in reducing the signs and symptoms of aging.
#2. Avocados
Avocados contain monounsaturated and polyunsaturated fats that provide nourishment to your skin and also prevent dryness. Other benefits of avocados:
- Have anti-inflammatory properties strengthening your immune system
- Contains lutein and zeaxanthin that protects skin from harmful UV rays
- High amounts of healthy vitamins found like Vitamin A, B, C, E, and K
- Makes your skin glow and be healthy
The best way to extract healthy nutrients from avocados is by adding them into your salads or making a pudding adding a healthy proportion of avocados.
#3. Oats
Oats are the best to-go meal with a plateful of health benefits. Along with maintaining healthy well-being, it moisturizes, protects, and exfoliates skin naturally.
Due to its active ingredient Beta-Glucan, oats help in preventing the signs of aging by discouraging cell damage and helping to soothe redness and irritation.
Since oatmeal contains beta-glucan it also replicates skin-plumping properties through which your skin can be deeply hydrated naturally to reverse aging.
#4. Dark Chocolate
The tastiest food to avoid wrinkles is dark chocolate with amazing g anti-aging properties.
These properties come from its main ingredient cocoa that has anti-oxidants capable of fighting UV exposure. They can also reduce the inflammation caused on the skin because of excessive exposure to UV rays.
Other benefits:
- Increase blood circulation to your skin
- Keep your skin moisturized
- Make your skin glow
- Improves the quality of sleep for a healthy and fresh skin
- Reduces stress and prevents wrinkles
However, before picking up your dark chocolate make sure to read out the sugar content. A bar of chocolate with too much-added sugar can reverse the benefits of skin damage.
According to studies, sugar affects the collagen fibers of your skin making it lose elasticity and show aging signs like saggy skin.
#5. Spices
Ancient remedies have used a variety of spices for their skin remedies. Spices have lipoic acid that has antioxidant properties.
It contributes to healthy and glowing skin by stimulating the release of antioxidants that fight oxidative stress and prevent damage to collagen cells.
Though lipoic acid is already present in your body, adding up more levels of it by natural foods can prove to be more beneficial. Some of the common spices healthy for the skin are:
- Oregano
- Cinnamon
- Cloves
- Turmeric
Spices have been relatively shown to be impactful in benefitting the overall wellness of an individual. Combining them into a diet certainly helps in reducing the signs of premature aging from the inside out.
#6. Broccoli
Adding broccoli to your salads can now act as a natural skin care remedy.
With rich anti-inflammatory and anti-aging properties, broccoli tops the list of 10 Anti-Wrinkle Foods To Eat as suggested by health experts.
The high content of Vitamin K and Vitamin C gives it enough anti-oxidants to prevent any wrinkles.
Since Vitamin C takes part in the synthesis of collagen it also gives skin more elasticity and better strength preventing the aging signs. Apart from this the fibers and calcium would also shower your body with many health benefits.
#7. Tomatoes
Tomatoes have high water content and many vital nutrients for the body.
But what makes it to the list of best anti aging foods for younger-looking skinis the presence of lycopene.
Lycopene is a strong antioxidant that inactivates the skin-damaging free radicals and prevents aging and wrinkles making it the best food for wrinkles under the eyes.
In fact, studies also demonstrate as tomatoes hold the capacity of treating skin burns and sun-related skin diseases when taken in adequate quantity. Other benefits:
- Reduces open pores and blackheads
- Rich in Vitamin C that promotes collagen synthesis and makes skin more elastic
To channelize the maximum benefits of tomatoes, grill them before eating.
On being grilled, tomatoes will release more lycopene.
#8. Wild Salmon
Wild salmon is considered the best source of omega-3-fatty acids.
Omega-3-fatty acids carry many benefits for your skin. It helps prevent fine lines and wrinkles by keeping your skin supple and moisturized. They also protect skin from external damage caused by UV rays.
Omega-3 fatty acids are also rich in anti-inflammatory properties that keep your skin from breaking out and reduce acne.
#9. Walnuts
They have the most amount of antioxidants than any other nuts and also combine omega-3-fatty acids.
The whole combination works well for inflammation and fighting skin aging. They also help the skin in maintaining homeostasis for better water retention and thermal stability.
Further, we have some clinical studies that show how including anti-aging foods for a man in a diet can help in skin structure.
#10. Bone Broth
Bone broth is a natural collagen booster as it has a rich amount of collagen present in it.
According to studies consuming collagen can help improve the collagen of your skin and also reduce the amounts of collagen breaking enzymes.
However, still more research is needed to conclude it for humans too, as the studies stating above fact were mostly animal-based.
Apart from that, eating meat-rich collagen and adding up some sources of Vitamin C sources in your dish can actually stimulate more collagen production.
Obviously, it’s better to light a single candle than to curse the darkness!
Yeah, you may not completely stop aging but there are ways to reduce or reverse the signs of aging.
By considering some tips, one can also minimize premature aging which most people start experiencing in their 30s.
Diet and Skin Aging – Nutritional Experts
A study was conducted to evaluate the skin composition, changes during skin aging, and diet management like foodborne antioxidants’ role in delaying aging.
According to the review, important conclusions were drawn after studying through various literature and scientific studies based on the relationship between food and skin aging.
One of the major conclusions that helped identify the role of anti-aging foods highlighted the following facts.
Anti-aging ingredients relieve skin aging in three possible ways:
- First, these ingredients enter the skin as precursors of skin components after being digested and absorbed by the blood.
- Second, they relieve the skin from oxidative damage by eliminating free radicals and boosting the anti-oxidant levels.
- Third, anti-aging components work as enzymes and inhibit the degradation of skin while maintaining the integrity of the skin.
Hence, a diet rich in the best anti-aging foods actually works both in and out in protecting your skin from aging and lines.
However, this review also highlighted the need for both external and internal care of the skin for preventing aging signs to show up.
Ways to Reduce Premature Skin Aging
According to skin experts, just diet is not enough to protect your skin from premature aging!
It needs both internal and external penetration.
While internal penetration comes from the vital nutrients that you add up to your diet, external protection can help in the following ways:
1. Using Mild Face Wash – Always use a gentle formula for cleansing your skin as it’s the most sensitive part of your body. Avoid vigorous scrubbing as that can accelerate damage and aging.
2. Using Retinoids – Retinoids help in anti-aging as they prevent collagen damage. There are many over-the-counter retinoid creams available which you can try. However, avoid mixing it up with benzoyl peroxide which people often use to treat acne.
3. Rich Face Cream – As you age, the glands present under the skin slow down their secretions and hence your skin starts becoming dry. Experts suggest using rich base face cream to keep your skin moisturized and hydrated preventing any lines and wrinkles.
4. The SPF – Use a sunscreen that has its SPF higher than 30 to prevent any aging spots, wrinkles, and discoloration caused by exposure to UV. Try using a more moisturizing SPF and avoid those sunscreens that contain alcohol.
5. Exfoliate weekly –The skin sheds dead cells to create new layers. However, this process slows down as you age making your skin look dull and old.
Hence, to clean out any buildup on the skin exfoliate weekly.
Conclusion
Improvement in skin health and aging with the change of diet is not a rapid result. It is a long-term process and must not be rushed.
Further, the effects of the foods on your skin also depend on your metabolism. Your metabolism breaks down these foods and makes them available for your skin.
For people with a slower metabolism, the results might show late, while for the ones with a good metabolism, diet usually starts reflecting.
Though you cannot control your metabolism to a great extent but try booting it with daily workouts and routines. Apart from that, many such foods have low skin bioavailability and fail to show their maximum benefits.
For such foods, you can enhance their benefits by adding natural supplements.
