Healthy Eating

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12 Anti-Aging, Antioxidant-Rich Foods to Fight Wrinkes

Considering the skin is the largest organ, it is not so surprising the foods we choose to eat can impact the body from the inside out. And truly, learning how to prevent aging involves knowing the best foods for skin repair.

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While aging is a complex process, there are simple steps one can take to defy against nature's course when it comes to skin care. And considering the skin is the largest organ, it is not so surprising the foods we choose to eat can impact the body from the inside out.

That being said, learning how to prevent aging involves knowing the best foods for skin repair, integrity, growth, and overall nourishment. Feel, look, and live your best with these 12 anti-aging foods.

12 Anti-Aging Foods

1. Blueberries

Blueberries and other berries are mostly known as foods that make you look longer related to their powerful antioxidants they supply.

Blueberries are considerably rich in the antioxidant anthocyanin, which is the pigment responsible for red, purple, and blue crops. Beyond its beautiful blue contribution, anthocyanin may inhibit the development or progression of skin cancer by protecting from sun damage.

The gallic acid also sourced from blueberries may also help prevent UVB-induced premature skin aging.

2. Bone Broth

Though bone broth has been used in Chinese medicine for thousands of years, it has recently sparked great interest for skin health particularly related to its collagen content.

A 2015 study published in Journal of Medical Nutrition and Neutraceuticals concluded the collagen-containing nutritional drink can significantly improvement in wrinkle depth, along with a noticeable improvement in elasticity and hydration of the skin.

Another study published in Skin Pharmacology and Physiology found improvements in skin elasticity, along with skin moisture and skin evaporation, while a study discovered regular ingestion of collagen peptides over a period of 6 months led to a clear improvement of the skin appearance in women suffering from moderate cellulite.

Beyond its collagen content, bone broth is a rich source of powerful antioxidants and hydration properties have certainly been touted to promote skin health.

3. Brazil Nuts

Brazil nuts are the richest supplier of selenium – just ¼ cup serving of the nut supplies almost 12 times more than the daily recommended intake of the mineral!

Linus Pauling Institute reviews selenium is present in the cells of the skin and protects them from the harmful effects caused by UVR and free radicals.

They also forewarn selenium deficiency is associated with an increased risk skin cancer and imbalances, whether consuming too much or not enough, can cause skin abnormalities.

4. Carrots

While vitamin A-containing carrots are mostly recognized for its vision benefits, it also contributes to skin health. Vitamin A helps promote cell differentiation and growth to ultimately mature skin cells.

Vitamin A is also essential to keep the skin and eyes moist; the drier your skin is, the more likely wrinkles will form.

Ultimately, individuals with a vitamin A deficiency may experience drying, scaling, and hardening of the skin.

5. Eggs

Eggs are beloved breakfast foods that reverse aging, or at least work to protect and nourish the the skin.

The protein in eggs helps to build and repair tissues, which is considerably important with age, as there is a natural decline for proper wound healing.

Furthermore, results from a 2007 study suggests lutein can bolster the antioxidant skin's defense system and augment surface lipids, hydration, photoprotective activity, skin elasticity, and skin lipid peroxidation.

6. Fatty Fish

Mackerel, halibut, salmon, tuna, and other fatty fish are some of the best anti-aging foods related to their provision of omega-3 fatty acids, a type of "healthy" fat mostly renowned for their heart-protective properties.

However, omega-3 fatty acids are also shown to fight against aging, a factor known to compromise skin health. In an article review published in Experimental Dermatology, omega‐3 polyunsaturated fatty acids show promise in their potential to protect the skin from UVR injury, or ultraviolet radiation (UVR) in sunlight, through a range of mechanisms.

Deficiency symptoms also include dry skin, mostly related to omega-3's responsibility of cell membrane integrity – allowing skin-benefiting and hydrating nutrients and water in, and keeping harmful waste products out.

7. Flaxseeds

If managing a fish allergy, following a vegan diet, or simply dislike the flavor of fish, flaxseeds are likewise naturally rich in omega-3 fatty acids.

Flaxseeds also supply of plant-based protein to help form skin and cartilage.

8. Oranges

Oranges are rich in vitamin C, which is required for the production of collagen to maintain the integrity and structure of bones, tendons, cartilage, and skin.

The vitamin also has limited storage capacity, though, which is why regular and adequate intake is essential.

For an extra antioxidant punch, prepare this orange ginger turmeric sunshine juice. Turmeric is amongst one of the best anti-aging herbs and spices and may positively effect skin health in regards to acne, alopecia, atopic dermatitis, facial photoaging, itchy skin, and psoriasis.

9. Oysters

Oysters are one of the best foods for skin repair thanks to its significant zinc content. Zinc is a mineral imperative for skin cell formation and proper wound healing.

A zinc deficiency may also interfere with good healing and increase the risk of infection, making oysters an appreciated superfood for skin repair.

10. Sunflower Seeds

In addition to supplying small amounts of omega-3 fatty acids, sunflower seeds contain vitamin E.

Consuming the fat-soluble vitamin can reduce UV light damage, protect the skin against inflammation, and reduce the risk of premature wrinkling

11. Tomatoes

Tomatoes and tomato products not only supply vitamin A but are rich in lycopene, the pigment contributing to their luscious red color.

Primarily related to its potent antioxidant content, lycopene has shown to protect the skin against sun damage and inhibit collagen breakdown.

Evidence from the Skin Pharmacology and Applied Skin Physiology shows diets rich in lycopene can protect against solar UV light-induced erythema, or redness and inflammation of the skin.

12. Watermelon

Watermelon is an excellent superfood for glowing skin associated to its lycopene and high water content.

With skin being an organ and skin cells being comprised of water, maintaining hydration is valuable for overall skin health.

Ultimately, there is no one single anti-aging food capable of turning back the hands of time. The most importance comes down to offering a variety of nutrients in the diet from whole grains, fruits and veggies, lean and plant-based proteins, and healthy fat sources.

Additional modifiable factors connected to the principles of "how to prevent aging" including regular physical activity, adequate sleep, smoke cessation, and stress management.

Written By Christy Zagarella, MS, RDN. Published on November 07, 2012. Updated on January 14, 2019.

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