You are youthful when you are young, but aging is a factor that cannot be avoided. That is why we are here with 21 anti-aging foods that if you add in your diet then it would surely help you.
Youth does fade away with time, but it doesn’t have to quickly fade away especially when you are in your 30s or even 40s. If you check in with your diet, your thoughts, your habits then this could play a major role in your life and could make you stay young for long and prolong having unwanted wrinkles.
Several beauty treatments are out there that can eventually help you to maintain yourself by enhancing your beauty even in middle age. But these beauty treatments work temporarily. If you need long term results, you must start taking a healthier diet because what you eat reflects on your face, your mind and your life overall.
It is suggested by doctors and nutritionists to drink plenty of water throughout the day to make your skin look fresh and glowing; aside from drinking a lot of water, you might be confused about deciding which food is correct for you? What to eat and what not to eat?
Don’t worry; we’re here with a complete guide of 21 Anti-Aging Foods.
Following is a list of 21 Anti-Aging Foods Which Will Make You Look Youthful for a longer time.
So, let’s have a look, shall we?
Do you remember Popeye? The famous cartoon character who used to eat a lot of spinach. He was undoubtedly a genius. Spinach is rich in many top anti-aging nutrients, including those that:
- Repair the skin and make it a smooth, glowing, youthful look
- Help remove dark circles under the eyes
- Keep your eyesight strong
- Keep your bones healthy.
Spinach is rich in vitamins C, K, and A, several minerals and antioxidants, including syringic acid, which may sound harmful, but is necessary for controlling blood sugar level. All these healthy nutrients make spinach a powerhouse for the human body and keeps you looking youthful for ages.
Different ways of adding spinach to your diet
- You can make spinach soup and take it as a proper meal for dinner. It is highly nutritious.
- Try to add spinach in green smoothies. Your smoothie will become more effective.
- Spinach leaves can be added to salads.
- You can also make spinach curry and serve it with white boiled rice. It’s an amazing combination having great nutritious value as well. It is super delicious as well.
Whenever we think about tomatoes, usually tomato sauce comes to our mind, which we use excessively with fast foods like pasta, pizza, burgers, etc. Because without tomato sauce, every fast food looks tasteless. But if you’re not a fan of it, then that’s something else.
There are some other uses and benefits of tomatoes that we are not aware of. We don’t normally focus on nutritious value that helps in improving our health conditions. Tomatoes can slow down the aging process. Adding tomatoes to your diet routine works excellent for anti-aging, and you’ll notice a huge difference in your overall appearance but you must be consistent.
Benefits of Eating Tomatoes:
- Tomatoes contain lycopene that helps to maintain the skin’s elasticity and prevents wrinkling.
- Lycopene keeps your teeth and gums healthy.
- Taking lycopene in a good amount maintains your heart health.
- Using tomato regularly makes your skin and face glowing and smooth.
- You can make tomato soup and enjoy a bowl of it during winter. One bowl is enough to make you full at night.
Bell pepper is also known as capsicum. It comes in variety of colors such as yellow, green or red. But there is no such difference in their nutrition contents.
Bell pepper contains a rich amount of beta-carotene that acts excellently as a sunblock and prevents your skin from direct sun damage, pollution, and environmental toxins. They have a high amount of vitamin-c, which is greatly helpful in the production of collagen.
A very high degree of antioxidants is found in red bell peppers. Red Bell peppers also have a high vitamin C content that plays an important role in collagen development.
Directions to eat bell pepper:
- Bell pepper can be taken in raw form in salads.
- You can also use stir-fried bell pepper in your meals.
- Bell pepper can also be stuffed with mince.
Blueberries are perfect for anti-aging and is considered a great anti-aging food with nutrients that can make your skin smooth and fresh. The darker the berries, the better they work for our bodies as they have more nutrients. Blueberries contain more antioxidants than other types of berries. They get their dark blue color from a chemical compound called anthocyanin. Anthocyanin not only avoids aging but also enhances overall health conditions.
Using berries regularly decreases the risk of cardiovascular disorder, type 2 diabetes, chronic inflammation, cancer, people with arthritis, and Alzheimer’s disease. If your body is protected from diseases, you’ll surely look youthful and enjoy a longer healthier life.
You may have heard that taking lemon water in the morning on an empty stomach has many benefits for the body. It is absolutely right. Vitamin-c in lemons boost your body’s metabolism and helps to detox the stomach. When we get older, collagen production reduces. Vitamin C helps make collagen in the body, which helps to avoid premature aging effects. Healthy hydration makes the cells together, combined with vitamin C, can keep the skin smooth and healthy.
How to take lemon water?
- Take a glass of normal water or lukewarm water (avoid cold water in the morning).
- Squeeze 1 lemon in the water
- Mix well and take it on an empty stomach
If you don’t like plain lemon water, you can also make lemonade because it tastes even better. But make sure to make lemonade after taking meals or in the evening but not on an empty stomach because it contains sugar also, which is not a healthy option to take as first thing in the morning. Or you can trade sugar with some sweeteners which is a healthy choice.
Many types of edible seeds have such properties that are best for anti-aging. For example:
- Flaxseeds have alpha-linolenic acid, a healthy omega-3 fatty acid which helps your heart and lignans to reduce the risk of cancer
- Chia seeds have a very high concentration of antioxidants that kill free radicals, cause many severe illnesses, and are high in protein and nutrition.
- Quinoa is highly nutritious, including plant antioxidants called flavonoids that can be anti-inflammatory, antiviral, anti-cancer, and anti-depressant. Sunflowers seeds are rich in various good anti-aging nutrients, such as vitamin E that is only essential for youthful skin.
How to take seeds?
You can take these different kinds of seeds in the dried form either by adding them to your smoothie or in your oatmeal. They are a great example of anti-aging food.
Are you fond of tea? Make sure to add green tea to your diet as well!
Green tea contains multiple strong antioxidants, including catechins, which can support the body in fighting diseases. Tooth loss in older adults can be prevented by sipping one cup of green tea a day. Catechins, the antioxidant components found in green tea, are known to destroy bacteria in the mouth and prevent gum disease. Green tea is filled with healthy nutrition like veggies with antioxidants that slow the aging process. It also helps to reduce skin wrinkles. You can also put clod green tea bags around your eyes to treat dark circles.
So, it’s really important to have at least 2 cups of green tea a day to vitalize your body and skin.
Everyone in summer loves watermelon. Its sweet taste makes us feel refreshing. This fruit is full of water, which is important in hydrating and radiating your skin. Collagens and elastic cells produce and grow collagen to keep skin fresh and supple. Lycopene and vitamin C antioxidants are found in watermelon.
It works very well in hydrating the body and, thus, the skin. So, why not just drink a glass of watermelon juice or eat the watermelon as a whole to take advantage of its antioxidant and anti-inflammatory properties?
Making watermelon juice
Watermelon juice is really easy to make. You have to cut the watermelon into slices and out these slices into a blender. You do not have to add extra sugar and water as they both are present in watermelon in a good quantity. Watermelon juice can be served chilled.
Extra-virgin olive oil
Extra virgin olive oil was used for centuries to cure skin problems every day. The anti-inflammatory, antibacterial and anti-aging properties are present because olive oil contains antioxidants and vitamins. It nourishes the skin by creating a moisture barrier against the skin to avoid loss of moisture.
Newly released studies show that you can also defend yourself against age-related diseases like Alzheimer’s, osteoporosis, skin aging, etc. by adding olive oil into your daily diet.
How to use Olive oil?
- Extra-virgin olive oil can be used instead of cooking oil while preparing meals.
- You can also add extra-virgin olive oil in salad dressings. It not only provides several nutritional benefits but also enhances the taste.
Turmeric has been used from ancient times as a core ingredient in face packs, skin ointments, tooth issues, and much more. It is also heard that taking warm milk by adding 2-3 pinch of turmeric before bed maintains your overall body health. Its benefits include:
- Maintains blood sugar levels
- Improves brain functioning
- Helps to reduce joint and body pain
- Fight against heart disease
Turmeric has antiviral, antifungal, and antibacterial properties, and this the one ingredient that you should surely include in your diet to make yourself look youthful for a long time.It is an ancient home remedy for many diseases and is considered the most powerful among all the anti-aging foods.
Not everyone likes to eat papaya because of its different taste. But once you get to know how beneficial it is for your health; you’ll surely add it to your diet. There are various health benefits and nutrients found in papaya. It can help protect against several health conditions, which include:
- A decreased risk of heart disease
- Control of diabetes
- Reduced risk of cancer
- Help in digestion
- Improving blood glucose control in diabetic patients
- Lower blood pressure
These all are potential health benefits for eating papaya regularly.
Papaya is a good source of vitamin C, and one medium-sized papaya fruit provides 224% of the recommended daily intake. It works amazing as an anti-aging food.
Eggs are a great source of protein. Many people believe that eating eggs daily raises cholesterol in the blood. This is not at all true. Eggs contain choline, a vitamin B that has been shown to reduce brain inflammation that can help reduce the risk of Alzheimer’s development. And these protein properties strengthen the bones and even battle frailty.
Antioxidants and other nutrients in the egg yolks help prevent macular aging and protect the retina from UV sun damage. Eggs give us high-quality proteins that contain all nine necessary amino acids for optimal growth and maintenance in the right amount required by the body. So, if you are looking for a list of anti-aging foods that will make you look youthful, add eggs to your diet!
We all have heard the health benefits of orange. But most of us are not aware of the amazing health benefits of bitter orange. Since its juice is bitter, it’s antifungal which helps in reducing defects and clears the skin. It helps to purify your body toxins.
How bitter orange helps you to look youthful?
Dirt, oily impurities, and pollutants will disappear, and so it will refresh your skin as well. Cold, bitter orange tea bags may be used to heal the stubborn dark eye circles. Bitter orange also has plenty of Vitamin C in it, like sweet orange. Vitamin C helps to improve the body’s white blood cell production. The body protects white blood cells against harmful diseases of any kind. They act as a boundary wall against harmful diseases, promoting a healthy body immune system, and making your fresh and young.
If you dream of a healthy life with very fewer health problems, start eating bitter orange, and you can surely see incredible results!
Many people think avocado can make us fat because of the high-fat content present in it. But maybe what they don’t know is that those fats are very healthy. Avocado consumption reduces cholesterol levels one day and supports the skin regeneration process. Vitamin C, potassium, and antioxidants are provided to your body, full of folic acid.
This deliciously creamy fruit will nourish your skin both inside and out. Avocados with vitamin E and good fats are a natural moisturizer for dry skin. They are also rich in a strong detoxifying compound that reduces aging signs as it is a considered a best anti-aging food. Add avocado to your diet and observe massive improvement in your health conditions.
In cartoons, we have seen that a bug’s bunny is always in search of carrots because he loves eating them. It is also noticeable that bugs bunny (the rabbit) is much more active than other animals in the cartoon. This is all because of carrots.
Carrots are high in beta-carotene. The body transforms this beta-carotene, which is very beneficial for the eye’s retina to work efficiently. Beta-carotene is also that one of those components used in many anti-aging creams called retinol. It also protects the skin against aging by preventing premature skin wrinkling due to UV radiation exposure.
Do not overcook carrots as this may decrease the number of nutrients and vitamins essential to take in raw form.
If you don’t like to eat carrot alone, you can make carrot juice and enjoy as it is. But if you don’t like carrot juice alone, you can mix some citrus fruit juice like orange juice to make a tasty combination. In whatever way that you like it, just don’t avoid it.
You might be wondering how dark chocolate helps you look more youthful. Found this fact strange? But it is true!
Dark chocolate has a high number of antioxidants present in it. These antioxidants include flavonoids that protect the skin from direct damage from UV rays. The high amount of magnesium in dark chocolate helps relieve blood pressure. Studies have also found that eating dark chocolate increases the body’s nitric oxide level. Nitric oxide is a normal agent in the body that functions on small blood vessel receptors, thereby reducing blood pressure. Make sure you take the chocolate with 75% of pure cocoa and try not to take sweetened dark chocolate because that will do more harm than good.
The purest form of dark chocolate can benefit your health and fight anti-aging, resulting in your youthful appearance. Chocolate and youth; what more could one ask for?
We all know taking walnuts regularly in your diet makes your brain works smoother and stronger. Two major studies showed that the risk of heart disease could be reduced by taking walnuts regularly. And early studies show that walnuts can reduce the chance of certain cancers. Walnuts are a great source of copper, vitamin B6, folic acid, and phosphorous, helping lower premature aging. They also contain omega-3 fatty acids and vitamin-E that help maintain hair growth and make them healthy and shiny. Start eating walnuts regularly, and you’ll reap its benefits. Thus it works great as an anti-aging food.
How to take walnuts in our diet?
Walnuts can be added to different meals like oats, desserts, etc. You can also top up salads with crushed walnuts, add walnuts to your smoothies and shakes.
Coconut oil has so many great benefits for skin, hair, and overall body. If you apply coconut oil regularly to your hair and massage thoroughly, your hair health will improve a lot, and you’ll get rid of hair damage and frizziness. In foods, you can replace regular cooking oil with coconut oil and make your food healthier than before. Coconut oil has the following skin-friendly properties:
- Saturated fats help preserve the moisture of the skin.
- It has many antioxidant properties that prevent premature aging and discoloration.
- Proteins in coconut oil help maintain skin health.
Cinnamon has a wonderful fragrance, and everyone loves to sprinkle cinnamon powder on desserts and sweet apple pie. But it has strong antioxidant and anti-inflammatory properties, which delay the aging of the skin. Cinnamon also helps in weight loss and enable you to throw away extra pounds.
Cinnamon boosts collagen production, as it contains a compound known to increase collagen levels.
Many studies have shown that cinnamon reduces blood sugar, making it an ideal cure for diabetics and hypoglycemia.
It decreases LDL levels of cholesterol, which is considered unhealthy and harmful. Reducing LDL also reduces the chances of cardiovascular disease.
Cinnamon should be added to the diet to maintain the body’s health.
Ginger is widely used all over the world, in foods or as ginger tea. Ginger works perfectly for enhancing vitality. It is among the mostly used anti-aging foods. Ginger works like a miracle for your skin as a healing spice. Its antioxidant properties help to rejuvenate skin tone and texture and combat wrinkles and acne scars. An International Journal of Herbal Medicine research from 2013 also found that ginger fights inflammation, causing premature wrinkles and disturbances.
Ginger contains gingerol, an antioxidant that prevents free radical damage to your skin and accelerated collagen degradation.
Always take fresh ginger root while cooking because dried ginger loses some gingerol and is less effective.
Whenever we think about cucumber, we think of a refreshing fruit widely used in salads and juices in summer. Cucumbers are popular fruits that never really go out of favor. They are filled with essential nutrients for your body, including magnesium, potassium, A, B1, C vitamins, and biotin that have a lot to give, including the ability to cool your body. These vitamins also help to keep your skin young and vibrant.
Vitamin K is present in a massive amount in cucumbers. It helps alleviate bloated and puffy eyes with dark circles. Eating cucumber daily in salads or alone can make your digestive system work properly. It also improves
Your skin conditions while making you look more fresh and young.
In a Nutshell
Aging is a universal fact that cannot be ignored and avoided. We all know that there are different life phases, and according to those phases, our body also changes. However, we can do certain things which are in our hands. By eating healthy foods and maintaining a healthy diet instead of eating junk foods, we can maintain ourselves for the longer term. This is because when you eat clean and healthy, it affects overall health and lets body organs work properly. It is also suggested to do some physical activities like regular exercise and walk in your routine life to make yourself fit and healthy for long!