Aging is a natural process that can be a beautiful part of life. However, some effects of aging can leave you feeling and looking bogged down — especially when it comes to your skin. Years of free radical damage and life stressors wreak havoc on your skin. The good news is you can prevent some of this damage by adding healthful foods to your diet.
In fact, research has found that a diet consisting of fruit and vegetable consumption may be the most healthy and safe method to maintain youthful appearing skin. Here are some of those healthful foods you should be adding to your diet to make your skin glow:
1. Oranges and other citrus fruit
Oranges contain lots of Vitamin C — 85% of your daily value in one small orange, to be exact. Vitamin C has been well-known to fight the common cold. Why? Well, not only is this vitamin a vitamin, but it also acts an antioxidant that fights disease, illness and even skin-harming free radicals.
Conversely, a lack of Vitamin C has been a well-known reason for scurvy, which is a condition that causes skin lesions, makes your skin more susceptible to bruising and slower to heal. A study actually found that Vitamin C has what researchers called, “anti-scurvy properties” that boost collagen in the skin.
So, peel an orange, squeeze some lemon in that water or add lime to that salad if you want your skin to be healthy.
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2. Sunflower seeds
Sunflower seeds maybe those things that you find strewn out in shreds all over the baseball stands and field. You may even have a bit of a disdain for them due to this. However, those baseball players and fans may very well have some healthy aging skin in their near future because sunflower seeds have some pretty awesome nutrients.
These tiny seeds are loaded with copper, vitamin B1, manganese, selenium, phosphorus, magnesium, vitamin B6, folate and niacin. But the most critical skin-saving component is Vitamin E. This vitamin has long been said to have healing properties when applied to the skin. And while these accounts are mostly anecdotal with little research behind the claims, there is research that backs up the consumption of Vitamin E rich foods like sunflower seeds.
In fact, research has found that Vitamin E may protect both animal and plant cell membranes from light-induced damage to the eyes and skin.
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3. Carrots
Carrots are inexpensive and come in mass amounts like the rabbits who eat them. But, there’s no wonder those rabbits are so cute, fluffy, energetic and non-wrinkly. Carrots are full of vitamins including one all-important, beta carotene.
Beta carotene is probably the most well-known of the carotenoids which are actually what gives carrots their orange color. Research has also found that Beta carotene is metabolized in many organs including the skin, which is a large reason it is so beneficial for the skin. What’s better, studies have found that Beta carotene supplementation protects against sunburn.
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4. Eggs
While it’s not a plant, the egg has something that is very hard to come by in the food world but is critical for healthy skin and bones. That thing is Vitamin D. Sure, the best way to get Vitamin D is from exposure to the sun, and that may seem simple enough. However, Vitamin D deficiency is a common problem, especially in the aging population.
A focused review on Vitamin D and the skin concluded that a deficiency could have significant ties to disorders including skin cancer, psoriasis, and ichthyosis, as well as autoimmune skin disorders such as vitiligo, blistering disorders, scleroderma, and systemic lupus erythematosus. Atopic dermatitis, acne, hair loss, infections, and photodermatoses were also noted as being related to insufficient amounts of Vitamin D.
So, when you can’t get outside, make sure to eat your eggs.
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5. Nuts
No matter which nut you choose — Brazil, cashew, macadamia —they’re all anti-aging heroes thanks to their cholesterol-lowering and anti-inflammatory effects, says Julieanna Hever, a plant-based dietitian. Aim for one to two ounces each day, as they’re also fantastic sources of protein, fiber, and micronutrients.
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6. Blackberries
Blackberries are among the many, if not all plants that contain the skin protectant polyphenols. We just picked blackberries because they’re tasty and are full of other things like Vitamin C, fiber, Vitamin K, Vitamin A and a great number of antioxidants. Plus, they blend awesomely well in a smoothie.
But, back to the polyphenols. Polyphenols are plant-derived and are basically the plant’s defense against the sun’s UV rays that then transfers to you when they eat them. Research even says that polyphenols like the ones found in blackberries not only provide protection from UV rays but also show significant anti-inflammatory, antioxidant and anti-DNA damaging effects — which might as well all equate to anti-aging.
So, eat your blackberries, and keep your skin young, vibrant and healthy.
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7. Sesame seeds
If you want to feel good all the way down to your bones, then you need to take care of, well, your bones. That’s where sesame seeds come in. “These are high in calcium and rich in other minerals like iron, magnesium, phosphorus, and fiber,” says Annie Kay, lead nutritionist at Kripalu Center for Yoga & Health. “A mineral-rich diet, along with adequate and appropriate movement, is a recipe for healthy bones for life.”
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8. Watercress
The health benefits of watercress don’t disappoint! This nutrient-dense hydrating leafy green is a great source of:
calcium
potassium
manganese
phosphorus
vitamins A, C, K, B-1, and B-2
Watercress acts as an internal skin antiseptic and increases the circulation and delivery of mineralsTrusted Source to all cells of the body, resulting in enhanced oxygenation of the skin. Packed with vitamins A and C, the antioxidants in watercressTrusted Source may neutralize harmful free radicals, helping to keep fine lines and wrinkles away.
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9. Fortified Plant-Based Milk
If you haven’t tried non-dairy milk yet, Hever wants to know what you’re waiting for. “Fortified plant milks are great for their optimal bone-supportive nutrients,” she says. That also means they’re great regardless of whether you’re actually a vegetarian. “Include a serving or two of hemp, soy, almond, or rice milk — fortified with calcium and vitamin D — into your daily diet.”
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10. Pineapples
This tropical favorite can help you appear seriously dewy: “Pineapple is rich in a mineral called manganese, which is needed to activate an enzyme called prolidase,” says Lisa Hayim, R.D., founder of The Well Necessities and TWN Collection. “Prolidase provides the amino acid proline for the formation of collagen in skin, which plays a role in skin strength and elasticity.”
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11. Dark chocolate
Sorry, but you’re going to have to pass on the milk chocolate and pick up the dark variety if you want to lock in those anti-aging health benefits. Why? “Dark chocolate is loaded with flavanols, which are believed to benefit [your] appearance by increasing blood flow to the skin,” says Mitzi Dulan, R.D., author of The Pinterest Diet. “Flavanols also absorb UV radiation, protecting your skin from the damaging effects of the sun.”
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12. Red bell pepper
Red bell peppers are loaded with antioxidantsTrusted Source which reign supreme when it comes to anti-aging. In addition to their high content of vitamin C — which is good for collagen production — red bell peppers contain powerful antioxidants called carotenoids.
Carotenoids are plant pigments responsible for the bright red, yellow, and orange colors you see in many fruits and vegetables. They have a variety of anti-inflammatory properties trusted Source and may help protect skin from sun damage trusted Source, pollution, and environmental toxins.
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13. Lemon and Lime juice
While nearly every mammal can make vitamin C naturally, humans lost that oh-so-stellar skill millions of years ago. But that doesn’t mean our bodies don’t need it. “Vitamin C plays a critical role in maintaining optimal genetic health, [and] it’s a crucial way to keep your skin looking brighter and younger,” says Sharon Moalem, M.D., Ph.D., author of The DNA Restart. Science backs her up, as a study published in the Journal of Clinical Nutrition found that women who consumed greater amounts of it had smoother skin and fewer wrinkles.
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14. Blueberries
These tiny berries pack a mighty punch, as they contain more antioxidants than almost any other fruit, says celebrity nutritionist Lisa DeFazio. “They [also] give you protection against skin-damaging free radicals from sun exposure, stress, and pollution, and they have vitamin C, which helps prevent the wrinkles.”
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15. Watermelon
Treat yourself to a slice of this summer fruit to keep your skin young. “Watermelon is packed with lycopene, which [acts] as a natural sunblock, protecting it from ultraviolet rays that damage and age the skin, create sunspots, and make skin look weathered,” say Lyssie Lakatos and Tammy Lakatos Shames, AKA The Nutrition Twins. The water content doesn’t hurt either, as its massive amounts helps keep your skin hydrated and plump, DeFazio adds.
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16. Avocado
Just like the omega-3s found in salmon, avocados are jam-packed with the inflammation-fighting fatty acids that keep the immune system functioning properly. They also help both your mind and body age gracefully, so add the green fruit into your salads, top your toast, or use it to make a healthy pudding.
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17. Pomegranate seeds
Besides being wildly addictive in a froyo swirl, these tiny seeds also add a nice burst of sweetness to salads. “Pomegranate seeds contain compounds that fight damage from free radicals and increase your body’s ability to preserve collagen,” DeFazio says.
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18. Olives
If you’re a fan of this briny fruit (yes, fruit), there’s no reason you shouldn’t eat it all the time. “Olives are an incredible source of polyphenols and other phytonutrients that help protect your DNA and keep you looking and feeling younger,” Moalem says. Just be sure to skip the canned kind, as the pitting process actually strips the olive of vital nutrients that you’re after.
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19. Papaya
This delicious superfood is rich in a variety of antioxidants, vitamins, and minerals that may help to improve trusted Source skin elasticity and minimize the appearance of fine lines and wrinkles. These include:
vitamins A, C, K, and E
calcium
potassium
magnesium
phosphorus
B vitamins
The wide range of antioxidants in papaya helps to fight free radical damage and may delay signs of aging rusted Source. Papaya also contains an enzyme called papain, which provides additional anti-aging benefits by working as one of nature’s best anti-inflammatory agents. It’s also found in many exfoliating products.
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20. Edamame
“Soyfoods [like edamame] is excellent for healthy bones and your cardiovascular system,” Hever says. “As women hit menopause and estrogen levels taper down, soy provides phytoestrogens, compounds [found in food that mimic estrogen], which have been shown to reduce bone loss and risk for heart disease.”
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21. Mushrooms
“Mushrooms are one of the few foods that naturally contain vitamin D, a [nutrient that] most people don’t have enough of,” Lakatos and Lakatos Shames said. “Without [it], you can’t properly absorb calcium, which will lead to osteoporosis, broken bones, and a hunched spine — and nothing ages you more than that.”
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22. Sweet Potato
If you’re tired of boring ole’ white potatoes, grab the orange kind instead. Because they’re full of vitamin A (that’s what gives ’em the orange hue), they help fight off fine lines and wrinkles by revitalizing damaged collagen. Keep things simple by baking it in the oven, then topped with veggies or chili.
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23. Broccoli
You may not have liked broccoli as a kid, but there’s a good reason to eat it as an adult: A 2016 study found that it contains the plant pigment lutein, which is linked to “crystallized intelligence” — the ability to use the skills and knowledge you have now well into your elderly years. Talk about anti-aging for your brain.
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24. Cooked Tomatoes
“Cooked tomatoes are loaded with lycopene, an antioxidant that protects the skin from damage,” Hayim says. “While raw tomatoes still provide the body with lycopene, the cooking process [makes it] easier to absorb.” Soup, anyone?
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25. Spinach
Spinach is super hydrating and packed with antioxidants that help to oxygenate and replenish the entire body. It’s also rich in:
vitamins A, C, E, and K
magnesium
plant-based heme iron
lutein
This versatile leafy green’s high vitamin C content enhances collagen production to keep skin firm and smooth. But that’s not all. The vitamin A it provides may promote strong, shiny hair, while vitamin K has been shown trusted Source to help reduce inflammation in cells.
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26. Beans and Lentils
“These superfoods are loaded with plant-based essential amino acids to meet all of your protein requirements,” Hever says. “As women age, protein needs increase slightly, and beans and lentils are superior sources because they’re also loaded with disease-fighting fiber and phytochemicals.”
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27. Yogurt
“Yogurt is great for keeping your cells young,” Lakatos and Lakatos Shames said. But to really the most bang for your buck, make sure you get a good night’s sleep. “Skin cells turn over rapidly, and by [allotting yourself a healthy night’s] sleep, you give them time to replenish and rebuild.” Opt for unsweetened versions and add fresh fruits and a touch of honey to temper tartness.
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28. Oatmeal
Hearty and soothing, oatmeal is delicious without being too rich. “[It’s also] a comfort food that’s rich in carbohydrates that boost your body’s feel-good hormone serotonin,” Lakatos and Lakatos Shames said. “There’s no better way to look and feel young than to feel happy.”
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29. Turmeric
This is one potent spice that should be stocked your pantry. “Turmeric helps fight cell damage, chronic disease, and aging, keeping skin and all organs vibrant and in good condition,” Lakatos and Lakatos Shames said. “Its powerful pigment, curcumin, seems to help prevent telomere (the end caps of our DNA) from shortening, which is believed to be a lead cause in aging and degenerative diseases.”
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30. Saffron
Another potent spice for your pantry, saffron is a bold flavor that delivers even stronger nutrients. “[It] contains the carotenoid phytonutrients crocin and crocetin, which have been shown to have anti-tumor and antioxidant effects, Moalem says. These compounds can also improve the symptoms associated with depression and PMS, and can even curb excessive snacking behaviors — all factors that prematurely age your DNA, she adds.
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31. Cilantro
“Green herbs are nutrient-dense, and cilantro is particularly supportive for detoxifying your body,” Kay says. “Cilantro may also have heavy-metal chelation action, meaning it fights to remove metal accumulation from your body, like from mercury found in tuna.” If the herb tastes soapy when you eat it, you’re not weird: research shows that it’s built into your genes. If you like using it anyway, try it in soups and salads to help boost other ingredients’ flavor.
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32. Manuka Honey
This specific type of honey has been used for years in natural medicine as a remedy for rejuvenating skin and boosting immunity, Hayim says. Why? It stimulates cytokine production, which fights off pathogens and protects us from infections. Add some to your next cup of tea and bask in the benefits.
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33. Green Tea
Green tea is great for keeping your body young because it helps maintain healthy cells, protects them against damage, and decreases stress. “It’s [also] packed with powerful antioxidants called flavonoids that protect against disease and block DNA damage associated with toxic chemicals that cause destruction in the body, [in turn] aging it,” Latakos and Latakos Shames say.
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34. Ghee
A form of clarified butter, this exotic-sounding food is actually a staple in Indian kitchens. Here’s reason to add it yours: “Ghee, [made from high quality, organic butter], provides healthful fats to keep your skin soft,” Kay says. “[It also] has a high smoke point, meaning it tolerates cooking without creating toxins.” Look for it at your local grocery store or order it online.
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35. Enhanced Water
You know that hydration is critical when you want to look and feel your best, but if you’re already dehydrated, fluids that have a little salt and sugar in them can actually hydrate you better than water alone, Kay says. “Try diluting fruit juice (half water, half unsweetened juice), and add a pinch of salt,” she suggests. It’ll give your skin cells the hydration it needs to get that glowing, dewy look.
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