10 Powerful Anti-Ageing Foods To Add To Your Diet
| Written by Koh Wai Swan
Our skin is a clear indication of how well we treat our bodies — after all, we are what we eat and the state of our health and our diet are apparent on our body’s largest organ, the skin.
What foods should be on your next grocery list in order to help fight wrinkles while maintaining your youthful energy, both inside and out? Check out ten of our favourite age-busting superfoods here to help minimise wrinkles, discolouration and other signs of ageing skin.
Kiwi is extremely rich in Vitamin C. It contains folate, potassium, fiber, carotenoids, polyphenols, chlorophyll, glutathione and pectin. The strong antioxidant compounds in this little green fuit firm the skin and delay the formation of lines and wrinkles. Its high Vitamin C and E content helps to reduce skin damage and protects from free radicals, which are the primary culprit behind premature skin ageing.
From the acai berry to blueberries, blackberries, raspberries and strawberries – all berries contain very powerful plant nutrients called flavonoids that have been shown to have anti-cancer and anti-ageing effects. Berries have some of the highest concentrations of antioxidants out of any fruit and this, along with high levels of Vitamin C, help maintain the collagen that keeps your skin looking firm and wrinkle-free.
Avocado is one of the more well-known superfoods. It is rich in Vitamin E and B-complex vitamins. Both of these vitamins do a wonderful job of nourishing the skin while the potassium in avocado helps keep skin well-moisturized and hydrated. It also contains glutathione, which is a compound that assists in the anti-ageing process.
4. Green Tea
Antioxidants found in green tea provide anti-ageing benefits and pave the way for graceful ageing. The compound called Oligomeric Proanthocyanidins (OPCs) is one of the most powerful antioxidants found in green tea that lends a helping hand in slowing down the premature ageing process. These same antioxidant chemicals can help to protect the body against general health-impairing effects by fighting cell damage. Green tea also contains high concentrations of catechin polyphenols. These compounds work in your body with other chemicals to heighten levels of fat oxidation and thermogenesis.
A component of garlic known as allicin, which gives the garlic its distinctive strong smell and flavor, is also an extremely effective antioxidant. Garlic also contains vitamins A, B and C, selenium, iodine, potassium, iron, calcium, zinc and magnesium. Garlic’s many beauty benefits also include anti-ageing properties. The strong anti-oxidants present in garlic help in reducing the free radical build up in the skin thus keeping it firm and youthful. It also contains sulphur, which helps the body to produce collagen which in turn helps in fighting wrinkles. Garlic also contains a large number of skin-protecting polyphenols.
6. Nuts – Almonds
Almonds make a hearty snack, and also provide the body with healthy fats like polyunsaturated and monounsaturated fats that it needs daily. Almonds contain Vitamin E which has anti-ageing benefits. This will help keep your hair and skin looking younger, both of which often display key signs of ageing.
7. Wild Salmon
Salmon is a great source of omega-3 fatty acids. This delicious fish is rich in anti-ageing nutrients such as vitamins D and E. In addition to being integral for cardiovascular health, omega 3 fats can also improve the appearance and smoothness of our skin and reduce fine lines. The omega-3 fatty acids in salmon are an important anti-inflammatory agent for your body, and can help reduce the symptoms of any disease or condition caused or worsened by excessive inflammation.
Oats are an anti-ageing food that are packed with a whole lot of health benefits. There are a few factors that make oats a great option for those looking to slow down the ageing process. The anti-ageing property in oats is primarily found in the beta-glucan present. The American Heart Association recommends oats for its ability to lower cholesterol levels. The fiber and nutrients will benefit the moisture levels of your skin, as well as improve lines and wrinkles.
Broccoli is another vegetable that is awesome at fighting physical signs of ageing. Rich in Vitamin C, Broccoli helps prevent wrinkles by synthesizing collagen to create smoother, firmer skin. Broccoli has also been linked to the prevention of age-related skin dryness. Sulforaphane in broccoli helps to rid your body of dangerous toxins by increasing the production of enzymes. Broccoli also contains lignans, which help prevent cancer and heart disease, boost your immune system, as well as ward off cognitive degeneration.
10. Olive Oil
Olive oil contains polyphenols - powerful antioxidants that may help prevent age-related diseases. It helps maintain youthful glowing skin and hair. Olive oil is a key ingredient in many recipes, dressings, and dips, and has a huge amount of anti-ageing properties. This delicious oil contains monounsaturated fats, which promote a healthy heart and reduces the risk of cancer. Recent studies have also shown that olive oil contains large amount of antioxidants, which help lower internal and external signs of ageing.
Fruits and vegetables high in flavonoids and carotenoids – two powerful plant-based antioxidants – help remove free radicals from your skin and body that cause premature ageing. A well-balanced diet can not only help you lose weight, live longer and feel fitter, it can also help you look younger.
Get ready to turn back the clock in 2016, by adding these 11 anti-ageing superfoods into your diet. Not only will you feel healthier, but your skin will feel young, firm and fresh. Here’s to looking and feeling fabulous!