Written by Lauren Curl-Ferrell on December 1, 2021. Research from the National Institute of Health
Support the 40s and Beyond!
Gorgeous, beautiful skin that glows starts with how we eat. But this list of anti-aging foods that we've compiled can help way beyond that.
When we nourish our bodies with delicious and vibrant foods that are packed with antioxidants, water, essential nutrients, and healthy fats, our body will express it's gratitude through our skin.
Truly, the skin is the first part of the body to show any signs of internal distress, and creams, lotions, serums - well, they only go so far. When troubleshooting skin care, it's helpful to look internally to see what is providing us our fuel.
Plenty of research has been conducted that shows that eating vegetables and fruits is the best, safest, and healthiest way to knock out dull complexions and those pesky fine lines.
Cheers to Glowing Skin
Here are the some of the 10 best anti-aging foods to nourish your body from within.
1. Watercress
Say hello to this incredibly nutrient-dense hydrating leafy green. The health benefits of watercress are astronomical. It's a great source of:
- Vitamins A, C, K, B1, and B2
- Calcium
- Phosphorus
- Potassium
- Manganese
This super green acts as an natural internal skin antiseptic. Watercress will increase the circulation and delivery of minerals to all cells of the body. Which results in enhanced oxygenation of the skin.
It can also help boost immunity, aid in digestion, and because of it's iodine content- it can help provide thyroid support.
Because it provides vitamins A and C, the antioxidants in it may neutralize harmful free radicals. In turn, this keeps the fine lines and wrinkles at bay.
Simply add it to your favorite salad!
2. Red Bell Pepper
The red bell pepper is completely loaded with antioxidants. It's very helpful to anti-aging. Not to mention eating this is like a wingman for your collagen production, all because of its high vitamin C content.
The carotenoids inside of red bell peppers are excellent for anti-inflammatory, protection from sun damage, and other environmental toxins.
Carotenoids are plant pigments that help provide bright reds, yellows, and oranges in many veggies and fruits.
Eating red bell peppers is easy because you can add them to so much. Eat them raw, throw them into a stir fry, add them to your eggs in the morning.
3. Papaya
Hello to this beautiful superfood. It's crazy rich in antioxidants, vitamins, and minerals that potentially could improve skin elastic and even minimize the appearance of wrinkles and fine lines. You can find all this inside of a papaya:
- Calcium
- Magnesium
- B Vitamins
- Vitamins A, K, C, and E
- Potassium
- Phosphorus
All of these help to fight off free radical damage and can even delay the visual signs of aging.
It works by utilizing a special enzyme called papain. Papain is one of nature's very own best anti-inflammatory agents. It can help your body shed dead skin cells. Gorgeous glowing and vibrant skin is on the way.
Add it to a bowl and drizzle some lime juice and honey on it. Also, if you don't feel like eating it- just make a quick papaya face mask. It works topically as well!
4. Blueberries
Not only are the delicious, but they're also super rich in vitamins C and A. They contain an antioxidant named anthocyanin. It provides the blueberries their blue color and is naturally age-defying.
Blueberries have been shown to help protect skin from damage caused by stress, sun, and pollution. The antioxidants in blueberries moderate inflammation and help with collagen loss prevention.
5. Broccoli
Mother nature's tiny delicious tree looking veggie. Broccoli has:
- Fiber
- Folate
- Vitamins C and K
- Lutein
- Calcium
- Plenty of antioxidants
Collagen production stems from vitamin C. It's the main protein in your skin that helps provide it's strength and elasticity.
Eat it raw, steam it, add it to your white pasta. Broccoli can be enjoyed in very many delicious ways. We recommend cooking it. It'll release a bit more health benefits for the body.
The nutrient lutein,
6. Spinach
This leafy green does a lot. It can help keep skin firm and smooth. It will help promote strong and shiny hair. And it's easy to eat because it's so light. From being extremely hydrating to helping with iron levels, this veggie thrives.
Spinach is packed with antioxidants that help oxygenate and replenish the entire body. It is rich in:
- Magnesium
- Vitamins A, C, E, and K
- Lutein
- Plant Based Heme Iron
Add it to your smoothies, eat it in a salad, or just pan fry it with some light oil.
7. Nuts
In general, nuts are a great supplier of vitamin E. This essential vitamin can help repair skin tissue, protect the skin from harmful UV rays, and help with skin's moisture retaining ability.
Almonds are probably the best source of vitamin E.
Walnuts contain omega-3 fatty acids that help with protection against the sun, oil production, and strengthening skin cell membranes.
Nuts are great because you can eat them on the go, as a snack, or with a meal as a garnish for added flavoring.
Also some non skin benefits of nuts are:
- Walnuts - Reducing the risk of heart disease
- Pistachios - reduce the risk of type 2 diabetes
- Almonds - help with potential prevention of cognitive decline in older adults.
8. Avocado
These are fighters. Avocados are high in inflammation fighting fatty acids. In turn, this helps promote supple and smooth skin. Not to mention, they're pretty solid on helping to prevent the negative effects of aging because they contain the following nutrients:
- B Vitamins
- Potassium
- Vitamins K, C, E, and A
They can help us shed dead skin and assist in blocking toxins and damage from the sun's rays. They're a wingman in helping to protect against skin cancers.
You can eat avocado with smoothies, salads, or just eat it with a spoon. It it very versatile. It can also be used topically for redness reduction, fighting inflammation, and helping to prevent wrinkles.
9. Sweet Potatoes
The orange color of the sweet potato comes from an antioxidant called beta-carotene which is converted to vitamin A.
This delicious root vegetable is also a great source of vitamins C and E — both of which may protect our skin from harmful free radicals and keep our complexion radiant.
10. Pomegranate Seeds
The healing effects of pomegranate seeds have been used and studied for centuries. They're high in vitamin C and many antioxidants. A ninja against free radicals and inflammation.
These healthy fruits also contain a compound called punicalagins, which may help to preserve collagen in the skin, slowing signs of aging.
Research has also shown that a compound called
Power Up with Powerful Nutrients
Next time you're at the grocers, try grabbing some of these. Also look for other fruits and vegetables that are deep in color. The darker and richer shades of them will usually be a tell that they're strong in radical fighting abilities.
A good rule of thumb is: The more colors you can eat - the better!
Good skin, truly, starts from within.
