As we age, the foods we eat can greatly affect our fitness, appearance, quality of life and risk of disease.
Our body relies on a variety of nutrients to support the natural aging process. Certain nutrients can help slow the signs of aging to promote healthy skin.
It’s worth remembering that eating certain foods doesn’t make you noticeably younger, and that nutrition is just one side of aging well.
Adding nutritionally healthy foods to your diet can help you look and feel your best as you age.
- healthy protein sources
- healthy fats
- foods rich in antioxidants
Here are 10 nutritious foods that support healthy aging:
1. extra virgin olive oil
Extra virgin olive oil is one of the healthiest oils in the world. It is rich in healthy fats and antioxidants that help reduce inflammation and oxidative damage caused by an imbalance of free radicals in the body.
A diet rich in olive oil has been associated with a lower risk of chronic diseases, including:
- heart disease
- type 2 diabetes
- metabolic syndrome
- reasonable cancer types
In particular, monounsaturated fats make up about 73% of olive oil. Some studies show that a diet rich in monounsaturated fats can be attributed to the powerful anti-inflammatory effects of these healthy fats. helps reduce skin aging has shown that it can be.
In fact, a 2012 study found that individuals who consumed a diet high in monounsaturated fats from olive oil had a lower risk of significant skin aging.
As Ülkü, cold pressed extra virgin olive oil because it is higher in antioxidants and less processed than oils obtained by other procedures.
2. green tea
Green tea is high in antioxidants that can help fight free radicals in the body. Free radicals are unstable molecules formed as a byproduct of normal cell functioning. They can also occur as a reaction to external stress factors such as ultraviolet (UV) light or tobacco smoke. Free radicals can damage your cells if they are present in high levels. This is where antioxidants come into play. These molecules do not cause damage by stabilizing free radicals. You mostly get antioxidants from your diet – just like green tea. . .
Green tea is particularly high in antioxidants called polyphenols. Specifically, it is high in epigallocatechin gallate (EGCG), catechins, and gallic acid.
These can reduce your risk of:
- heart disease
- neurological decline
- premature aging
- other chronic diseases
The polyphenols found in green tea can help reduce external skin aging caused by environmental stress factors such as sun and pollution by scavenging free radicals before they damage the skin.
In fact, many skincare products contain green tea extract for its antioxidant and anti-aging properties.
3. Oily Fish
Oily fish is a highly nutritious food that can promote healthy skin. Long-chain omega-3 fats are beneficial against heart disease, inflammation, and many other ailments. Also, research has shown that omega-3 fatty acids are associated with a strong skin barrier and can help reduce skin-damaging inflammation.
Salmon, one of the most recognizable types of oily fish, has additional properties that can help support the health of your skin. First, it contains a carotenoid antioxidant called astaxanthin, which is responsible for salmon’s pink color.
In one study, people with sun-damaged skin consumed a combination of astaxanthin and collagen for 12 weeks. As a result, they experienced valuable improvements in skin elasticity and hydration. However, although these results appear positive, it is unknown whether the effects are due to astaxanthin, collagen, or both.
Also, salmon and other fatty fish are high in protein, which is valuable to eat so your body can produce collagen and elastin. These two molecules are responsible for the strength, fullness and elasticity of the skin. Eating protein also reinforces wound healing.
Finally, fish is high in selenium. This mineral and antioxidant plays a role in DNA synthesis and repair and can help reduce and prevent skin damage from UV light. Having adequate levels in the body can reduce the severity of skin conditions such as psoriasis.
4. Dark chocolate or cocoa
Dark chocolate is a strong source of polyphenols that act as antioxidants in the body. In particular, it contains flavanols, which are associated with numerous health benefits, including low risk.
- heart disease
- type 2 diabetes
Additionally, it is thought that a diet strong in flavanols and other antioxidants may help protect the skin from sun damage and slow skin aging.
In a 24-week high-quality study, participants who consumed a flavanol-strong cocoa beverage experienced valuable improvements in skin elasticity and facial wrinkles compared to the control set. While these results are promising, other studies have not observed dark chocolate benefits for skin appearance or aging.
Remember, the higher the cocoa content, the higher the flavanol content. So if you want to add dark chocolate to your diet, choose a variety with at least 70% cocoa and little added sugar.
Multiple vegetables are extremely nutritious and low in calories. They contain antioxidants that help reduce the risk of heart disease, cataracts, and a number of cancers.
Many vegetables are also high in carotenoids, such as beta carotene and lycopene. Some research suggests that a diet high in carotenoids may protect the skin against the sun’s UV rays, which are the main cause of premature skin aging.
Some of the best sources of beta carotene include:
- sweet potatoes
Many vegetables are also rich in vitamin C, a powerful antioxidant. Vitamin C also plays a valuable role in the production of collagen. Collagen is the basic building block of the skin, but its production begins to decline after the age of 25.
Vegetables with the highest vitamin C content include leafy greens, bell peppers, tomatoes and broccoli. Eating different colored vegetables is valuable, as each color represents different antioxidants that can benefit your skin and overall well-being.
Aim to eat at least two vegetables at every meal and always protect your skin by using sunscreen.
6. flax seed
Flax seeds offer impressive health benefits. They contain lignans, a type of polyphenol that has antioxidant effects and may reduce your risk of developing chronic diseases such as heart disease and breast cancer.
They are also an excellent source of omega-3 fatty acids called alpha-linolenic acid (ALA). Consuming a diet rich in omega-3 fats helps support a healthy skin membrane by helping your skin stay hydrated and plump.
High-quality studies conducted in 2009 and 2011 found more moisture and smoother skin in women who consumed flaxseed or flaxseed oil for 12 weeks. However, more new research is needed.
Like many fruits, pomegranates are packed with healthy nutrients. It is high in fiber, potassium and vitamin K, which help support a healthy heart. They are also rich in antioxidants such as flavonols, tannins, phenolic acids and lignans.
Some human and animal studies suggest that the antioxidants found in pomegranates may help support healthy skin aging by reducing UV skin damage and brown spots caused by sun exposure.
These antioxidants also help protect the skin’s existing collagen and encourage the skin to produce new collagen.
Read: Foods that increased collagen production in the skin
Although more research is needed, pomegranate seeds and juice may provide a quick, nutritious source of antioxidants in the diet.
Avocados are rich in heart fats, fiber, and various vitamins and minerals essential for health. Its high monounsaturated fat content can help support healthy skin by supporting a healthy skin membrane, while its high antioxidant content can fight free radicals that damage and age skin.
One study showed that a diet rich in plant-based oils was associated with better skin health in older adults.
Given the delicious taste and versatility of avocados, adding them to your diet is an easy way to get some extra nutrients for healthy skin.
As a result; Avocados are rich in monounsaturated fats and antioxidants that help support a healthy skin membrane and prevent free radical damage that leads to aging.
Tomatoes provide many impressive health benefits, many of which can be attributed to their high lycopene content. Lycopene is a type of carotenoid that gives tomatoes their red color. It also acts as an antioxidant to help reduce the risk of chronic disease.
Research in human skin samples shows that lycopene may provide little protection from the sun’s damaging rays. However, this defense is significantly less than using sunscreen.
One study found that women who drank an antioxidant-rich beverage daily containing lycopene, soy isoflavones, fish oil, and vitamins C and E had a measurable reduction in wrinkle depth after 15 weeks. However, the study cannot directly link lycopene to these skin benefits, as the beverage contains several other ingredients.
Pairing tomatoes with healthy oils, such as olive oil or avocado, significantly increases the body’s absorption of lycopene.
10. Collagen Peptides
Collagen is the body’s most abundant protein. It is particularly high in the skin and joints. As we age, our bodies begin to break down collagen and produce it in a less effective form. This can lead to gradual signs of skin aging, such as wrinkles and sagging skin.
While this process is inevitable and a natural part of aging, consuming nutrients that support collagen synthesis can help your skin stay healthy for longer. These include protein-rich foods and vitamin C.
Avoiding activities that accelerate collagen breakdown may also help. These activities include sunbathing and smoking.
Additionally, human studies have shown that consuming hydrolyzed collagen peptides, a smaller form of collagen that your body absorbs much more efficiently, can improve skin elasticity, moisture, and firmness while reducing wrinkles.
However, many studies do not take into account other lifestyle factors, such as protein intake, general diet, and smoking. Plus, the body uses protein from collagen wherever it needs it, which doesn’t guarantee it will be used by the skin.
In conclusion, consuming a protein-rich diet appears to be the key to healthy skin. Focus on eating a protein-rich diet and then if you want to increase your intake even more collagen support
Healthy protein-rich foods that should be consumed systematically include:
- bean curd
To promote healthy skin and aging, try to include at least one protein, one healthy fat, and one or two vegetables per plate per meal.