What if we told you that eating certain foods could shave years off your appearance?
That by simply changing your diet you could see noticeable differences in fine lines and wrinkles, and enjoy healthier, younger looking skin?
Maybe you would think this sounds too good to be true, and that’s ok – we want you to call our bluff.
Because the truth is, anti aging foods are real and they are simple to incorporate into your diet.
Now, before we dive into the best anti aging foods out there, I think it’s important that we all understand the relationship between food and our skin.
STRIPPING IT DOWN
- How Diet Affects Skin
- The 10 Best Anti Aging Foods that Make You Look Younger
- #10: Amino Acids for Anti Aging
- #9: Beta Carotene for Skin and Anti Aging
- #8: Fermented Foods for Skin and Anti Aging
- #7: Green Vegetables for Anti Aging
- #6: Omega 3 Fatty Acids for Anti Aging
- #5: Phytoceramides for Anti Aging
- #4: Potassium for Anti Aging
- #3: Selenium for Anti Aging
- #2: Vitamin C for Anti Aging
- #1: Vitamin E for Anti Aging
How Diet Affects Skin
Our skin is built from the inside out, relying on the nutrients from our food to provide the building blocks for strong, healthy skin cells.
Most of us understand that whole foods (foods found in nature versus those processed in a factory) are healthier for us in general. What we may not understand is why these processed foods are so harmful for our skin.
Processed or high sugar foods are full of simple carbohydrates that cause your insulin levels to spike. In turn, this spike leads to internal inflammation that affects the main building blocks of healthy looking skin; collagen and elastin.
In addition to destroying your collagen and elastin, the sugar from these unnatural foods binds to proteins in your body. This creates a destructive byproduct known as “ advanced glycation end product.” Advanced Glycation end product leaves your skin looking haggard and increases your odds of acne breakouts.
As you can imagine, none of this supports a healthy, youthful appearance!
So what sort of anti aging foods should you be incorporating into your diet in order to shave years off your skin?
The 10 Best Anti Aging Foods that Make You Look Younger
#10: Amino Acids for Anti Aging
There are two types of amino acids, those produced by your body (non-essential) and those found in foods (essential). Both are essential for helping stimulate your body’s production of collagen as well as regenerate and rejuvenate your skin.
By adding amino acids to your diet, you can help reverse the effects of aging and photoaging
Some of the best anti aging foods containing amino acids are actually vegan/vegetarian. Though meat and eggs are the most commonly credited sources of amino acids,watercress and spirulina actually contain higher amounts.
Additional sources of amino acids include hemp seeds, dark leafy greens, almonds, figs and avocados.
#9: Beta Carotene for Skin and Anti Aging
Beta carotene is an essential anti aging foods because it converts into Vitamin A, which is essential for healthy, strong skin.
This nutrient protects your skin from sun damage by repairing body tissue and promoting the growth of new cells for fresh, healthy skin.
Beta carotene is a common ingredient in skin care products designed for brighter looking skin, and often credited towards giving your skin a more sun kissed appearance.
The best sources of beta carotene for anti aging can be found in foods like sweet potatoes, pumpkin, butternut squash, spinach, collard greens and kale; the ideal foods for yummy winter soups!
#8: Fermented Foods for Skin and Anti Aging
As we mentioned earlier, inflammation caused by food can greatly impact the appearance of your skin and there is no better solution to reducing inflammation than adding fermented foods to your diet.
Fermented foods are great for your gut health and help prevent toxins from leaking out of your intestines and wreaking havoc on your skin. How?
Rich with live, healthy bacteria, fermented foods provide the nutrients needed for your skin to thrive. Some of the best fermented foods include kimchi, kefir, miso, sauerkraut and tempeh.
#7: Green Vegetables for Anti Aging
Start loading your plate up with green veggies because they are some of the best foods for anti aging out there.
Green vegetables contain antioxidants and other nutrients that help your body regenerate skin cells for stronger skin.
Many green vegetables, especially dark leafy ones, break down into retinol during digestion, and retinol has been found to reduce the appearance of wrinkles and fine lines.
Next time you are in the produce aisle, stock up on kale, spinach, arugula and collard greens. Use them in a salad or smoothie to get your daily dose of nature’s skin saving elixir.
#6: Omega 3 Fatty Acids for Anti Aging
Omega 3’s are known as the healthy fats, and with good reason. These fatty acids protect your cell membranes from toxins that can damage and age your skin, while still allowing water and nutrients to pass through. They essentially create strong membrane barriers that are fundamental to healthy skin.
A few of the top anti aging foods rich in Omega 3’s include fish like salmon, mackerel, trout and sardines, as well as other foods like walnuts, flaxseed and chia seeds.
#5: Phytoceramides for Anti Aging
Your body is composed of over 60% water, so it’s not surprising that you need lots of hydration for your skin to remain glowing and youthful.
Phytoceramides are skin penetrating elements that get right down to the deepest skin layers to lock in moisture.
Anti aging foods containing phytoceramides basically keep your skin hydrated so it maintains its firm and plump appearance, as well as slow down the deterioration of healthy skin cells.
Phytoceramides do this by building stronger skin cells, protecting you from damaging free radicals, as well as defending your skin from damage caused by overexposure to UV rays.
Some food sources rich in phytoceramides are beets, spinach and brown rice.
#4: Potassium for Anti Aging
Potassium is a mineral that is lacking in many people's diets, but also happens to be a key ingredient in anti aging.
This mineral helps your body product proteins essential to forming healthy skin cells, encourages muscle tissue growth and balances your skin's hydration. Without enough potassium you may find that your skin looks saggy or sullen.
Some anti aging foods rich in potassium are apricots, avocados, walnuts, meat, fish and poultry.
#3: Selenium for Anti Aging
If you want to protect your skin from losing its elasticity and fend off the signs of aging, then you will want to add foods rich in selenium to your anti aging diet.
Selenium is a powerful antioxidant that can be found in many foods and can help improve your skin quality as well as protect against photoaging,
Foods full of selenium include seafood like crabs, oysters and shrimp, as well as foods like brazil nuts, wheat germ, mushrooms and eggs, among many others.
#2: Vitamin C for Anti Aging
Vitamin C is one of the most common vitamins listed on anti aging products thanks to its ability to increase collagen production and fend off free radicals. It's also found in skin lightening remedies too.
An interesting fact is that exposure to the sun breaks down your body’s natural vitamin C levels. This means you need to supplement it through anti aging foods in order to protect your skin.
Some of the obvious foods containing vitamin C include fruits like oranges and lemons, but less obvious sources are brussel sprouts, kidney beans, cauliflower, watermelon and the list goes on and on.
#1: Vitamin E for Anti Aging
Vitamin E compliments vitamin C insofar as it works to protect your skin cell membranes from UV damage.
Not only does this vitamin protect against damage, but it is known for its moisturizing abilities and can be found in liquid gel capsules. It also happens to be one of our favourite ingredients when DIY’ing anti aging creams.
While you can find Vitamin E supplements, it is safer to get your daily hit from food sources like almonds, sunflower seeds, hazel nuts or pine nuts. For those with nut allergies, other sources include turnips, broccoli, avocados and mangoes.
We know that this was a lot of information to take in and incorporating some of these foods may seem daunting, but we swear it’s easier than it seems.
Many of these foods can be thrown together in quick and yummy salads, or added to your fave smoothie recipes for an extra dose of anti aging protection.
Here’s our challenge to you — create an amazing recipe containing at least 5 of these anti aging foods and share it in the comment section below with instructions. Because who doesn’t love a good ol’ recipe swap.