30 of the Best Anti-Aging Foods to Make Sure You Are Incorporating Into Your Diet

The anti-aging industry is filled with supplements, creams, and products touted for their ability to ward off wrinkles, boost the collagen production of your skin, improve elasticity and keep you looking youthful. But when it comes to fighting the clock, what we put into our bodies can be even more important than the products that we shell out money to help us in this department. Experts note that there are a variety of anti-aging foods that you can eat that can work wonders in helping to fight off skin-damaging free radicals, repair collagen in the body, and reduce inflammation. From omega-3 rich salmon and flaxseeds to vitamin C-packed citrus fruits, here are 30 of the best anti-aging foods to make sure you are incorporating into your diet. Best Anti-Aging Foods

1. Blueberries

“Considered a superfood, these berries are one of the healthiest foods you can eat with numerous health benefits,” says Bansari Acharya , a metro-Detroit-based registered dietitian and nutritionist with FoodLove.com . They have powerful antioxidant properties in them that help fight off free radicals, which may lead to slowing down aging. Blueberries , says Acharya, are so versatile that you can enjoy them in smoothies, salads, or even on their own. 2. Green tea:

Green tea contains numerous beneficial compounds in it such as antioxidants and phytochemicals that may decrease inflammation in the body. “Accelerated aging is usually caused by increased inflammation and the compounds in green tea may fight off with free radicals that can cause damage to cells,” Acharya explains. Green tea can be consumed traditionally or even more popularly through matcha powder.

Related: We Narrowed it Down, and Here Are The Best Essential Oils for Wrinkles and Anti-Aging 3. Spinach:

Leafy greens, like spinach, are filled with tons of vitamins that act as antioxidants. These anti-aging foods also filled with loads of fiber that are great to keep your heart and digestive system healthy. Acharya notes that you can add spinach to salads, smoothies, and even soups . 4. Dark chocolate:

Dessert lovers rejoice! Dark chocolate , says Acharya, “may increase the blood flow and circulation in the skin, which may increase the moisture in the skin.” This, she says, can reduce the formation and appearance of wrinkles. This food is also high on antioxidants and may also aid in reducing inflammation levels in the body. Dark chocolate can be enjoyed by itself or with nuts such as dark chocolate almonds. (iStock) 5. Avocados:

Avocados are packed with healthful fats that may be beneficial to skin health. Jenn LaVardera , a registered dietitian and expert nutritionist for Naturipe . Research has shown people who eat diets higher in monounsaturated fats; the type of fat found in avocados , have a lower risk of severe facial skin aging. “Avocados also pack the compounds lutein and zeaxanthin, pigments that can help maintain eye health and reduce risk of macular degeneration due to age,” explains LaVardera. You can add avocados to salads, sandwiches, and smoothies, or enjoy a breakfast of smashed avocado toast. 6. Flaxseeds:

Hydration is key to helping to ward off wrinkles and keep your skin looking supple and youthful. One study found that participants who supplemented with flaxseed oil experienced a 39% increase in skin hydration after a period of 12 weeks. An improvement in skin roughness and smoothness was also observed from eating this anti-aging food. 7. Salmon:

Another omega-3 rich food is salmon . The type of omega-3 fat found here, called DHA (i.e., docosahexaenoic acid) is of particular importance to protecting the brain, heart, and eyes from aging. And bonus: “Studies show that people who include DHA in their diets also have lower risks for the main causes of vision loss as we age, including macular degeneration,” says Elizabeth Somer , a registered dietitian, author of Age-Proof Your Body , and medical advisory board member at Persona Nutrition . 8. Legumes:

Whether they are lentils, chickpeas, split peas, or black, kidney, navy, or pinto beans, legumes are packed with nutrients that support mental health, such as folate, calcium, copper, magnesium, iron, and zinc. The folate in beans protects against a memory-destroying compound called homocysteine. The antioxidant phytonutrients in legumes, such as saponins and phytosterols, may help protect against wrinkles and, per Somer, can also help lower cancer and heart disease risk. Try legumes in chili, bean burritos, or split pea soup. 9. Collagen:

Collagen is the main structural component of our connective tissue. And as we age, our body’s collagen supply naturally declines. Thus, consuming collagen supplements can help to combat this natural progression of age. Carielle Nikkel, a registered dietitian and vice president of nutrition at Persona Nutrition , explains that collagen powder can be easily mixed into beverages. “It’s tasteless and dissolves instantly. You can blend it into your coffee for a frothy and delicious beverage.” 10. Mushrooms:

Mushrooms are high in Vitamin D, which is important in the formation and maintenance of normal bones and plays an integral in supporting our immune system. “Next time you make a meatloaf or meatballs chop up some mushrooms to add some extra nutrition to your meal,” suggests Nikkel. 11. Lemons:

Do you start off your morning with a glass of warm lemon water? You’re onto something! These citrus fruits are packed with Vitamin C, which is crucial in skin health. One study found that women who consumed more Vitamin C had a lower likelihood of a wrinkled appearance and skin dryness, making it one of the best anti-aging foods. 12. Watercress:

Not familiar with watercress? You’ll find it in the fresh produce aisle. This leafy green has, in recent years, joined the ranks of the superfood world. It’s filled with healthy nutrients like calcium, potassium, and magnesium and carotenoids like beta-carotene, which may help to ward off free radicals . 13. Scallops:

“Scallops are rich in selenium an essential mineral that acts as an antioxidant helping to protect […]

Read more at parade.com

Spread the love

Leave a Reply

Nature Knows Nootropics