Anti-Aging Foods: Best Food to Reverse & Prevent Aging Skin
We don't need to tell you that what you eat is a crucial component of your physical health. From eating your five-a-day to keeping saturated fat and sugar to a minimum, it's likely you already take steps to protect your health on a daily basis. If the upside of healthy eating is a hydrated and blemish-free complexion, then that's just an added bonus, right?
Well, the truth is that your food choices will impact your skin more than you may realize. There are specific nutrients that your skin needs more of as you get older, and there are certain foods that can easily provide those nutrients. With a varied and nutrient-dense diet, you'll not only reduce blemishes but prevent wrinkles and boost radiance to boot.
Here's our guide to the most potent anti-aging foods, along with some expert wellness tips and the very best skin care products to help you age gracefully. All while keeping your complexion looking its very best!
More helpful reading: Is collagen good for hair
What Foods Can do For Your Skin Health
So how exactly can your skin benefit from an anti-aging diet? Here's what the right foods can do for your complexion:
Protect Skin Cells
Protecting your skin cells from harmful substances is always important, but it becomes more and more crucial as you age. Free radicals are unstable molecules that cause what's known as oxidative stress in the body. This is a totally natural process, but it's only safe in small amounts.
Things like smoking, sun damage, environmental toxins, and poor nutrition can all exacerbate oxidative stress in the body and allow free radicals to wreak havoc on your skin cells. When you have too many free radicals in the body, they can attach to important proteins and cause serious damage. In your skin, it's your collagen and elastin proteins that take the hit. This weakens the structural integrity of your skin and this is what causes wrinkles, dullness, and sagging.
This process is more likely to happen as you age, as the impacts of your diet and other habits build up over time. Good anti-aging foods will contain nutrients known as antioxidants, which can neutralize unstable molecules and fight against this free radical damage.
Support Collagen Production
As you get older, many of your body's natural mechanisms will slow down. This includes the productivity of your skin cells and the rate at which they can produce collagen and elastin.
Since collagen and elastin are the most important proteins for youthful skin – collagen for strength, and elastin for elasticity – this is the biggest contributing factor in skin aging. There are, however, some foods that can help support and even speed up the production of collagen and elastin in your body, which can contribute to healthier, younger-looking skin.
More helpful reading: How is collagen made?
Fight Inflammation
Many foods contain nutrients with anti-inflammatory properties that can reduce inflammation in the skin. Skin inflammation generally manifests as redness, dry skin, and irritation, but it can also lead to longer-term damage that can accentuate the appearance of wrinkles.
Nutrients like fatty acids and antioxidants can help alleviate inflammation, which in turn can help even out your skin tone, boost radiance, and even reduce the appearance of fine lines and wrinkles.
18 Best Anti-Aging Foods for Younger-Looking Skin
While there are hundreds of healthy foods out there that are rich in nutrients and good for your body, here are the foods with the very best anti-aging properties for your complexion:
1. Salmon
Salmon is extremely rich in omega-3s, which are inflammation-fighting fatty acids that can help keep skin healthy. Even better, omega-3 fatty acids also have powerful antioxidant properties that defend against harmful free radicals. Studies have also shown that the omega-3 fatty acids in salmon can protect your skin against the collagen loss and skin cancer risks caused by UV light. 1
If salmon isn't your thing, you can also get some omega-3s into your diet in other fatty fish like herring, tuna, and anchovies.
More helpful reading: Best foods for skin
2. Eggs
Eggs are versatile little bundles of protein that really pack a punch for your skin. Research has shown that people who eat less protein are more prone to getting wrinkles, so it's especially important for older adults to get enough protein in the diet. This is because we all need dietary proteins for our bodies to be able to produce collagen and elastin – the key to firm and bouncy skin. Learn more about collagen foods. 2
Eggs are also rich in vitamin A, which is one of the essential nutrients for skin health. Vitamin A helps regulate skin cell turnover, which can reduce blemishes, dryness, and wrinkles.
Eggs also have a lot of other health benefits! They're packed with biotin, which is great for hair growth; and choline, which is good for your cognitive function.
More helpful reading: What does vitamin A do for your skin?
3. Tofu
Tofu is a plant-based protein made from fermented soy beans. It's especially good for your skin if you're approaching or already in menopause. The sudden drop in your estrogen levels that happen during menopause has a drastic effect on your complexion. Because of this hormonal shift, most women will lose approximately 30% of their collagen supplies during the first five years of menopause. This weakens the skin, allowing sagging, wrinkles, and age spots to become more prominent. 3
This is where tofu can help. Tofu is packed with compounds called isoflavones that behave like estrogen in the body. This can help regulate your hormones and combat some of the negative effects of menopause on the skin.
More helpful reading: Natural remedies for menopause
4. Sweet Potatoes
Sweet potatoes are rich in two important nutrients for your skin: vitamin A and vitamin C. Vitamin A, as you now know, can help boost your skin cell turnover and reduce the appearance of wrinkles over time. It's also a protective nutrient that can help reduce sun damage in the skin.
Vitamin C is a cofactor in collagen production, which means that your body needs it to turn amino acids into collagen chains. It's also one of the most powerful antioxidants out there, so it can help fight free radical damage to protect and brighten your skin, too.
More helpful reading from RenewSkin Inc.: What does vitamin C do for your skin?
5. Carrots
Carrots are very rich in an antioxidant called beta carotene, which is part of the vitamin A family. When you consume beta carotene, your body converts it into vitamin A and your skin can then benefit from all of this vitamin's antioxidant and anti-inflammatory benefits.
Carrots are also famously good for your eye health, and they can improve your brain's memory function. So it's worth adding a few of these vibrant veggies to your plate!
6. Citrus Fruits
Citrus fruits like lemons, limes, oranges, and grapefruits are all highly-concentrated sources of vitamin C. This means that they can increase your body's ability to produce collagen, which is exactly what you want from an anti-aging diet.
Since vitamin C is also a potent antioxidant, it can help stave off those skin-damaging free radicals and keep your complexion clear and healthy, too. Simply adding a few slices of lemon to your water can help you fight the signs of aging on your skin!
More helpful reading: How to increase collagen
7. Avocado
Avocados are powerful foods packed with a lot of nutrients that can benefit your skin. Avocados are a rich source of omega-3 fatty acids – so they're an excellent alternative to fatty fish for vegetarians and vegans. A diet rich in these kinds of monounsaturated fat can reduce oxidative stress and inflammation in the body, which can put you at lower risk of chronic disease and skin aging. 4
Avocados are also packed with vitamins A, C, E, and K, so they can help protect, nourish, and soften your skin. It's a great excuse to whip up some guacamole or enjoy a hearty plant-based brunch, right?
More helpful reading: Skin care trends
8. Bell Peppers
Red and yellow bell peppers are excellent sources of vitamin C, so they're a boon for anti-aging skincare. By supporting collagen production and staving off free radical damage, bell peppers can help boost your complexion from the inside out.
Red bell peppers also contain a nutrient called capsanthin, which is an especially powerful antioxidant that can protect your skin from UV damage and reduce the rate at which your skin ages.
9. Leafy Greens
Leafy green vegetables like kale, spinach, and watercress are rich sources of vitamins A and C, offering antioxidant and anti-aging benefits. Even better, they're also rich in vitamin K. Vitamin K promotes the synthesis of many proteins throughout the body, including collagen and elastin.
Aside from the amazing skin benefits, leafy green veggies can also improve muscle and bone health and preserve your brain's memory function.
10. Tomatoes
Tomatoes are a rich source of lycopene, which is a powerful nutrient that helps regulate moisture levels in your body's cells. This can help soften skin, improve skin elasticity, and reduce hyperpigmentation. Lycopene is also a soothing anti-inflammatory agent, which can help reduce irritation and redness.
As well as being a great anti-aging food, tomatoes have many other health benefits too. Research suggests that the lycopene found in tomatoes can put you at a reduced risk of certain types of cancers. 5
More helpful reading: What improves skin elasticity?
11. Nuts and Seeds
Nuts and seeds are amazing anti-aging foods that are worth adding to your diet, stat. They're packed with skin-boosting monounsaturated fats, vitamins, and protein.
Nuts (especially almonds and peanuts) are excellent sources of vitamin E, which helps heal skin tissue and retain moisture for a smoother, plumper complexion. Walnuts, flaxseeds, pumpkin seeds, and peanuts are also great sources of omega-3 fatty acids that strengthen and protect your complexion from harmful toxins.
12. Pulses
Pulses such as chickpeas, beans, lentils, and peas are powerful foods that can all help your skin appear more youthful and radiant. As great sources of protein, fiber, and fatty acids, pulses can help nourish your body and protect your skin. They're also packed with B vitamins that can improve skin tone, regulate oil production, and fight inflammation.
Pulses are also great sources of minerals like calcium, iron, and folate which can support the immune system and regulate our hormones.
13. Greek Yogurt
Greek yogurt is a rich source of calcium, which is an important mineral that can help nourish your skin, hair, and nails. It's also packed with probiotics that can help heal the digestive tract and improve your gut health – which will help reduce inflammation throughout the body and have great knock-on effects for your skin.
Perhaps most importantly, greek yogurt is rich in vitamin D, which is a key nutrient for keeping skin healthy and hydrated. In fact, a vitamin D deficiency can cause severe dry skin and inflammation, and it can exacerbate the symptoms of skin conditions like psoriasis, eczema, and acne. A healthy dose of vitamin D in the diet through foods like greek yogurt can help keep skin smooth, soft, and youthful!
More helpful reading: What is eczema?
14. Green Tea
A cup of green tea is one of the best anti-aging drinks to have in your diet. Green tea is loaded with compounds called polyphenols which have powerful antioxidant, anti-inflammatory, and antibacterial properties. It helps protect your skin against toxins and UV rays, tighten pores, and reduce harmful inflammatory processes that lead to skin aging.
It's also a great choice for your health, too. Research shows that regularly drinking green tea can help boost your immune system, lower blood pressure, reduce the risk of heart disease, and improve cognitive function. 6
15. Berries
Berries like blueberries, strawberries, blackberries, and raspberries are loaded with antioxidants that reduce oxidative stress throughout the body and prevent many of the processes that lead to wrinkles. They actually contain the highest amount of antioxidants of any fruits out there. 7
Berries also contain a compound called ellagic acid which can help block the enzymes that break down collagen in the skin after sun exposure. This makes for a powerful anti-aging food that actively prevents the formation of wrinkles. 8
16. Coconut Oil
Coconut oil is full of fatty acids that have anti-inflammatory effects in the body. It's high in vitamin E and polyphenols – those same antioxidant, anti-inflammatory, and antibacterial compounds found in green tea. Coconut oil is a good, healthier alternative to refined oils when cooking, and it can help reduce the signs of aging from the inside out.
You can also apply coconut oil directly to your skin as a moisturizer to reduce dry skin. It also has microbial properties that can kill bacteria, so it's great for treating acne and other blemishes.
17. Olive Oil
Olive oil is full of healthy fats, most notably oleic acid which can reduce and prevent inflammation in the body. You should include olive oil in your anti-aging diet because it also has antioxidant properties that can help prevent wrinkles and pigmentation issues in the skin.
When choosing an olive oil, it's best to go for extra virgin or virgin olive oils over the refined ones. The less refined the oil is, the more antioxidant properties it will retain from the olives it's made from.
Unrefined olive oils also have many other health benefits, including a reduced risk of heart disease, cognitive decline, strokes, and diabetes. 9
18. Dark Chocolate
Good news for chocolate lovers, a little bit of dark chocolate is actually good for you and your skin! This is because dark chocolate (ideally 70% cocoa or higher) is rich in resveratrol, which is one of the most powerful antioxidants out there. Resveratrol can combat the impacts of UV light, protecting against skin damage and reducing the risk of skin cancer.
Dark chocolate is also rich in flavanols, which increase blood flow to the skin and boost your natural radiance.
3 Healthy Habits to Boost Your Anti-Aging Diet
The right mix of nutrients and a healthy dose of the above skin-loving superfoods will go a long way towards enhancing your skin health. However, if you really want to maximize that youthful glow, there are also some healthy habits you can form to enhance your results. Here are three expert-approved habits that can complement your anti-aging diet:
1. Drink Liquid Collagen & Vitamin C Before Bed
Even the very best anti-aging foods can only go so far in boosting your body's natural collagen production. There are very few foods that actually contain collagen, as it's mainly found in the bones and connective tissues of animals and fish – and these don't exactly make for tasty snacks.
Even the collagen that we do find in food is not properly absorbed by the body, as collagen molecules are too big to be properly digested. That's why the best supplement you could possibly add to your anti-aging diet is a high-quality collagen supplement. Collagen supplements contain hydrolyzed collagen peptides, which are smaller forms of collagen molecules that can easily reach the bloodstream and activate your cells to produce more collagen.
Taut Premium Collagen Drink is an expertly-formulated liquid supplement that's packed with an impressive dose of marine collagen peptides, elastin, grape seed extract, hyaluronic acid, ceramide, and vitamins B and C. This mix of skin-strengthening collagen with other antioxidant and anti-inflammatory ingredients can fight the signs of aging naturally and restore your youthful, healthy skin from within.
It's best to drink one bottle each evening (or 3–4 evenings per week) on an empty stomach. Your skin repairs itself while you sleep, so the collagen will get to work quickly!
What are the benefits of liquid collagen? Renew Skin Inc. explains.
2. Add Protein Powder to Cold Drinks
It's important to get enough protein in your diet, especially if skin aging is a concern. By consuming protein, you can give your body the amino acids it needs to form important proteins for your skin, muscles, and other tissues. Protein powder is a great way to give your anti-aging foods a little boost!
The best protein powder for anti-aging purposes is Taut Collagen Powder, which contains premium marine collagen peptides alongside grape seed extract and hyaluronic acid. Grape seed extract is a potent antioxidant that can stave off skin-aging free radicals, while hyaluronic acid is a hydrating ingredient that plumps and smooths the skin from within.
Each tiny sachet of Taut Collagen Powder packs a punch. Add it to your glass of water in the morning, or blend it with a berry or leafy green smoothie to really reap the rewards!
Find out why you should never put your collagen in coffee.
3. Cut Back on Sugar and Alcohol
When it comes to anti-aging diets, it's not just about what to include, but also what to avoid. If you truly want to prevent wrinkles and keep your skin in top condition, cutting back on sugary foods and alcohol will help.
When we consume too much sugar, it triggers a specific type of free radical in the body that actively attaches to collagen and elastin fibers in the skin. While we're not suggesting you need to obsess over avoiding sugar, it will really help prevent skin aging if you can moderate your intake a little.
Drinking alcohol can also allow toxins to roam free in the body, and it dehydrates you by flushing out your system. This can cause oxidative stress and premature aging, so it's important to keep your drinks in moderation, too.
More helpful reading: Is alcohol bad for your skin?
The Anti-Aging Beauty Bundle to Complement Your Diet
A good daily diet will help preserve collagen, regulate cell activity, and protect your complexion against harmful toxins. It will also reduce risk of chronic disease and make you feel good, too!
However, it's not just your diet that will impact your complexion. If you want to preserve the quality of your skin for as long as possible, it's important to care for it with a great skincare routine and – especially as you get older – some additional beauty treatments.
Our Intense Transformation Program is a beauty bundle designed to get your skin into shape in as little as three weeks. Containing 24 bottles of our signature Liquid Collagen Drink, this program can help you achieve firmer, fuller skin with visibly reduced fine lines and wrinkles by drinking just one bottle each day.
Expertly-formulated to nourish your skin from the inside out, our potent collagen drink is the perfect ally to your anti-aging diet. And with promising results in such a short space of time, everyone will want to know your secret!
Don't just take our word for it. Check out our 5-star reviews and some impressive before and afters!
References:
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https://www.aad.org/public/everyday-care/skin-care-secrets/anti-aging/skin-care-during-menopause
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https://www.healthline.com/nutrition/11-proven-benefits-of-olive-oil
