Lotions, masks, creams, and cosmetics only do a limited amount of good for our skins.
However, when we consistently complement our daily nutritional diet with foods that are rich in antioxidants, water, and good fats, their nutritional benefits compound over time. And the effects are way more impressive.
Since the skin is the most exposed part of our body, it reveals the sign of exterior damage first. Hence, having a proper diet supplemented with nutritious food will greatly benefit it.
To counter aging symptoms like dull complexion, fine lines, and elastic skin, fruits and vegetables are of great help. To help your body recede the aging effects, here is a list of anti-aging nine foods science says can help you look younger.
1. Broccoli
Broccoli has anti-inflammatory and antioxidant properties. Some of the finest substances which are found in broccoli are:
- C and K vitamins
- A wide range of antioxidants
- Fiber
- Folate
- Lutein
- Calcium
Vitamin C helps the body in collagen production. It is essential for its correct functioning and gives your skin its strength and flexibility.
You can eat raw broccoli depending on your taste. But if you don’t want to have a quick snack you could boil it too. Also, it is beneficial in other forms as well like pesto sauces or charred bits.
2. Blueberries
Blueberries have antioxidant properties, courtesy of an important antioxidant compound called anthocyanin. This helps reduce the aging process quite a bit. Vitamin A and C are also abundant in blueberries. The saturated blue color of blueberries is due to the antioxidant compound.
Furthermore, the antioxidants in blueberries alleviate the damage from inflammatory responses and also limit collagen loss. Both of these are mostly caused by stress, sun, and air pollution.
You can use this delectable, low-sugar fruit in a morning smoothie. Or you could consume it raw in its all ripeness.
3. Papaya
Papaya is a highly nutritious fruit. This delicious fruit is high in antioxidants, vitamins, and minerals. All of these compounds aid to boost skin suppleness and reduce the appearance of fine lines and wrinkles. These are some of them:
- A, C, K, and E vitamins
- Calcium
- Potassium
- B vitamins
- Magnesium
- Phosphorus
These diverse antioxidants in Papaya help in alleviating the damage resulting from free radicals. Your aging process onset is considerably slow if you consume papaya frequently.
Papain, which is known for its anti-inflammatory benefits, is extensively abundant in Papaya, and it helps you further reduce the aging process.
Furthermore, this delicious fruit can be added for breakfast. One way of using it is by complementing it with fresh lime juice. You can use it to mask your next skincare routine.
4. Bell Pepper (red)
Antioxidants are known for their anti-aging benefits and red bell pepper has those in abundance. Red bell peppers contain antioxidants called carotenoids. They also contain an ample amount of Vitamin C which helps in collagen formation.
Plants get their glowing, vivid and saturated colors from carotenoids. Carotenoids help in anti-inflammation besides helping in the prevention of damage from sun, pollution, and rays.
You can use red bell pepper as a snack or salad whichever is palatable for you.
5. Watercress
Watercress has a plethora of advantages. This highly nutritious and moisturizing vegetable majorly has:
- Vitamins A, C, K, B-1, and B-2,
- Calcium
- Potassium
- Manganese
- Phosphorous
Watercress functions as an internal skin disinfectant. It also helps the body in the circulation and assimilation of minerals by body cells. This increased supply provides surplus oxygen for the skin which helps in recovering damages.
The antioxidants in watercress are high in vitamins A and C.
Watercress assists the body in neutralizing damaging free radicals to prevent fine lines and wrinkles. Add it to your daily salad routine to gain its anti-aging benefits and to get glowing, tight, and wrinkle-free skin.
6. Avocados
Avocados are abundant in anti-inflammatory fatty acids, which help to have smooth, shiny, and sensitive skin. They also include several important nutrients that may help to reduce the deteriorating consequences of aging for example:
- Vitamins K, C, E
- A and B vitamins.
- Potassium
Avocados’ high vitamin A concentration can help us shed dead skin cells, leaving us with beautiful, bright skin. Their carotenoid concentration may also aid to protect against skin cancer by preventing toxins and damage caused by the sun’s rays.
7. Seeds of pomegranate
Pomegranates have been utilized as medicinal fruit for hundreds of years. Vitamin C and diverse powerful antioxidants are in high quantities. Pomegranates protect our bodies from free radical damage and decrease inflammation.
Punicalagins are a highly beneficial compound found in pomegranate seeds, and they help to retain collagen in the skin and reduce the effects of aging.
Add these tiny cute but highly nutritious seeds to your green salad and increase its wholesome benefits for your health.
8. Sweet potatoes
Beta-carotene is an antioxidant that is a precursor to vitamin A. The orange shade in sweet potato results from this antioxidant, and vitamin A helps in the restoration of skin damage and makes your skin smooth, glowing, and young.
This palatable root vegetable has high nutritional values of vitamins C and E. Both of these vitamins are proven to have strong benefits in protecting our skin from dangerous free radicals and in maintaining a healthy glow.
You can use a recipe book to make a new sweet potato dish. It doesn’t always need to be Thanksgiving for you to eat sweet potato.
9. Nuts
Almonds are high in vitamin E, which helps in skin tissue healing, moisture retention, and UV protection.
Walnuts also include anti-inflammatory omega-3 fatty acids. This agent is known to have advantages that may help in skin cell membrane strengthening.
It helps the skin in retaining the essential oils which form protective layers on your skin to reduce damage from direct sunlight.
Conclusion
A healthy, glowing, smooth, and radiating skin is the key to aging well. It makes you look younger, fresh, and energetic. Adding these fruits or vegetables to your daily nutrition would help delay the symptoms of aging.
Aging is inevitable. But with these nutritious foods in your diet, its onset can be kept at bay and you can enjoy being young for a longer period.
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