A list of Anti-Aging Foods to look young and healthy. Many people are concerned about the ageing process and how it affects their appearance. Including their skin, nails and overall health. There are many lifestyle factors that affect how old we look such as sun damage, stress, sleep quality and state of mind, however, most people do not realise that the best way to stay looking young and beautiful is by eating the right foods. Healthy foods are loaded with nutrients that help improve skin quality and make you look more radiant and youthful. This is called healing from the inside out.
List of the best anti-ageing foods in the world to rejuvenate your health, skin and appearance.
1. Eggs The layers of the skin are made of saturated fat and protein, which is why eggs should always be a staple part of the diet. We highly recommend consuming pasture-raised eggs, which are much higher quality and are rich in Vitamin A. This is a fat-soluble nutrient that keeps the skin elastic, moisturised and looking young and beautiful with age.
2. Green Tea Matcha green tea is high in antioxidants and chlorophyll which protect the body and skin from free radical damage. The polyphenols in green tea help to heal insulin resistance, inflammation, heart disease, and much more. They are also important to help build collagen for healthy skin, bones, and hair follicles.
3. Dark Chocolate Eating a few cubes of high-quality dark chocolate each day can help to boost the antioxidant network in your body. Cocoa found in chocolate can help to keep you looking youthful and radiant because it is rich in flavanols. Studies show that it improves blood flow to the skin, helping to protect against sun damage, sun spots and wrinkles. Always choose dark chocolate which contains at least 70% cocoa solids for the best effects.
4. Avocado Avocados are known as one of the healthiest foods on the planet for restoring a healthy body. They are packed full antioxidants like Vitamin E and C which help to boost collagen in the skin. The polyunsaturated fats protect against inflammation as we get older, whilst its minerals help relieve stress and support relaxation which is important to keep a youthful and beautiful appearance.
5. Turmeric Turmeric is an ancient spice which is loaded with a natural compound called curcumin. Studies show that consuming this often helps to prevent DNA damage and help with DNA repair. This is excellent news for preventing disease and slowing down the ageing process.
6. Bone Broth You can make bone broth at home by boiling bones from poultry, meat or fish in the water. This creates a very special drink which is rich in minerals and collagen, the building blocks of healthy skin, hair and nails. Collagen improves skin elasticity, reduces dryness of the skin, wrinkles and keeps you looking young and vibrant.
7. Chia Seeds Many people are deficient in essential fatty acids like omega 3 and polyunsaturated fats. This can lead to flaky, rough skin and is very common. Consuming chia seeds, ground flax seeds or flaxseed oil can help to make the skin much healthier in appearance. The fatty acids help to build stronger skin cells and reduce inflammation.
8. Berries dark coloured berries are high in natural pigments called anthocyanins. These are powerful antioxidants which the boost production of collagen in the body rapidly. Eating a handful of healthy berries each day helps to keep the skin elastic, prevent wrinkles and grow strong and healthy hair. We recommend strawberries, blackberries and raspberries.
9. Oily Fish Consuming fatty fish is one of the healthiest ways to reduce inflammation in the body, build healthy skin cells, protect against sun damage, heart disease and improve brain health. We highly recommend eating wild-caught salmon, sardines and mackerel often as they are loaded with omega 3 fatty acids. Omega 3-s are shown to provide significant improvements to skin elasticity and hydration.
10. Sprouts Research shows that sprouted seeds are worthy of their label “the fountain of youth”. These are microgreens which contain concentrated antioxidants and they are also full of protein, chlorophyll, vitamins, minerals and amino acids. We highly recommend broccoli sprouts, which have been shown to contain 50 times more of the antioxidant sulforaphane than mature broccoli for restoring healthy skin and fighting free radical damage that comes with age. Other great sprouts include wheatgrass, red clover, sunflower shoots and watercress.
11. Cod Liver Oil This is one of the best sources of omega 3 fats found in nature, which reduces inflammation in the body. Helping to protect the skin from wrinkles, dryness and the ageing process. Always chose virgin cod liver oil as this is much higher quality and is also loaded with Vitamin A for supporting healthy eyes, skin and hair growth.
12. Peppers Bell peppers are one of the easiest sources of Vitamin C, the antioxidant which boosts collagen production in the skin to restore elasticity and health. These are also a wonderful source of beta carotene, which is considered an anti-ageing antioxidant that boosts immunity and protects the lungs. Chilli Peppers are another wonderful food that protects the body from infections and congestion with their spicy compound capsaicin. They contain also lutein which has been shown in studies to protect the eyes from macular degeneration, cataracts and vision loss.
13. Mushrooms If you suffer from chronic stress, anxiety or emotional tension the this is likely to show in your face and skin. Consuming mushrooms regularly help to balance stress hormones and make you feel calmer and more relaxed. Reishi mushrooms contain natural compounds that enhance the immune system, reduce stress, improve sleep, reverse high blood pressure. This helps you to feel more balanced and looking healthy in the face.
14. Lemon Juice Freshly squeezed lemon juice help to purify the skin and fight acne, wrinkles, pimples, blemishes, dryness and irritation. Many skin problems are caused by inflammation in the gut lining where toxins leach into the body. Both Lemon juice and apple cider vinegar can be added to a glass of water to help purify the gut, clear our toxins and improve overall skin health.
15. Spices We often use spices to add delicious flavour to foods but they have many more benefits that you may not be aware of. Some spices are in the list of best anti-ageing Foods. Cinnamon improves collagen production leading to healthier firmer skin with more elasticity and also supports healthy blood sugar levels. Studies show that Fresh Ginger has anti-inflammatory properties which boost the immune system and help to rejuvenate the skin. It’s spice compounds help to lower oxidative stress which is harmful to the skin. 1
Bonus Tips: Fresh herbs are very easy to grow in containers at home and can be thrown into delicious healthy recipes to improve your appearance, making your skin look more young, vibrant and attractive. Sage, is extremely high in flavonoids which combat inflammation and help to reduce age spots, fine lines and wrinkles. Holy Basil helps to lower the stress hormone called cortisol and protect the skin from sun damage and ultraviolet radiation. We also recommend Rosemary which contains Rosmarinic acid which is recognised as an anti-ageing compound the protect against many factors of ageing. Herbs protect your skin from sagging and loosening giving you more radiant, firm and youthful skin. Always consume these uncooked and raw to enjoy their anti-ageing benefits
Every single vegetable has its own blend of antioxidants, minerals, vitamins and nutrients. To look younger and feel more alert and energised we recommend eating at least 4 cups of vegetables each day. Non-starchy vegetables in the cruciferous family are loaded with carotenoids and phytonutrients that protect against cancer, cataracts, sun radiation, free radical damage and ageing. Vegetables are 100 per cent necessary to produce collagen and healthy-looking skin, so try to get as many into your diet as possible.
Most people consume too many low-quality oils, like vegetable oils, margarine and soy additives. These cause oxidative damage to the skin and internal organs, making you look more drawn out and unhealthy. Switch out unhealthy oils and start to use extra virgin olive oil, raw coconut oil and avocado oil to support your body instead of damaging it. As you can see food is very important when it comes to improving your appearance, boosting skin health and protecting against premature ageing. To stay looking young and healthy is also very important to get at least 8 hours of sleep per night to restore your hormone balance and brain chemistry. Sleep helps to reduce stress and rejuvenate the skin so that you look and feel healthier and more energetic. Growth hormone is triggered during deep sleep which helps to restore the skin and cells throughout the body. You will also have less irritation and stress when you get enough sleep each night, and people will notice how calm and confident that you seem. Stress does some major damage to the body because it increases the cortisol hormone leading to oxidative damage, premature ageing, higher risk of diseases and inflammation, so find ways to relax like taking long walks at least 30 minutes a day, and avoid watching the news as this is very negative and triggers emotional stress. As a final note, we highly recommend an antioxidant supplement called CoQ10 in the form of Ubiquinol. This is one of the best antioxidants in the world to support the body as we get older, especially if you are taking statin medications.