Anti-Aging Nutrition – The Best Foods To Fight Aging

13 Nov 2020

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How To Stop Aging?

None among us can say that we don’t wish we were 18 again. Aside from the fact that youthfulness is associated with carefree exuberance and optimism, it is also the time when you are at the peak of your health. This doesn’t mean that positivity and good health should fade with age! There’s a lot that you can do to delay or slow the aging process and it all begins with your diet. 

So, instead of splurging on expensive and often ineffective anti-aging creams, anti-wrinkle serums, and cosmetic procedures, try to focus on healthy balanced nutrition. To get started, you can make it a point to include some of the best anti-aging foods in your regular meals. Here’s how to stop aging skin with nutrition and diet. 

The Best Anti-aging Foods 

Eating healthy doesn’t mean eating expensive. Instead of looking for expensive and exotic foods like avocados and broccoli, focus on local produce. Not only are regional foods just as healthy, they’re also an eco-friendly choice. Here are some inexpensive and accessible anti-aging foods in India.

1. Bell Peppers

Bell peppers should definitely be at the top of any anti-aging food list simply because of their high antioxidant content (1). Red peppers are the most nutrition-dense and green peppers or capsicum are the least because of differences in harvest time. But, they will all give you the same rich blend of nutrients. 

The vitamin C content of bell peppers is not just known for its antioxidant effects, but also for a stimulating effect on collagen production. Additionally, bell peppers are packed with antioxidants known as carotenoids. These antioxidants can protect against skin damage and degradation that is accelerated by sun exposure, pollution, and environmental toxins (2)

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2. Papaya

While there are no foods that reverse aging, papaya does come pretty close. These cheap and widely available tropical fruits are packed with vitamins, minerals, and antioxidants that can do what anti-serum wrinkles promise to do – improve skin elasticity to reduce wrinkle formation (3)

In addition to antioxidants that protect against aging linked to oxidative stress, papayas also contain the papain enzyme. This enzyme exhibits anti-aging effects through its anti-inflammatory properties and it is even used as an ingredient in many cosmetics and exfoliating products. 

3. Spinach

Spinach is one of the most widely consumed leafy greens in India and you certainly should include it in any diet with natural anti-aging foods. A good source of vitamins A, C, E, and K, as well as minerals like iron and magnesium, spinach is a superfood in every sense. Spinach is also a good source of the carotenoid lutein, which is often used in eye health supplements because it protects against age-related macular disease (4).

In addition to improved collagen production because of spinach’s vitamin C content, vitamin A in the leafy green supports healthy shiny hair and vitamin K lowers inflammation. 

4. Walnuts

Walnuts are nutrition-dense and just a handful of the nuts will give you all the anti-aging benefits you seek. They are a good vegetarian source of protein and omega-3 fatty acids, which are particularly effective at protecting against the effects of aging. 

Omega-3 fatty acids are known to promote skin health and have even been shown to protect against degenerative brain conditions like dementia or Alzheimer’s, which are associated with aging. 

5. Eggs

Eggs are frequently overlooked, but that would certainly be a mistake if you’re concerned with prematurely aging. Most of the health benefits of eggs are linked to its high-quality protein content, which is absolutely essential for collagen production.

 Make sure that you eat the yolk too, as the idea that egg yolk is bad for you is a myth. Yolks are actually the most nutritionally rich part of eggs and will give you a good dose of biotin, which plays an important role in the growth and development of skin cells, hair, and nails. 

If you can’t eat eggs and aren’t getting enough biotin in your diet, make sure to take a biotin supplement.

6. Fatty Fish

Fatty fish is one of those foods that makes the Mediterranean diet so healthy. Fish like salmon are a source of healthy omega-3 fats, which are known to reduce inflammation in the body, lowering the risk of heart disease and other conditions that become more common as we age. 

Aside from those benefits, studies suggest that omega-3s from fish like salmon or fish oil supplements can reduce inflammation and sun damage from UV rays (5). Salmon also contains the carotenoid antioxidant astaxanthin, which is credited with anti-aging benefits for the skin. 

7. Dark Chocolate

Dark chocolate is often described as a superfood and with good cause. It is said to contain flavanols that are even more potent than those found in some of the healthiest fruits like blueberries. Aside from antioxidant benefits that can reduce the impact of oxidative stress or aging on skin and blood vessels, studies show that dark chocolate intake can also improve insulin sensitivity and enhance arterial function (6).

Flavanols in chocolate are notable for increasing sun protection, but that means you should be looking for dark chocolates with high cocoa content rather than milk chocolates. This is helpful as sun exposure is regarded as the most important cause of skin aging. 

Take Away Tips

Apart from food and diet, here are some other ways of maintaining young, radiant skin: 

  • Protect yourself from sun by using sunscreen and protective clothing
  • Avoid smoking
  • Avoid strong soap
  • Shave carefully
  • Maintain gut health
  • Keep yourself hydrated 
  • Exercise regularly
  • Try relaxation techniques such as yoga and meditation

FAQs 

  • How can I stop my face from aging?

Aside from eating anti-aging foods like papaya, walnut, eggs, and fish, you should also take steps to avoid behaviors that are known to accelerate skin aging, particularly on the face. This means that you should stop smoking, avoid sleeping positions that increase wrinkle formation, and limit time spent out during peak sunlight. 

  • Can you reverse aging skin with diet?

Nutrients like vitamin C can help skin cell regeneration and this can reduce wrinkle formation and will reduce sun damage from UV radiation when exposed to sunlight. However, the extent to which skin aging is reversible is limited, making it important to focus on preventive care.

  • Are eggs good for anti-aging?

Eggs are among the best anti-aging foods that you can choose from because of their high content of protein, B vitamins, and other nutrients like biotin. Biotin is actually regarded as one of the most important nutrients for skin, hair, and nail health. 

  • What are the 3 foods to never eat?

Trans fatty acids, which are found in most junk foods from chips to burgers, are known to stimulate the inflammatory marker interleukin 6. This is linked to premature aging. Sodium rich foods are again best avoided as they contribute to water retention and aging, also increasing the risk of heart disease. Sugar rich foods are next as sugar encourages the formation of collagen-damaging advanced glycation end products or AGEs.

  • How can I tighten my skin?

In addition to eating anti-aging foods and taking nutritional supplements like biotin and collagen, you should also use a moisturizer regularly, use sunscreen when venturing outdoors, massage the affected area of skin regularly, and adopt a healthy weight-loss program if you are overweight.

  • What is the best fruit for anti-aging?

While it’s hard to point to a single fruit as the best choice for anti-aging benefits, papaya does come pretty close. Nutritionally dense and rich in antioxidants, papaya can improve skin elasticity and reduce wrinkle formation. 

  • Does coffee age your skin?

Caffeine in coffee is a known diuretic, which means that it has a dehydrating effect. When consumed in excess, it can also increase skin dehydration, which triggers inflammation and collagen loss that ultimately results in premature aging. 

References:

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4075694/
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3942711/
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3508853/
  4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6164534/
  5. https://pubmed.ncbi.nlm.nih.gov/21569104/
  6. https://pubmed.ncbi.nlm.nih.gov/18716168/

Recommended Reads:

https://www.setu.in/blogs/lifestyle/5-reasons-turmeric-is-the-solution-to-all-your-aging-problems

https://www.setu.in/blogs/food/8-ayurvedic-herbs-to-fight-skin-aging-in-your-30s/

https://www.setu.in/blogs/mind/keeping-your-brain-sharp-healthy-as-you-age/

https://www.setu.in/blogs/lifestyle/take-this-secret-ingredient-for-glowing-skin

https://www.setu.in/blogs/mind/this-is-what-sleeping-well-really-does-to-your-body?source=Magazinepage&element=all_magazine

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