As we age, our bodies undergo natural changes that can become more apparent, especially from the age of 40 onwards. Our daily diets can significantly impact our fitness, appearance, quality of life and disease risk. The human body depends on a variety of nutrients to support the natural aging process. While there's no magic food that reverses aging, certain foods can help slow down the process and potentially help you look and feel younger than your age. Adding nutrient-dense foods to your diet can help you look and feel your best as you age.
This article explores the best anti-aging foods that can nourish your body and promote radiant skin from within. By incorporating these foods into your diet and combining them with a healthy lifestyle, you can support your longevity and slow down biological aging.
Understanding the Role of Diet in Aging
As we get older our skin begins to lose its ability to fight off unstable oxygen molecules known as free radicals, and a lifelong accumulation of damage begins to show up on our face in the form of wrinkles, loss of elasticity and a dull, uneven skin texture. The foods we eat are often the main delivery system for the nutrients the body needs to fight against infection, inflammation and environmental factors that can wreak havoc on unprotected skin.
Our skin is a perfect barometer for what is going on inside us. When you maintain a diet rich in antioxidants, healthy fats, water, and essential nutrients, your body shows its gratitude by enhancing the appearance of your largest organ-your skin. The skin is often the first organ to reflect internal issues, including aging and illness. Researchers have even concluded that eating fruits and vegetables is the safest and healthiest way to combat dull skin and wrinkles caused by aging.
Key Nutrients for Anti-Aging
An anti-aging diet can help you look younger by packing your daily intake of food with powerful antioxidants like Vitamins C and E. It also helps prevent glycation, which is when sugars get into the skin and cause cross-linking among collagen molecules, which damages and destroys them.
Read also: The Hoxsey Diet
Several vitamins and minerals play a crucial role in maintaining youthful skin:
- Vitamins A, C, E, and K: These vitamins are great for encouraging skin health and boosting the immune system.
- Omega-3 Fatty Acids: These nutritional superheroes aid in everything from managing and alleviating inflammation to relieving skin dryness and irritation.
- Silicon: This mineral is associated with collagen and elastin, and even small amounts could be beneficial for improving skin texture and appearance.
Top 20 Anti-Aging Foods for Women
Here are 20 of the best anti-aging foods to incorporate into your diet:
1. Avocados
Most of us realize that avocados are a great source of healthy fats as they are jam-packed with inflammation-fighting fatty acids, which help support the immune system. Avocados are rich in anti-inflammatory fatty acids that help promote soft, smooth skin. They are also packed with essential nutrients that may help prevent the negative effects of aging, including Vitamins K, C, E, and A, B vitamins, and Potassium. A 2021 study led by researcher Naiman Khan from the University of Illinois found avocados were more beneficial to female participants than male. An avocado a day over 12 weeks was shown to help redistribute fat and help lower belly fat levels.
2. Beans and Lentils
These plant-based superfoods are loaded with essential amino acids, which improve your protein levels. As women age, protein requirements increase, making beans and lentils the perfect addition to an anti-ageing diet as they are full of disease-fighting fibre and phytochemicals. A great source of animal-free protein (just one-half cup of beans is equal to 1 ounce of animal protein) and essential micronutrients, beans also provide our bodies with valuable prebiotics, insoluble fiber that helps support gastrointestinal microflora, the key gatekeepers of skin health. If the balance of good versus bad bacteria in your belly gets out of whack, it can lead to wrinkles, acne, sun spots and rosacea, says Santa Monica, California-based dermatologist Ava Shamban. Avoid canned beans, which are high in sodium and can make skin look puffy. If you are short on time and need to use canned beans, make sure to drain and thoroughly rinse them before cooking.
3. Blueberries
These tiny berries make a fantastic antioxidant snack for women who want to improve their complexion. Blueberries are rich in vitamins A and C, as well as an age-defying antioxidant called anthocyanin, which gives blueberries their deep blue color. In addition to being one of the highest antioxidant foods, blueberries can also help protect against skin-damaging free radicals - such as sun exposure, pollution and stress. These powerful antioxidants may help protect your skin from sun damage, stress, and pollution by moderating the body's inflammatory response and preventing collagen loss. Blueberries are also a good source of vitamin C which has been seen to help prevent wrinkles.
Read also: Walnut Keto Guide
4. Broccoli
This green vegetable is an anti-ageing powerhouse, packed with vitamins C and K, calcium, folate, lutein, fibre and antioxidants. Broccoli is an anti-inflammatory and anti-aging powerhouse, packed with essential nutrients like Vitamins C and K, Antioxidants, Fiber, Folate, Lutein, and Calcium. Several studies, including the 2019 paper by the Friedman School of Nutrition at Tufts University in Boston, found that plant-based lutein is linked to supporting the cognitive performance of ageing eyes and brains. As we age, we all want to protect our eye health and brain function, making broccoli an excellent vegetable to include in your diet. Your body needs vitamin C for collagen production, a key protein in the skin that provides strength and elasticity. Lutein, found in broccoli, is believed to help maintain brain memory function.
5. Dark Chocolate
Unfortunately for those with a sweet tooth, milk and white chocolate are not included in an anti-ageing diet. Instead, it would be best to reach for the dark chocolate variety. Dark chocolate is a rich source of polyphenols, which act as antioxidants in the body. These antioxidants can produce a powerful anti-inflammatory response which can increase the blood flow to your skin. In addition, flavanols also help absorb UV radiation, protecting your skin from sun damage.
6. Edamame
As women enter perimenopause and menopause, oestrogen levels start to drop. This can have some severe consequences concerning bone health and the cardiovascular system. Soy foods, such as edamame, provide phytoestrogens, a food compound that is seen to help reduce bone loss and risk for heart disease.
7. Fatty Fish
Salmon and other fatty fish are highly nutritious. Salmon is a great source of many skin-positive nutrients, including vitamins A, D and E. They are packed full of omega-3 fats, which are great for fighting inflammation, heart disease and many other age-related conditions. They could also have anti-ageing benefits as research has shown that omega-3 fatty acids are linked to improving skin elasticity and hydration and can even help build a strong skin barrier to protect against UV light. In addition to helping neutralize free radicals, those volatile molecules that accelerate inflammation (and thus the aging process), salmon is a good source of readily absorbable protein. Protein is broken down into amino acids, which provide the building blocks for all cellular repair.
8. Flax Seeds
The tiny seeds we sprinkle on salads, yoghurt and smoothies do much more than provide some much-needed fibre. They are also great for skin health as flax seeds contain antioxidants and lignans, which are great for helping prevent fine lines. Walnuts and flax seeds also boast skin-softening alpha linoleic acid, an omega-3 fatty acid. In addition, the fatty acids also keep the skin moisturised and smooth. A 2019 paper published by the University of Manitoba in Canada found that flaxseed oil was great for women. They all had an improvement in skin properties following a 12-week study of flaxseed oil - including skin sensitivity, skin hydration, and less scaling and flaking.
Read also: Weight Loss with Low-FODMAP
9. Green Tea
Packed full of powerful antioxidants called epigallocatechin gallate (EGCG), green tea can help your skin fight against damage caused by UV rays. OK, we said water is your skin’s best friend, but green tea is a strong contender, too. When you enjoy green tea as a comforting hot drink or apply it topically as an active skincare ingredient, it is a potent natural compound that can help fight against DNA damage and combat the signs of ageing. Some recent studies, such as those conducted in China and Japan, have shown promising signs that green tea could help fight against age-related diseases and improve mortality rates.
10. Mushrooms
Mushrooms contain some unique and potential anti-ageing attributes which can not be found in plants or animals. One of the most common compounds found in mushrooms is beta-glucan polysaccharides - macromolecules rich in antioxidant and prebiotic properties. Various studies have indicated that some mushrooms could help women with their metabolic health, gut flora, cognitive functions and skin health.
11. Nuts
If you are looking for glowing skin, make sure you include nuts in your daily diet. Nuts are an important part of an anti-acne diet. Many nuts are an excellent source of vitamin E, which can help repair skin tissue, retain skin moisture, and protect skin from UV damage. Pumpkin and sunflower seeds are exceptionally high in vitamin E, while almonds are great for reducing inflammation (which often causes the skin to look older prematurely). Almonds have also been linked with a decrease in wrinkle width and severity in some studies. Walnuts are an excellent option for those who love a snack, as they are a great source of omega-3 and protein. As women age, their protein requirements go up, so start snacking on nuts. They make a terrific healthy alternative to crisps and other popular junk foods.
12. Rolled Oats
Sadly, we are not giving you the green light to eat an entire pack of your favourite flapjack biscuits. Instead, we are talking about those bags of plain porridge you see in the supermarket. It is considered one the healthiest breakfasts you could eat, as rolled oats can help lower cholesterol, reduce the risk of chronic illness and even regulate and reduce weight. Porridge also works as a great base for many other anti-ageing foods, including nuts, berries and flax seeds.
13. Olive Oil
Most people know that the Mediterranean diet offers many potential anti-ageing benefits and is one of the main ingredients in olive oil. Olive oil and fatty fish are full of healthy oils that help maintain your skin’s natural, disease-fighting barrier while warding off inflammation. It is high in healthy fats, which include vitamin E, antioxidants and powerful anti-inflammatory properties. These can all help reduce the appearance of fine lines and wrinkles. If you are not a fan of this rich oil in your foods, you can always apply it directly to your skin and hair - olive oil is known to have fantastic moisturising properties.
14. Papaya
Papayas contain lots of fibre, vitamins A and C, potassium and folate - all fantastic anti-ageing ingredients. This delicious fruit is rich in antioxidants, vitamins, and minerals that can help improve skin elasticity and reduce the appearance of wrinkles. They have also been found to contain a powerful enzyme called papain, known to support digestive health and traditionally used to help with conditions like irritable bowel syndrome (IBS) and constipation. The papain enzyme is excellent at breaking down the proteins in the digestive tract so your body can more easily absorb nutrients. Women are more prone to experiencing digestive issues after the age of 65, so eating fruits like papaya can help them stay comfortable. Therefore, consuming papaya or using products containing papain can help your body shed dead skin cells, leaving your skin glowing and revitalized.
15. Pineapples
Another tasty tropical fruit that has some potential to help keep you looking young is pineapples. Pineapple comprises a powerful enzyme called bromelain, which is responsible for many of its potential anti-ageing benefits. Bromelain is understood to have anti-inflammatory, antioxidant, and antibacterial properties. In addition, they also have lots of vitamin C and antioxidants, which boost your immunity and keep you energetic.
16. Pomegranates
This beautiful exotic fruit is packed full of antioxidants, fibre, protein, vitamins C, K and E, potassium, manganese, and much more. Pomegranates have been used for centuries as a healing fruit. They are rich in vitamin C and a variety of potent antioxidants. Some potential anti-ageing benefits for women include reducing inflammation, boosting testosterone levels, improving sex drive, and muscle recovery.
17. Red Bell Peppers
When it comes to foods to look younger, red bell peppers are something you should always keep in your fridge. Red bell peppers are packed with antioxidants. In addition to being rich in vitamin C, which is essential for collagen production, red bell peppers also contain a powerful antioxidant called carotenoids. They are loaded with antioxidants which are fantastic for anti-ageing properties. These antioxidants have shown promising signs of supporting eye health and cardiovascular health, which are issues women are prone to experiencing as they age.
18. Saffron
It is not only a vibrant spice. Saffron is also a valuable ingredient for skin care due to its crocin content. Crocin is an active compound with potent antioxidant properties that could potentially reduce oxidative stress by neutralising free radicals. Saffron also has the potential to fight inflammation, reduce hyperpigmentation and support wound healing.
19. Sesame Seeds
These little seeds are enjoyed in many of our favourite Asian meals and could also offer some anti-ageing properties. While they are well known for their antioxidant properties, some research also indicates that sesame seeds could trigger hair growth and even help with grey hair.
20. Turmeric
Research into turmeric, especially curcumin, shows that it may possess some incredibly strong antioxidant activity which may directly reduce skin ageing. Those prone to developing acne might benefit from adding more turmeric to their diets. This includes preventing moisture loss and protecting against wrinkles. In addition to its potential healthy skin-supporting properties, turmeric has also been found to be immune boosting and anti-inflammatory, all things women need in order to look and feel better.
Additional Foods for Radiant Skin
In addition to the top 20 anti-aging foods, consider incorporating these into your diet:
- Watercress: This nutrient-dense, hydrating green is an excellent source of calcium, potassium, manganese, phosphorus, and vitamins A, C, K, B1, and B2. The compounds in watercress act as a natural skin antiseptic, boosting circulation and delivering minerals to all cells in the body, resulting in improved oxygenation of the skin.
- Spinach: Spinach is a super hydrating vegetable loaded with antioxidants that help oxygenate and replenish your entire body. It contains high amounts of vitamins A, C, E, and K, magnesium, iron, and lutein.
- Sweet Potatoes: The orange color of sweet potatoes comes from an antioxidant called beta-carotene, which is converted into vitamin A in the body. Vitamin A may help restore skin elasticity, promote skin cell turnover, and contribute to soft, youthful-looking skin.
- Tomatoes: Lycopene, the carotenoid that gives tomatoes their bright red color, may help ward off UV-induced damage like sun spots and wrinkles.
- Fermented Dairy Products: Fermented dairy products, like yogurt and kefir, are packed with good-for-you ingredients that make them some of the best foods to eat that are good for your skin. They are a good source of probiotics and prebiotics, which help maintain a hydrated skin barrier.
- Passionfruit: Passionfruit - specifically the seeds - may help hydrate skin.
Foods to Limit or Avoid
Knowing what foods to fill up on is important, but when it comes to healthy skin, it’s also important to know what to avoid.
- Fried foods, processed foods, and sugary foods and drinks should all be eliminated or at least significantly limited.
- Alcohol is a diuretic, which means it can actually cause your skin (and your body) to lose moisture.
- For people struggling with chronic acne breakouts, reducing or cutting out dairy, especially teenagers, may control or greatly reduce stubborn acne.
Lifestyle Factors for Healthy Aging
While diet plays a significant role in maintaining youthful skin, other lifestyle factors are also crucial:
- Hydration: Plain water is your skin’s best friend. Drinking water throughout the day helps your skin replenish and maintain its supply of healthy moisture.
- Skincare Routine: Maintaining a skin-healthy diet is one way to help your skin stay youthful-looking and having a custom skincare routine is another.
- Sun Protection: Limit sun exposure and use sunscreen to protect your skin from UV damage.
- Consult a Dermatologist: Working with a dermatologist is the best way to ensure your skin gets exactly what it needs to look its best.