Skin is the unsung hero of the organ. Your skin is the first organ of your body to show internal troubles. If you have feed your body with good nutrition such as antioxidants, healthy fats, water, vitamins, and other micronutrients, your body will show appreciation through its largest organ – skin.

Since skin ageing starts from the inside out, you should take care of your diet first. Of course, a balanced diet is the key factor to slow skin aging but other lifestyle factors like sun protection and your skin protection regimen should also be considered. Foods rich in vitamins and minerals may help slowdown some signs of aging.

Anti-ageing foods mainly contain various vitamins, ellagic acid, and natural collagen boosters. Collagen is found in the middle layer of your skin which helps to skin fullness and plumpness. As age increases, collagen gets depleted but eating good food helps your skin to glow and radiant naturally. Foods rich in vitamin C may help to reduce the signs of skin ageing.

Here are the best anti-ageing foods for healthy-looking skin as you age gracefully. 

1: Avocados

Avocados are the most delicious fruit we have with multiple nutrients. Avocados are high in monounsaturated and polyunsaturated fats that can nourish your skin and prevent dryness. It also acts as an anti-inflammatory to keep your immune system functioning properly. Studies suggest that lutein and zeaxanthin in the fruit may help to protect your skin from UV damage. It is also full of vitamins A, B, C, E, and K, which help your skin to glow and look gorgeous. You can add avocados to salads or make healthy pudding with it.

2: Broccoli 

Broccoli is packed with anti-inflammatory and anti-ageing properties! It is rich in vitamin C and vitamin K that are the best anti-wrinkle antioxidants. Your body needs vitamin C to synthesis collagen which is the skin’s support system. Try to eat broccoli raw or steamed for better results. You can add it to salads or soups. It is high in fibers and calcium too.

3: Nuts 

Nuts are packed with various nutrients such as proteins, vitamin E, essential oils, minerals, and antioxidants. Almonds and walnuts are full of vitamin E which are very helpful to protect your skin from the UV rays of the sun. Vitamin E also helps to strengthen your skin and give a glow. You can sprinkle some nuts over salads or stir them into the soup for a little crunch.

Walnuts have the highest antioxidant content of any nut and are high in omega-3 fats. This combination makes them an excellent anti-inflammatory snack for improved skin (and health in general). Walnuts can also help to improve your digestive health. Skin health is strongly linked to the health of our microbiome, and good gut health helps the skin maintain homeostasis for optimal protection, temperature control, and fluid retention.

I recommend including blueberries in your diet as an easy and delicious way to promote anti-ageing benefits. These little nutrient powerhouses are packed with antioxidants called bioflavonoids, which might help strengthen arteries, support skin health, and have anti-cancer properties. Blueberries may also help lower cholesterol levels.

Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)

4: Dark chocolates

Yes! Everyone’s favorite chocolates are nutritious as they are full of antioxidants even more than berries. Eating chocolates (not too much) can provide anti-aging properties. They contain cocoa flavanols which are potent antioxidants that protect your skin from the sun. It also protects your skin by enhancing blood flow, which helps nourish your skin and by improving skin moisture. Make sure to choose only dark chocolate with at least 70 percent cocoa in it.

Magnesium, another anti-inflammatory mineral, is abundant in dark chocolate. Magnesium decreases stress and increases the duration and quality of sleep, both of which contribute to skin ageing. Just make sure to examine the amount of added sugars in your favourite dark chocolate bar-too much sugar can cause skin problems. Sugar has a deleterious effect on collagen fibres, according to Baylor University College of Medicine research, and can cause the skin to seem rigid and less elastic.

I believe that citrus fruits such as oranges, grapefruits, lemons, and limes might be excellent choices when it comes to foods rich in vitamin C. These fruits not only contain antioxidants but also provide significant amounts of vitamin C, which may contribute to fighting wrinkles and promoting healthy skin.

Dr. Rajeev Singh, BAMS

5: Sweet potatoes  

Little knows but sweet potatoes are very beneficial for skin health. It is loaded with vitamin A which helps you to fight off fine lines and wrinkles by revitalizing damaged collagen. Eating sweet potatoes and other foods rich in vitamin A can also give you a lovely glow. Simply brush them with some extra-virgin olive oil, salt, and pepper before roasting them in the oven for about 35 minutes.

Judging from what I’ve seen, tea and coffee might offer anti-ageing benefits for skin as well. A study has suggested that the polyphenols found in coffee and green tea may have the potential to manage photoaging (skin ageing caused by sun exposure) and hyperpigmentation (darkening of the skin). However, it’s important to be mindful of your caffeine intake and consider your body’s tolerance.

Dr. Smita barode, B.A.M.S, M.S.

6: Tomatoes  

Tomato and tomato juice are high in lycopene, a natural carotenoid that protects skin against sun rays. Cooked or processed tomatoes are better than raw ones.

7: Fatty fish  

Fatty fishes such as salmon, mackerel, tuna are full of omega-3 fatty acids which are essential for glowing skin. These fats are also crucial to moisturize your skin and lowers the skin inflammation. These fishes are rich in vitamin E, zinc which has wound-healing material that helps to heal acne and irritation.

As a doctor, I strongly recommend including foods rich in vitamin A in your diet as an excellent anti-ageing food option. Vitamin A might help maintain the skin’s structure and reduce wrinkles. Good sources of vitamin A include egg yolks, carrots, pumpkin, liver, and fortified cereals. Adding these foods to your meals may support healthy skin and promotes a youthful appearance.

Dr. Anuja Bodhare, B.A.M.S, M.D (Ayu)

8: Pomegranate  

Great news! Pomegranate is an anti-ageing tonic. It may help you to look younger.

This healthy advice not only leads to more radiant skin and looking younger but also a healthier body and mind. Also, always think beyond the plate, as sleep, exercise, and sunscreen still count, no matter what you eat.

Also Read: 12 Proven Health Benefits Of Makhana (Fox Nuts)

Foods to limit consumption of

• Fried Food

Excessive fats and fatty diets can reduce blood flow to the skin, resulting in wrinkles and premature ageing. Toxins are naturally removed from your body when your liver is functioning properly. However, if these toxins pile up in your liver and aren’t adequately broken down, they can harm your skin, causing acne, sallowness, wrinkles, collagen loss, elasticity loss, redness, dehydration, and puffiness.

• Processed food and salt
  
  Excessive processed food and salt intake can accelerate the ageing of your body and skin. It’s frequently consumed through food products like pepperoni, pizza, chips, crackers, packaged soups and meals, and so on, and it causes the body to retain water and bloat when consumed late at night and in excess. When you eat a bag of chips or anything excessively salty as a midnight snack, you’ll notice that you’re puffy and dehydrated the next day. This happens because your body’s cells shrink, causing dehydration. Inadequate hydration causes wrinkles in the skin and accelerates the ageing process.
• Meat

Meat is a high-protein food that keeps you healthy and helps you restore muscle mass. Consumption of processed meats such as sausages, bacon, and deli meat, on the other hand, can cause dehydration and limit the body’s production of Vitamin C, which is necessary for collagen formation, accelerating ageing.

Skincare Routine

Along with a healthy diet and lifestyle, it is important to follow a healthy skincare routine. Cleanser, Moisturizer, and sunscreen are important steps in skincare. You may also add anti-ageing serums to your skincare routine.

Also Read: Wrinkles on Face: Scientifically Proven Management Options 

Conclusion

The foods you eat can affect your skin’s health and appearance, as well as how your skin changes as you age. Foods abundant in protein, good fats, and antioxidants, in particular, have been linked to the most skin benefits. Consider protecting your skin with other habits, including wearing sunscreen, avoiding smoking, being physically active, and using suitable skincare products, in addition to eating a nutritious diet rich in whole, plant-based foods.

Also Read: What Causes Thick Toenails: Understanding the Possible Underlying Conditions

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