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.
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.
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.
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)
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
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.
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.
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)
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)
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.
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.
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
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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Women are the pillars of the family. They always balance the demands of family, work, and society. They also have social pressure to eat in a certain way. But, maintaining a healthy diet can be difficult for women. Choosing healthy foods and drinks is the cornerstone of health. It boosts not only your energy but also keeps you healthy during various stages of life.
As women, we often prone to neglecting our health and dietary requirements. It can be because of our busy schedule or used to prioritize our family’s health before our own. This can also be one of the reasons that you are trying to stick to your diet plan so strict that it leaves you short on nutrients and low on energy.
The food choices you make every day may affect your health eventually in life. Choosing healthy food can prevent or manage various health problems that affect women. Also, it is important to note that women have different daily nutritional requirements than men.
As children, dietary requirements are the same in both genders. But as females reach puberty, the nutritional needs increase because of physical and hormonal changes.
Hormonal changes such as menstruation, pregnancy, and menopause can cause changes in the female body where a healthy diet plays an important role. While women need fewer calories than men, they require a higher amount of vitamins and minerals.
The amount of blood present in your body depends on iron levels. Iron helps to form haemoglobin that carries oxygen in your blood. Iron is essential for everyone, but the amount needed is different for women in every phase of life. Because of loss of blood during menstruation, pregnancy, and delivery; women require the double amount of blood as men. Low levels of iron may cause iron-deficiency anaemia. Here are a few tips to get enough iron from your diet-
Folate or vitamin B9 is essential during childbearing age. It decreases the risk of birth defects when taken before conception and during the first few weeks of pregnancy. Folate can also reduce the risk of getting certain types of cancer and helps to produce estrogen after menopause.
Foods to get folate or vitamin B9 are as follows:
For healthy bones and teeth, we need to eat calcium-rich foods every day. Calcium also helps to regulate the heart’s normal rhythm and normal functioning of the nervous system. If you don’t get enough calcium, your bone will weaken, and this may lead to osteoporosis. Osteoporosis condition is more common in women than in men. Also, calcium deficiency can lead to irritability, weakness, fragile bones, etc. Some tips for more calcium consumption-
Everyone should be taught about the five healthy groups i.e., Grains, proteins, vegetables, fruits and dairy products. Food items with different colors, textures and tastes, both fresh and cooked should be included at every meal and for snacks. The healthiest and the cheapest drink is nothing else but clean water.
Dr. M.G. Kartheeka, MBBS, MD
Also Read: What Are Whole Foods? A Comprehensive Guide to Healthy Eating
For healthy absorption of calcium, you need to take vitamin D and magnesium along with calcium. Without magnesium and vitamin D, the body is unable to metabolise and use calcium. Here are some sources of vitamin D and magnesium –
Women are recommended for and are found to prefer healthier eating habits in the form of wholesome foods, green vegetables, fruits, cereals, etc. which is critical especially iron-rich foods for optimal energy, growth phases that a female goes through and the mood.
Dr. Ashish Bajaj, M.B.B.S., M.D.
Also Read: Ozempic Foods to Avoid: An Integrated Care Approach for Better Health
The dietary requirement is different in every step for women. There are some phases of life where they need to prioritize healthy diet:
1: Daily, healthy eating tips for menstruating women –
2: Healthy eating for pregnant and breastfeeding women
During pregnancy and breastfeeding, a woman needs 300 extra calories than normal women. Because of the increased requirement, you need to focus more on a healthy diet.
3: Diet tips to ease the menopausal symptoms
It is important to understand that women’s nutrition requirement differs from that of men. Include food items in your diet that not only boost your energy levels but also keeps you healthy to perform better at each stage of your life.
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