What if I told you that you can achieve younger-looking skin by simply being a bit smarter about what you eat?
This is not an exaggeration. To speak honestly, there’s a lot of research to back that claim up. There are studies suggesting that your nutrition is responsible for the appearance of fine lines, wrinkles and age spots.
Just take a look at IOSR Journals
Now, let’s find out what foods do you really need to improve the quality of your skin?
You can think of these berries as the powerhouses of antioxidants, which can neutralize the free radicals in your body, thus boosting your immune system.
Free radicals, in case you were wondering, are molecules that damage parts of your healthy cells. If not neutralized early enough, their damaging effects can reach your skin’s tissues, resulting in wrinkles, fine lines and dehydration.
Blueberries are also rich in vitamin C, one of the best vitamins for your skin. It has the ability to boost collagen production, an essential component of the skin’s structure.
The more collagen you have, the more supple and youthful your skin will look.
Additionally, Vitamin C has a brightening effect. If you have dark spots, sun spots or acne scars, this vitamin can definitely help make them less visible.
Now, here’s a secret: While increasing your intake of vitamin C can benefit your skin, there is research suggesting that topical application of the vitamin will yield much better results.
Broccoli isn’t the tastiest vegetable around, and I agree. But, before you scroll down, listen:
Your parents weren’t lying when they told you that broccoli is good for you. Consisting of large amounts of vitamins C and E, this vegetable can strengthen your skin’s natural barrier and aid in its repair.
Broccoli can also enhance your skin’s immune system, so you are less likely to get skin infections. It facilitates faster skin cell renewal, making for a naturally glowing complexion.
Now, you might be wondering: How can you make broccoli taste better?
Well, you can roast or blanch it. Steaming is good, too, but just make sure you don’t over-steam it.
Pomegranates have always been popular when it comes to skin aging, and it’s not surprising why. Packed with anthocyanins, they can protect your skin against oxidative stress.
Pomegranates are also rich in punicalagins, which help with cell renewal and in preventing wrinkles. In addition, the fruit contains ellagic acid. This acid boosts the skin’s collagen production and enhances your skin’s protection against UV damage.
There is research showing that people who drink green tea have cells that age much slower than those who do not. Researchers behind the study regarded the anti-aging benefits of green tea as the main reason. Refer to this article for more information: NCBI
And I couldn’t agree more with that.
Packed with oligomeric proanthocyanidins, green tea can help reverse premature skin aging and maintain healthy skin cells. It also contains theanine to reduce your stress level.
Now, why stress?
Well, stress plays a lot of tricks to mess with your skin. Elevated stress levels can result in a breakdown of those fragile capillaries in your under-eye areas, making you feel more tired than usual.
Stress can also accelerate cellular aging, which makes fine lines and wrinkles appear more quickly.
In Japan, studies show that people can reap the greatest benefit by drinking around 5 cups of green tea every day. But, you don’t necessarily have to drink as much.
Hint: A Japanese cup is actually smaller than a US cup. So, you receive the same benefits by drinking 2 cups of green tea with a typical US cup.
Avocado isn’t popular just because of its taste. It’s full of nutrients and fatty acids that can improve your skin from the inside and out.
Let me give you some examples:
- Avocados contain great amounts of antioxidants. They have alpha-carotene, beta-carotene and lutein.
- You can also find high levels of vitamins C and E in this superfood. These two vitamins are known to have a synergistic effect on one another.
Another key component of avocados for skin health is their oleic acid content. This is a type of fatty acid that maintains the skin’s softness and hydration. It’s helpful in regenerating damaged cells, too.
Honestly, papayas are great anti-aging foods, but they aren’t given as much recognition.
Papayas possess alpha hydroxy acids. These are the same acids you find in a lot of skin care products.
This fruit contains vitamins, namely vitamins A, C and E, which can slow down the signs of skin aging as well as reduce the appearance of fine lines and enlarged pores.
While you can eat papaya to enjoy its benefits, you can also utilize it for your skin care regimen. Applying a papaya peel to your skin, for example, can brighten and tighten your skin. You can even use it as a mask for exfoliation.
Believe it or not, the same banana you add to your pancakes and smoothies is actually abundant in anti-aging benefits.
The fruit contains an ample amount of manganese, which protects the skin against free radical damage (as discussed earlier). It also has vitamin B6, an essential component of your skin’s maintenance.
If you use it topically, you can combat skin dryness, too!
While expensive collagen skin creams may work well, you shouldn’t solely rely on them if you want longer-lasting results. Try bone broth.
It’s packed with a lot of anti-aging nutrients, which helps turn back the hands of time for your skin.
Bone broth contains collagen, the protein that strengthens the skin, and prevents wrinkles and aging. Apart from that, it can also help heal your gut. When your gut is healthy, it’s able to prevent inflammation, which can have the effect of speeding up skin aging.
Glycine is another important component contained in bone broth. It helps the liver flush out toxins from the body, de-aging your cells in the process. And then there’s glycosaminoglycans, which include hyaluronic acid.
Hyaluronic acid is considered one of the best ingredients to remedy aging skin. It works by locking moisture into your skin so it stays plump and elastic. It makes fine lines and wrinkles a lot less noticeable, too.
Kombucha, kimchi, sauerkraut… yeah, those things.
If you look closely, fermented foods don’t benefit your skin directly when eating them. They work primarily in your gut.
Now, let me ask you a question: Have you ever heard of leaky gut?
It occurs when there are so many bad bacteria in your gut that they cause toxins to escape through the intestines. This triggers inflammation in your entire body, including your skin.
Yes, you guessed it right. Old-looking skin.
Ever heard of lycopene?
It’s what gives tomatoes their red color, and apparently, it’s also what gives them their potent anti-aging benefits.
In a 2008 study, researchers found that among its 20 participants, those who had high levels of lycopene had smoother skin. Cool, right?
Well, there’s more.
Eating more lycopene can also help protect you from sunburn. That’s what was able to establish.
Note: Lycopene is great, but lycopene supplements aren’t. They can’t really protect you from the sun and its harmful rays.
So, instead of investing in those supplements, why not eat more guavas, watermelon and carrots? They’re rich in lycopene, too.
Healthy eating can take you one step closer to younger-looking skin, and these anti-aging foods can definitely make you look younger.
By supplying your skin with antioxidants, vitamins and nutrients, your skin can stay supple and elastic without the need for expensive creams and lotions.
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