Nutrition Made Simple

ANTI-AGING FOODS YOU MUST INCLUDE IN YOUR DIET

May 18 2021

anti-aging, anti-ageing, wrinkles, pimples, acne, pigmentation

anti-aging, anti-ageing, wrinkles, pimples, acne, pigmentation

Anti-aging foods can help you to get beautiful, glowing skin. While you Include vibrant foods in your diet like antioxidants, healthy fats, water, and other essential nutrients, your body shows its appreciation through your skin. 

Skin is our body's largest organ and often the first part of our body to show internal trouble. Have you ever wondered what the safest and healthiest way to combat fine lines and dull complexions? Well, research says that it is none rather than consumption of fruits and vegetables. So are you ready to glow? Here in this article, we will explore various anti-aging foods to nourish our body for a glow that comes from within. 

Watercress

This nutrient-dense hydrating leafy green won’t disappoint with you the benefits it has to offer. Watercress is loaded with calcium, potassium, magnesium, phosphorus, and various vitamins including A, C, K, B1, and B2. Being packed with vitamin A and vitamin C, watercress neutralizes free radicals thereby keeping fine lines and wrinkles at bay. Watercress is believed to enhance oxygenation in the skin by increasing the circulation of minerals to all body cells. 

So today, try adding watercress to your slay for glowing skin and better overall health. Other benefits provide by watercress are as follows'

  • boost immunity
  • aid digestion
  • provide thyroid support due to iodine content

Red bell pepper

When it comes to anti-aging foods, we can not forget to mention red bell pepper. Red bell pepper is loaded with antioxidants and vitamin C.  Vitamin C is considered a good nutrient for collagen production while carotenoids- powerful antioxidants present in a red bell pepper- offer a variety of anti-inflammatory properties. 

What are carotenoids? Carotenoids are the plant pigments responsible for the bright colours of various fruits and vegetables. Carotenoids are believed to protect skin from sun damage, pollution, and environmental toxins. 

You may try adding sliced bell peppers in hummus and have it as a snack. Also, you may add them into a raw salad or cook them in the stir fry. 

Papaya

Papaya is that delicious food that improves skin elasticity and minimizes lines and wrinkles with a variety of antioxidants, vitamins, and minerals. Papaya is the source of the following vitamins and minerals:

  • vitamin A, C, K, and E
  • Potassium
  • Calcium
  • Vitamin B complex
  • Magnesium
  • Phosphorus 

Experts believe that antioxidants in papaya fight against free radicals and delay signs of aging. Besides, there is another enzyme called papain that provides additional anti-aging benefits. Other than papaya, papain is also present in many exfoliating products. 

So include papaya in your diet as it helps to shed dead skin cells and make your skin more vibrant and glowing. 

You may try drizzling fresh lime juice over papaya and have it in your breakfast. Also, you may try preparing a papaya mask at home for your next night in.

Blueberries

Ever wondered what's responsible for the deep beautiful colour of blueberries? It's anthocyanin. Apart from proving blueberry its colour, anthocyanin had antioxidant properties. Also, blueberries being rich in vitamin A and C can help you protect from skin damage due to sun, stress, and pollution. 

So try adding blueberries to your smoothie or fruit bowl and let it add a beautifying punch to your diet. 

Broccoli

Broccoli is packed with so many nutrients including

  • vitamin C and K
  • fibre
  • lutein
  • calcium
  • folate

All of them make broccoli an anti-aging powerhouse. Collagen is the protein present in our skin that is responsible for the skin's strength and elasticity. And for the production of sufficient collagen, you need sufficient vitamin C. 

Besides the anti-aging benefit, broccoli offers other numerous health benefits as well. Lutein present in broccoli preserves brain memory as well as vitamin K and calcium. This keeps your bone stronger and keeps you away from osteoporosis. So is there anything that this anti-aging cruciferous vegetable cant do? 

You may have raw broccoli in your snacks. Or if you have time, you may consider steaming it before eating. 

Spinach

Spinach is packed with numerous antioxidants that help to replenish the entire body. Besides, spinach is a good source of :

  • Vitamin A, C, E, and K
  • Lutein
  • plant-based heme iron
  • magnesium

The vitamin C present in this versatile leafy green keeps skin firm and smooth by enhancing collagen production. What more is that vitamin A, another constituent of spinach promotes healthy and shiny hair. Besides, Vitamin K helps to minimize inflammation in cells. 

So try adding spinach to a smoothie or a salad. Also, you may consider referring to other recipes to prepare spinach chips and cheesy burgers. 

Nuts 

Various nuts including almonds are a great source of vitamin E. Vitamin E not only repairs skin tissue but also retains skin moisture. Omega 3 fatty acids contained in walnuts help in strengthening skin cell membranes. While preserving the natural oil barrier, walnuts give skin a beautiful glow. Furthermore, walnuts are believed to protect the skin from sun damage. 

So try sprinkling some nuts on your salad. Also, you may have nuts as part of your snacks. Studies show that with the removal of skin, the nuts lose 50 percent of their antioxidants. So try not to remove the skin. 

Intake of nuts is associated with a reduced risk of heart disease and type 2 diabetes. Also, almonds intake is linked with the potential prevention of cognitive decline in older adults. 

To sum it up

So without waiting any longer, including these anti-aging foods in your diet. With these foods, gain fuel to look and feel your best. If you are looking for more delicious plants to try, you may consider choosing those fruits and vegetables that are deep in colour. The rich shades of the fruits and veggies are usually an indication of stronger radical fighting ability. This keeps your skin healthy and vibrant. So always try adding more colours to your plate. The more different colours of veggies and fruits you have on your plate, the better it is.

 You may also check out Alvizia Alenglow Premium L-Glutathione and vitamin C Kit


This article is the sole opinion of the author and Alvizia Healthcare holds no responsibility for the content. *

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