If your skin has been a bit lackluster lately, it might be related to your diet. The use of nutrition as an antiaging tool, is becoming an increasingly popular means to a more youthful-looking complexion. And while no food can give you instant glowing skin, there are some foods that have been studied to help boost skin health.

What causes signs of aging?

Our skin is a window to our overall health and a reflection of everything that’s happening inside our bodies, from our nutritional status to our liver function. Our skin shows signs of aging as a result of both factors that we can’t control, like genetics and time, as well as external influences such as sun exposure, smoking and pollution.

Experts note that there are a variety of anti-aging foods that you can eat that can work wonders in helping to fight off skin-damaging free radicals, repair collagen in the body, and reduce inflammation. From omega-3-rich salmon and flaxseeds to vitamin C-packed citrus fruits.

Here are 30 of the best anti-aging foods to make sure you are incorporating into your diet. Get ready to feel young!

1. Blueberries

Considered a superfood, these berries are one of the healthiest foods you can eat with numerous health benefits. They have powerful antioxidant properties in them that help fight off free radicals, which may lead to slowing down aging. Blueberries are rich in flavonoids such as myricetin, quercetin, and kaempferol. These are rich sources of vitamins C and K and other nutrients that have an anti-aging effect and prevent cell damage. Blueberries are so versatile that you can enjoy them in smoothies, salads, or even on their own.

2. Green Tea

Green tea contains numerous beneficial compounds in it, such as antioxidants and phytochemicals, that may decrease inflammation in the body. Accelerated aging is usually caused by increased inflammation, and the compounds in green tea may fight off free radicals that can cause damage to cells. Green tea can be consumed traditionally or even more popularly through matcha powder.

3. Spinach

Leafy greens, like spinach, are filled with tons of vitamins that act as antioxidants. These anti-aging foods are also filled with loads of fiber that are great to keep your heart and digestive system healthy. You can add spinach to salads, smoothies, and even soups.

4. Dark Chocolate

Dark chocolate may increase the blood flow and circulation in the skin, which may increase the moisture in the skin. This can reduce the formation and appearance of wrinkles. This food is also high in antioxidants and may also aid in reducing inflammation levels in the body. Dark chocolate can be enjoyed by itself or with nuts such as dark chocolate almonds.

5. Avocados

Avocados are packed with healthful fats that may be beneficial to skin health. Research has shown people who eat diets higher in monounsaturated fats; the type of fat found in avocados, have a lower risk of severe facial skin aging. Avocados also pack the compounds lutein and zeaxanthin, pigments that can help maintain eye health and reduce risk of macular degeneration due to age. You can add avocados to salads, sandwiches, and smoothies or enjoy a breakfast of smashed avocado toast.

6. Flaxseeds

Hydration is key to helping to ward off wrinkles and keep your skin looking supple and youthful. One study found that participants who supplemented their diets with flaxseed oil experienced a 39% increase in skin hydration after a period of 12 weeks. An improvement in skin roughness and smoothness was also observed from eating this anti-aging food.

7. Salmon

Another omega-3-rich food is salmon. The type of omega-3 fat found here, called DHA (i.e., docosahexaenoic acid), is of particular importance to protecting the brain, heart, and eyes from aging. Studies show that people who include DHA in their diets also have lower risks for the main causes of vision loss as we age, including macular degeneration.

8. Legumes

Lentils, chickpeas, split peas, or black, kidney, navy, or pinto beans, legumes are packed with nutrients that support mental health, such as folate, calcium, copper, magnesium, iron, and zinc. The folate in beans protects against a memory-destroying compound called homocysteine. The antioxidant phytonutrients in legumes, such as saponins and phytosterols, may help protect against wrinkles and can also help lower cancer and heart disease risk. Try legumes in chili, bean burritos, or soup.

9. Collagen

Collagen is the main structural component of our connective tissue. And as we age, our body’s collagen supply naturally declines. Thus, consuming collagen supplements can help to combat this natural progression of age. Collagen powder can be easily mixed into beverages. It’s tasteless and dissolves instantly. You can blend it into your coffee for a frothy and delicious beverage.

10. Mushrooms

Mushrooms are high in Vitamin D, which is important in the formation and maintenance of normal bones and plays an integral in supporting our immune system. Next time chop up some mushrooms to add some extra nutrition to your meal.

11. Lemons

Start off your morning with a glass of warm lemon water. These citrus fruits are packed with vitamin C, which is crucial in skin health. One study found that women who consumed more vitamin C had a lower likelihood of a wrinkled appearance and skin dryness, making it one of the best anti-aging foods.

12. Beans

Beans and legumes are packed with the nutrients associated with healthier aging, including fiber, folate and trace minerals like iron and zinc. And they’re rich in protein, which makes them a good swap for animal-based proteins, such as red meat, that may stoke inflammation levels and shorten life span.

13. Whole grains

From whole wheat and farro to millet and oats, whole grains deliver in a big way when it comes to fighting age-related body declines as well as diseases like cancer and heart disease. Because they still retain their nutrient-packed outer hulls rather than losing them in the refining process, whole grains provide nutrients like folate and other B vitamins, and free-radical-squelching compounds including phenolics and lignans. Even more notably, they supply plenty of fiber, which has been associated with longer telomere length in studies. Oats and barley are particular standouts. They’re rich in soluble fiber, a nutrient that helps control blood sugar levels, and fights the insulin resistance that tends to increase with age. Insulin resistance can also damage and shorten telomeres.

14. Olive Oil

This delicious oil is rich in heart-healthy monounsaturated fatty acids can help to improve the health of our hearts. Utilize olive as a salad dressing mixed with balsamic dressing or drizzle it over vegetables and roast them in the oven for additional heart-healthy benefits. You can also apply it topically for some extra moisturizing. Olive has been linked to possibly helping to ward off skin cancer.

15. Pineapple

This tropical fruit has a hidden anti-aging trick up its sleeve. Pineapples are rich in manganese which your body needs to activate the enzyme prolidase. Eating more pineapples will provide your body with the amino acid proline. Proline helps the formation of collagen in your skin. Collagen helps to improve the strength and elasticity of your skin. Try adding in some pineapples for a delicious anti-aging snack. Enjoy it by itself or put together a tropical fruit salad.

16. Turmeric

This spice contains compounds that act as natural antioxidants. Oxidant damage can negatively affect the appearance of the skin but can also influence the body’s ability to produce energy. Turmeric is also used to lower inflammation and may be able to help treat various dermatological skin conditions as well, thus making it an anti-aging food.

17. Coconut

Coconut is not only highly nutritious and rich in fiber, vitamins, and minerals, it also helps support the natural chemical balance of the skin to help to prevent wrinkles, and it functions as a protective antioxidant. It is also great for hydrating both skin and hair and also helps de-hydration when taken by mouth, as it contains loads of electrolytes. Coconut also helps promote healthy-looking hair, and it can help control dandruff. And coconut oil can make an excellent moisturizer when applied topically.

18. Pumpkin

The vibrant orange color of this squash indicates that it’s loaded with beta-carotene, a powerful antioxidant. This gets converted to Vitamin A in the liver, which helps prevent wrinkles and keep your skin youthful and moisturized. This is the perfect food if you are experiencing dry skin. Pumpkin is also loaded with vitamin C, another antioxidant that protects collagen and boosts our immune systems.

19. Carrots

Carrots are not only good for your eyes but are also amazing for smooth skin. Carotenoids, found in carrots, are your protection from everyday pollutants and can help to ward off prevent wrinkles. The beta carotene in carrots is a skin-friendly nutrient that gets converted to vitamin A inside the body and can protect your skin from the sun’s harmful rays.

20. Kale

Dark leafy greens, like kale, are high in antioxidants and other nutrients like vitamin C that boost your body’s collagen production, improving the texture, appearance, and firmness of your skin. Kale is delicious in a salad or smoothie or as kale chips.

21. Oranges

Another vitamin C powerhouse! “Oranges and other citrus fruits are high in carotenoids, compounds that protect your skin from UV light to keep it firm and prevent wrinkles,” Arsenault explains. Oranges are also excellent self-contained snacks that are easy to throw in your bag and take on the go without a mess.

22. Yellow Squash

There is a wealth of anti-aging food power in yellow squash, including vitamin A and B vitamins like B6, riboflavin, and folate. These vitamins are critical to maintaining your body’s metabolism and can help mitigate the slowing of the metabolism as you age. Try roasting some squash in the oven, eating pasta with spaghetti squash instead of noodles, or making some squash soup.

23. Eggs

Eggs, especially the yolk, are a rich source of choline, a nutrient that can help to support our brain and memory function as we age. They also contain biotin, which promotes hair and scalp health. Hard-boiled eggs are a low-calorie and nutritious snack.

24. Bell Peppers

Bell peppers are a great source of antioxidants such as carotenoids, which aid in anti-aging by reducing skin damage caused by the sun, illness, and smoking and alcohol consumption. Different ways you can enjoy bell peppers is by chopping them up in a salad, sautéing them in a veggie omelet, or chicken fajita pasta with bell peppers.

25. Manuka Honey

Manuka honey, reduces inflammation, which aids in anti-aging by reducing inflammatory cytokine formation. Some good ways to enjoy manuka honey is adding 1-2 teaspoons to your iced coffee with vanilla and nonfat milk or almond milk, having a peanut butter and honey sandwich, or adding manuka honey on top of pancakes. Because of its hydrating properties, this type of honey is also found in a lot of anti-aging skincare lines.

26. Cruciferous vegetables

Broccoli, cabbage, cauliflower, collards, Brussels sprouts and other cruciferous vegetables, named for their cross-shaped petal formation when the plants flower, have long been linked with a lower risk of age-related diseases, like cancer and heart disease. They’re also rich in fiber, vitamins A, C, folate and vitamin K which are all associated with healthier aging.

A key phytonutrient in cruciferous veggies, called sulforaphane, appears to be especially protective at fighting the chronic inflammation that makes us age faster. One study found sulforaphane to be a potent activator of the body’s NRF2 signaling pathway, which controls gene expression and is crucial for suppressing inflammation, improving antioxidant function, triggering our natural detoxifying processes and guarding against degenerative brain disorders.

27. Papaya

This tropical fruit naturally contains the enzymes papain and chymopapain. These enzymes help to support digestion which in return supports gut health. Try making a tropical fruit salad full of papaya, pineapple, and mango for a healthy source of nutrients throughout the week.

28. Sweet potatoes

Sweet potatoes contain an antioxidant called beta-carotene, which helps with anti-aging. And this antioxidant converts to vitamin A, which has been shown to improve facial wrinkles and skin elasticity. Some delicious ways to add sweet potatoes into your diet are by making a loaded baked sweet potato, oven-roasted sweet potatoes as a side, or sweet potato brownies, if you are craving dessert.

29. Walnuts

These tasty nuts are a plant-based source of omega-3 fatty acids, which help to support our cognitive function as we age. Walnuts can be enjoyed as part of a tasty trail mix, mixed into salads for a satisfying crunch, or sprinkled on top of oatmeal.

30. Strawberries

These delicious red berries are full of antioxidants, nutrients that can help to reduce and combat the damage done to our body’s cells by free radicals. And free radicals are naturally occurring by-products that occur as a result of our daily lives. Add this anti-aging food to your savory breakfasts of oatmeal, waffles, or pancakes for an antioxidant-rich meal.

 

The more you’re able to get these powerful anti-aging foods in your diet the younger you’re going to look and feel. They have a strong ability to turn the back clock with your body and skin. Keep in mind you should also be eliminating the bad foods causing you to age prematurely. Foods causing your skin to age faster include processed foods, refined carbs, and sugar. You don’t have to eat all of these foods at once to reverse aging. Instead, focus on adding a few of them to your diet this week. Then next week take another look at this anti-aging foods list and pick out more you can eat more of. The more variety you can give your body the better you’re going to be able to look younger. Now that you know some amazing natural anti-aging secrets, it’s time to take action and start eating more of these superfoods to fight aging!