If you put good stuff in your body, then it will definitely show on the outside. Below is a list of foods that contain certain nutrients that will help slow the aging process. Of course, if you are allergic to anything on the list, don’t add it to your diet. The first and foremost is going to be hydration. Drink 6-8 8oz. glasses of water daily, because if you are thirsty, so is your skin and water is best.
Extra Virgin Olive Oil, Berries, and Cherries
These foods contain different kinds of polyphenols. So what are polyphenols and why do they matter? Well, research has shown that they actually promote a healthy inflammatory response. They act kind of like an NSAID, like ibuprofen for example, by inhibiting the enzyme in your body called cyclooxygenase (COX).
Strawberries are a very good source of Vitamin C, which helps in the formation of collagen. Vitamin C also helps repair damaged, photoaged skin and provides relief from wrinkles.
Research has found that the polyphenols in blueberries also inhibit the formation of fat cells. So I have definitely added them to my diet!
I am not very big on cherries, but for those that are, they promote a healthy inflammatory response also.
Organic Meat and Grass-Fed Animal Dairy
If you didn’t guess, this is all about Protein! As we age we start losing muscle mass and we actually start needing more protein due to the reduced sensitivity to the effects of dietary protein. Also if you don’t use it, you will lose it. So exercise is also a good idea.
Researchers have also found that dairy from pasture-raised cows is higher in omega-3 fats (EPA, DHA, DPA) which helps promote a healthy inflammatory response.
Grass-fed beef is one of the best sources of conjugated linoleic acid (CLA). CLA has antioxidant activity and has been shown to reduce body fat, increase lean body mass, and enhance immunity.
Not only are eggs a great source of protein, but also choline is contained in the yolk. Choline is a little-known nutrient that supports brain health and nervous system function. They are also rich in antioxidants lutein and zeaxanthin that fight oxidative stress, and free radical damage and also help improve cognitive function in the elderly.
Researchers have also found that pasture-raised hens’ eggs have more Vitamin D which plays a critical role in skin health and helps promote a youthful skin appearance.
Beets and Pomegranates
Pomegranates and pomegranate juice are rich sources of antioxidants. Pomegranate juice is shown to have higher antioxidant activity, content, and protective benefits than red wine, green tea, orange juice, white tea, or acai berry juice. Pomegranates also increase and enhance the body’s production of nitric oxide, which is a potent vasodilator.
Beets and beetroot juice also contain nitrates that help in the body’s production of nitric oxide, which in turn can help to lower blood pressure. Beets are also a rich source of phytochemicals such as vitamin C, carotenoids, phenolic acids, and flavonoids, all of which have been shown to play a prominent role in promoting a longer-lasting youthful appearance.
Spinach and Leafy Greens
Spinach is rich in a number of vitamins and minerals such as, but not limited to, vitamin C and E, zinc, copper, vitamin A, carotenoids, and fiber.
Zinc and vitamins C and E function to protect the skin from photodamage by absorbing UV radiation.
Copper stimulates the production of mature collagen, which improves elasticity and thickness.
Vitamin A and carotenoids, highly effective antioxidants, have been shown to have photoprotective properties.
Furthermore, it has been said that people that eat more fiber tend to have slower rates of aging.
Brazil Nuts and Walnuts
Brazil nuts are one of the best sources of the micronutrient selenium, which serves a very important role in the body’s antioxidant defense systems. Selenium protects the skin from UV radiation-induced oxidative stress and selenium supplementation has shown to be effective in improving psoriasis. Selenium deficiency is associated with an increased risk of skin cancer.
Nuts are among the best source of vitamin E, which we know is good for our skin.
In a study where participants consumed walnuts, cognitive function was found to be consistently greater. Walnuts have also been shown to boost levels of melatonin. Sleep deprivation is correlated with reduced skin health and accelerated skin aging.
Because of the variety of antioxidants, vitamins, and minerals, it would be a good idea to include a variety of nuts on a daily basis, unless of course if you are allergic!
If you have any questions or comments, please feel free to leave them below.