Your hard earned cash spent on creams will be pointless if you’re not supporting your skin from the inside out, too. “Start thinking about what’s on your plate; it’s the cheapest way to good skin,” says Dr. Jasmine.
And it needn’t always involve hard to buy ingredients either. “It’s easy to be enticed by the exotic hues of acai and spirulina, but you might be surprised at the nutritional power already in your salad drawer,” adds Jasmine.
Read on for the best anti-aging foods to keep you looking youthful.
Avocado is a great source of vitamin E the skin cells bodyguard and free radical fighting antioxidants. Nutrient-rich emollient avocados work to heal sun damaged and weather-worn skin and help reduce the appearance of age spots. It is also rich in Vitamin B-6, iron and magnesium.
This nutrient-dense root can rejuvenate the complexion, calm acne, hydrate dry skin and reduce pigmentation.
Study shows beetroot can also improve athletic performance, lower blood pressure and increases blood flow. Enriched with Vitamin C, B-6, Iron, and Magnesium.
They are high in beta-carotene and carotenoids. Beta-carotene converts to vitamin A, one of the most important nutrients for skin integrity, meaning skin that is firm, resists damage and heals quickly.
Carrots contain antioxidants which may protect against cancer and control vision loss.
4. Dark Chocolate
Cocoa beans have a higher flavonoid capacity than any other food, and the high concentration of antioxidants in cocoa beans helps reduce inflammation of the skin caused by exposure to UV light.
Dark chocolates are a great source of fiber, iron, magnesium, and potassium.
They contain vitamin A, vitamin B2, and iodine, helping to prevent signs of aging, including the appearance of dry and thin skin, as well as fine lines and loss of elasticity.
Eggs are also rich Vitamin D which helps protect your bones and omega-3 fatty acids which maintain overall brain functionality and protects vision loss.
It is often called linseed, high in omega-3, flaxseeds are great for reducing inflammatory conditions such as eczema, acne, and rosacea, and help to keep the skin hydrated and supple.
Besides these benefits, flaxseed can also reduce the risks of cancer, diabetes, and heart failure.
They are rich in resveratrol, a powerful antioxidant that helps to brighten age spots and reduce the appearance of fine lines and wrinkles, too. It can also be found in red wine!
Grapes are also enriched with Vitamin A, C, B-6, Iron and magnesium.
Everyone’s favorite dip is high in skin-nourishing B vitamins and protein, an essential component for the building blocks of healthy, plump skin.
This dish includes a hefty amount of the mineral copper, keeping our hair and skin nice and healthy, this is a great, nutritious rich snack. Hummus is a blend of garbanzo beans, tahini, olive oil, garlic, and seasonings.
The orange berry inside the papery shell of this fruit is rammed with carotenoids and polyphenols, both of which reverse the signs of aging.
Gooseberries or Peruvian groundcherry also improve vision, make the immune system stronger, control blood pressure and are very low in cholesterol.
Like it spicy? One pepper contains over 25% of your daily vitamin C, which helps to promote a bright, even-toned complexion.
Surprisingly chili pepper is the natural source of vitamin B-6, iron, calcium, and magnesium as well and comes with many benefits including promoting weight loss, fighting cancer, naturally relieves pain, prevents stomach ulcer, and fight infections.
They are packed with body-loving fats, which are amazing for keeping our skin nourished. My favorites include almonds, walnuts, and Brazil nuts.
Many studies have shown nuts can provide various health benefits, including reducing risk of heart diseases, fights off infections from pimples and relieving redness. Nuts are rich in Vitamin E and fatty acids.
12. Oily fish
These fishes contain a significant amount of oil in their body some of the oily fish examples include, salmon, mackerel, sardines, trout or herring.
Oily fish contains omega-3 fatty acids, which defend against proinflammatory signals and generate tissue repair and healing. It also reduces the risk of heart-related diseases, both white and oily fishes are a great source of lean protein.
Pumpkins are not just for Halloween, they’re also high in anti-aging beta-carotene. Beta-carotene helps to prevent free radical damage to our cells that can result in aging.
They are also the best source of amino acid, muscle building proteins and minerals like iron, zinc, phosphorus, potassium, selenium, and magnesium.
It softens your skin and deeply moisturizes. Ideal for sensitive and oily skin types.
High in protein, this is a grain rammed with amino acids that are crucial for maintaining healthy skin.
Quinoa is a non-GMO and gluten-free. It contains all essential amino acids, fiber, flavonoids, and many other essential nutrients.
Raspberries have one of the highest levels of combined antioxidants, making them good for the fight against UV damage and pollution.
They are also rich in B vitamins, folic acid, copper, and iron. Raspberry is one of the highest-ranking plant foods which contain 20% fiber of a berry’s total weight.
Raspberries are also good to boost the immune system, prevent infections, reduce age spots and wrinkles, last but not least a study conducted by the Center for Nutrition Research shows if you want to lose weight, raspberries are a best natural option.
16. Swiss chard
Gram for gram, Swiss chard is more nutrient dense than kale. It’s high in the antioxidant beta carotene, vitamins A and C, and vitamin K, which nourishes the skin.
Moreover, leafy greens such as kale, spinach, and swiss chard help clear impurities from the body, which can encourage breakouts.
A single tomato provides around 40% of your vitamin C, and they contain lycopene, which supports skin health. The antioxidants in tomato, especially lycopene, fight cellular damage and skin inflammation. Tomatoes work wonderfully as well as an astringent and improve facial texture.
They remove excess oils from your skin and keep your face fresh for longer. The vitamin C in tomatoes also brightens your skin tone.
They’re rich in vitamin D and two potent antioxidants, ergothioneine and glutathione. The latter helps absorb free-radicals that cause skin damage.
Mushroom is useful for healthy skin, when used as a topical agent or eaten. Antioxidant properties found in mushrooms can help reduce inflammation, irritation, itchiness and improve the look of wrinkles.
19. Unprocessed foods
Unhealthy diets can cause tons of health issues like weight gain, damage metabolism, heart, and liver-related diseases, hurt your organs and aging of your skin.
Processed meals, snacks, and condiments can cause inflammation, so try to avoid them and opt for fresh produce, such as fruits, vegetables, and home-prepared meals, whenever you can.
Dark green veggies like watercress are a great source of antioxidants. A study conducted by Shiseido Beauty shows watercress extract can boost production of collagen and dermal cells.
Collagen which reduces pores improves the radiance of the skin and maintains skin elasticity giving a firmer look. It also contains vitamin A which fights against damaging free radicals that can cause aging.
It is the matter of fact that watercress contains more vitamin C than an orange which can help with acne treatment.
21. Xavier Soup
This Italian dish made with Parmesan dumplings contains chicken broth, which is a great source of collagen to keep skin bouncy and youthful.
Many people are not familiar with this soup beauty boosting properties. It is the most outstanding food to consume due to its high protein content, minerals, and anti-inflammatory benefits. It is also rich in amino acids, sulfur, and glycine. And an excellent treat for skin related issues like wrinkles, eczema, acne, and psoriasis.
Gut and skin health are interconnected, so a probiotic yogurt will boost the good gut bacteria, helping your skin, too.
Yogurt is an all-around multi-tasker, it helps moisturize, fight acne, prevent premature aging, relieve sunburn, and reduce discoloration. It is rich in protein, calcium, vitamin D, and probiotics.
It is also known as a cabbage leaf, it is very low in fats but high in fiber which is the building block of healthy skin.
Kale contains minerals, vitamin K, C and antioxidants among others. it fights against diseases like cancer, diabetes, heart strokes, and digestion. It also produces sebum which keeps hair and skin moisturized.
The summer squash is high in antioxidants lutein and zeaxanthin to prevent premature aging. Zucchini is high in Vitamin A, Vitamin C, Calcium, Iron, Vitamin B-6, Potassium, and Magnesium.
It can also help maintain weight, improve vision, help control diabetes, control cholesterol, lower blood pressure, and strengthen bones and teeth.