21 Best Foods for Anti Aging to Include in Your Diet Right Now – Nobody wants to get old! But aging is a natural phenomenon, and we cannot escape it. But we surely can delay its appearance. Here we will let you know about few amazing foods for anti aging that you must include in your diet. See, aging is unavoidable, but with few tips and tricks, we can slow down our body’s aging process and look young and healthy for little longer. And it cannot happen only by doing skin care, you need to be careful about what you eat. Taking care of your skin and body from a young age surely goes a long way in preserving your youth. Eating certain food can keep our body and skin healthy and also fights off diseases. So, lets find out the best foods for anti aging to include in your diet.
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We are going to describe the best foods to fight off aging, but before that, lets find out the major factors that can trigger early aging. Check them out below –
Our Attitude – Believe it or not, our attitude plays a huge role in aging. Our mind has the power to accelerate or decelerate aging. It has been seen that happier people stay young for long time. The more you hold onto hope, optimism, and happiness, the younger your face will look. What’s more, happier people have to deal with fewer health problems as well. On the other hand, anger and stress can lead to formation of wrinkles and lines. Now everyone has to go through bad days once in a while. A bad day of stress, anxiety and wrinkled eyebrows will not give you a face full of wrinkles and lines. Experts say that how your face carries your expression more than 50% of the time can determine how early you get wrinkles and how deep.
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Smoking and Drinking – Smoking and drinking also can lead to premature aging. These two habits are not good for our health, as they can cause loss of several nutrients in our body and that results in various health problems. Our skin needs a certain amount of hydration, collagen, elastin and oxygen to look young. Those who smoke regularly develop fine lines around the mouth, wrinkles on the forehead as well as bad teeth. Smoking deprives our body of enough oxygen and the result shows off on the face. Drinking can cause discoloration of our facial skin, loss of firmness and broken blood vessels.
Weather and Environment – The weather and environment you are exposed to for the most amount of time also plays a massive role in premature aging of the skin and body. As we already know, sun damage is the worst factor that can cause age spots, premature wrinkles, lines, skin discoloration and leave our skin permanently damaged. Almost the same thing happens when you spend your life time in colder climate. Colder climate can make your skin gets too thin and lead to wrinkles and lines.
Diet – Here comes another key factor that leads to premature aging of our skin. There are few foods that can accelerate premature aging, such as the foods high in sugar, processed foods etc, Replace them with fresh fruits and vegetables to preserve your youth for a long time.
Best Foods for Anti Aging
Lets find out the solution now. There are certain foods with high amount of anti oxidants that can neutralize the damaging effect of free radicals and protect our body from aging. Below is the list of best foods for anti aging to include in your diet immediately.
1. Blueberries to Fight Aging
We are going to start our list of best foods for anti aging with these berries. Blueberries are loaded with anti oxidants. Eating anti oxidant rich foods is a must if you want to preserve youth for long. The anti oxidants basically prevent free radicals from forming in our body. These free radicals do most of the damage in our body in the form of serious diseases and aging. In fact, free radicals actually speed up the natural aging process. Apart from this, blueberries are also rich in anti inflammatory properties, which is very effective in protecting our body cells from aging.
A half cup of blueberry on daily basis is going to help you to preserve your skin’s firmness and also will delay the appearance of wrinkles and fine lines.
2. Eat Pomegranate to Prevent Aging
Next comes another super fruit in our list of best foods for anti aging. Pomegranate is loaded with vitamin C, which is a powerful anti oxidant. It helps in fighting against the sun damage. Also the juice of pomegranate contains couple of compounds known as ellagic acid and punicalagin. The first one is a polyphenol compound which can fight against the damage done by free radicals. The second one is a very powerful nutrient, which increases our body’s capability to preserve collagen. As we all know, collagen is the important factor that keeps our skin look smooth and plump.
A cup of pomegranate seeds along with the juice every week is the required serving according to experts.
3. Avocado to Stop Aging
You can’t ignore avocado when talking about best foods for anti aging. Avocado is a great food for our overall health. It contains plenty of vitamin B and E, which give nourishment to our skin from within. Vitamin E is a powerful anti oxidant that promotes healthy skin and fights against skin discoloration. It also contains potassium that helps in maintaining the proper water level in our body. When our body stays hydrated from within, the result shows up on our skin. Avocado is also full of glutathione, which is a compound that boosts the process of anti aging. No doubt, consuming avocado does a world of good for our health as well as our skin.
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You can add avocado to your salad, sandwich filling as well as can eat avocado chutney as a dip for your snacks.
4. Dark Chocolate to Fight Aging
Dark chocolate is one of the great foods for anti aging. It has been proved that taking moderate amount of dark chocolate along with a healthy and balanced diet can help with anti aging. Dark chocolate is quite high in calories, which is why eating a small portion with the highest % of cocoa (70-90%) is good enough to slow down the process of aging.
5. Peaches to Combat Aging
Here is another super fruit to slow down the process of aging. Peaches are considered as one of the best foods for anti aging because of their high anti oxidant contents such as Zeaxanthin and Lutien. Also peaches can provide protection from UV rays of the sun. The natural anti inflammatory properties of the peaches also help in reversing the damage done to the skin by sun and other environmental factors. The flavonoids present in peach also play a vital role in protecting our skin from sun damage.
6. Eat Tomatoes to Stay Young
Tomatoes are highly effective in reversing the effects of aging. They are rich in an anti oxidant known as lycopene. It protects our skin from harmful free radicals as well as the sun. Lycopene can also help to prevent sun spots, dryness and wrinkles caused by photo aging. Tomatoes are also great in boosting the production of collagen which in turn keep our skin smooth and supple. Moreover, tomatoes have the power to lower the level of bad cholesterol in our body and thus they prevent the risk of heart diseases. They also are anti carcinogenic.
Try to add a glass of tomato juice in your daily diet. You can also add tomatoes in your salad or consume tomato soup.
7. Whey Protein Helps in Anti Aging
If you love taking whey protein, here is another reason to love it even more. They are one of the best foods for anti aging. As we age, our muscle mass starts to decline at the rate of about 1% per year. Loss of muscle means lower metabolism and it can also lead to disturbance in normal functioning of our body. Whey protein can help significantly in regaining strength and muscle. However, you need to combine it with proper workout.
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You can add whey protein powder in your breakfast smoothie or also make a drink by mixing it with milk.
8. Nuts Slow Down Aging Process
Yes, that’s right. Nuts can actually help in slowing down the aging process of our body and skin. Nuts are rich in vitamins and other nutrients. Cashews, almonds, walnuts, pistachios as well as pecans are great sources of omega 3 fats. Pistachios are full of anti aging nutrients like proteins, vitamin E, vitamin B6, phosphorous, copper, healthy fats, lutein, manganese, etc. The unsaturated fats present in nuts also help in improving our heart health.
9. Eat Pineapple to Fight Aging
Next comes pineapple on our list of best foods for anti aging. Pineapples are not only super tasty, but also very healthy. They contain a high amount of manganese. Manganese is essential to produce an enzyme known as prolidase. According to experts, this enzyme provides the amino acid which is required to produce collagen. And as we all know collagen plays a huge role in maintaining our skin’s strength and elasticity.
10. Salmon to Combat Aging
Cold water fish such as salmon, sardines and mackerel, etc are considered as best foods for anti aging. Here we are going to talk about salmon. It has high amounts of astaxanthin, which is a very powerful anti oxidant and carotenoid. It has unique anti aging benefits. Studies have shown astaxanthin helps in increasing good cholesterol and decreasing triglycerides by improving blood circulations. It also has anti inflammatory properties which makes it very useful to slow down the signs of aging. Salmon contains omega 3 fatty acids which can delay the aging process. Omega 3 fatty acids help in preventing cholesterol build up in our arteries and also keep us mentally sharp. The anti inflammatory properties of salmon and its high protein content also help to fight various signs of aging.
Add 3-4 servings of salmon per week in your diet.
11. Greek Yogurt Helps in Anti Aging
Both plain yogurt and Greek yogurt are great to fight off aging. However Greek yogurt has the upper hand due to its double amount of protein and half of the sugar in comparison to regular yogurt. Greek yogurt that has probiotics in it is specially good for our health. Also it has less amount of lactose which is why Greek yogurt is easier to digest. The riboflavin, phosphorous, calcium and vitamins present in Greek yogurt makes it a one of the great foods for anti aging.
12. Olive Oil Can Prevent Aging
According to studies, olive oil is a great natural ingredient to fight off aging. Not only topical application, but consuming olive oil is also very effective to maintain a healthy and young body and skin. Olive oil is full of anti oxidants such as vitamin A and vitamin E. Vitamin A protects our skin from free radical induced damages including accelerating aging process. Vitamin E helps in repair and renewal of the skin. The mono saturated fatty acids present in olive oil can also improve our heart health, control blood sugar level and also lower the cholesterol levels.
Use olive oil for cooking and also use it as salad dressing.
13. Drink Green Tea to Stay Young
Green tea is one of the most popular foods for anti aging. It is very high in anti oxidant properties which protect our skin from the free radicals induced damages such as wrinkles, age spots, saggy skin, etc. Green tea also helps in keeping our skin supple and youthful as well as it has the ability to protect skin from skin cancer. Not only anti aging, green tea has a myriad of health benefits including preventing heart disease, lowering cholesterol level, reducing the risk of rheumatoid arthritis.
Drink 1-2 cups of green tea daily to enjoy all the health and beauty benefits of it.
14. Eat Broccoli to Keep Aging at Bay
Here comes another amazing foods for anti aging. Broccoli has high amount of anti oxidants and it also contains a number of anti aging nutrients. It contains couple of compounds known as sulforaphane and indoles, which are highly effective in protecting against oxidative stress, cell damage and skin cancer as well. Broccoli also contains folate which helps in keeping our brain work properly despite aging. The vitamin K1 in broccoli increases bone density and also reduces the risk of fractures. This super food also contains calcium, potassium as well as healthy fiber.
One serving of broccoli 3-4 times in a week can make a huge difference in the aging process. However, always go for fresh broccoli rather than frozen ones.
15. Spinach for Anti Aging
Spinach is a very common food in Indian household, but many of us are not aware of its anti aging benefits. It can help you stay in shape even as you age. It is a great source of anti oxidants such as lutein and zeaxanthin. These two anti oxidants are very effective in treating age related lack of mental alertness, eye problems specially vision conditions as well as bone degeneration. The high amount of vitamin C and vitamin E as well as beta carotene in spinach help in protecting the skin from the harmful UV rays of the sun. Apart from anti aging, this green super food also helps in preventing cardio vascular diseases, lowering high blood pressure as well as lowering cholesterol level.
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A cup of fresh spinach daily is helpful in keeping our body and skin healthy and young. You can also consume green smoothie with spinach in it as well as add spinach in your salad.
16. Drink coffee to Stay Young
Next comes coffee on our list of best foods for anti aging. Everything in moderation is good and this also applies for coffee. Too much coffee is surely damaging for our health, but consuming in moderate amount does no harm. According to studies, coffee drinkers have less chance of dying from heart diseases in comparison to non coffee drinkers. It has been seen that coffee also helps to lower the risk of type 2 diabetes as well as Parkinson’s disease. Also the caffeine and anti oxidants present in coffee has positive effect in repairing the damaged cells.
17. Eat Orange to Slow Down Aging
The juicy, tangy orange is one of the best foods for anti aging. Oranges are not good for quenching our thirst, but they are also loaded with various health and beauty benefits. They are very effective in keeping our body as well as skin youthful and healthy for a long time. Oranges contain plenty of Vitamin C that helps in building collagen and collagen is the main factor that can keep our skin look youthful, supple and smooth for years. What’s more, getting enough amount of Vitamin C is great for our DNA as well.
18. Watermelon helps with Anti Aging
Summer is almost here and I know many of you cannot think summer without watermelons! That’s the case with me as well. I love watermelons and not only because it quenches our thirst like nothing else, but this yummy fruit is loaded with health and beauty benefits. According to experts, watermelon contains high amount of lycopene which is an anti oxidant and it plays a significant role in protecting our skin from the UV rays of the sun. It prevents photo-aging and thus, helps to avoid age spots, wrinkles etc. Also, the high amount of water present in watermelon helps in keeping the skin hydrated, soft and supple.
19. Eat Mushrooms to Stay Young
Yes, you read that right! Mushrooms are one of the best foods for anti aging. Experts suggest that mushrooms are the natural source of Vitamin D. They contain plenty of Vitamin D and unfortunately, most people suffer from lack of Vitamin D. Vitamin D is essential in fighting age related signs such as arthritis. Basically, vitamin D helps in absorbing calcium by the bones. As we all know, calcium is essential to maintain a strong bone health. Lack of calcium can lead to conditions such as osteoporosis, broken bones etc.
20. Pumpkin Seeds can Fight Off Aging
Did you know, pumpkin seeds are one of the best foods for anti aging? These seeds are a great source of Vitamin E. Vitamin E is one of the essential nutrients to fight aging. Lack of Vitamin E can affect the texture and color of our skin. Vitamin E helps in neutralizing the harmful free radicals that leads to several diseases as well as also speeds up aging process. You can have roasted pumpkin seeds as a snack, or can add to your salad.
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21. Cucumber to Keep Aging at Bay
Cucumber is not only great for those trying to lose weight, but it comes with anti aging benefits as well. This super low-calorie fruit is loaded with beauty mineral ‘silica’. Silica acts as a building block of the skin. It is very effective in boosting the production of collagen as well as keep the skin smooth and plump. Experts suggest taking 5 miligrams of silica is required for anti aging benefits and this can be found in the peel of one cucumber.
These were our list of 21 best anti aging foods that you must include in your diet. These anti aging foods are easily accessible and not too much expensive. So, instead of splurging money on expensive anti aging creams and serums, take a look at your diet and check whether it contains any of these best foods for anti aging or not.