According to a PubMed study, eating fruits and vegetables is the healthiest and safest way to prevent wrinkles and dull skin. When we consume foods rich in antioxidants, water, healthy fats, and other essential nutrients, our body shows appreciation through its largest organ: the skin.
Want your skin to glow? Here are the best anti-aging foods to nourish your skin for a glow from within.
Green tea is high in antioxidants that fight the body’s free radicals, which are molecules that can damage cells if they are at high levels. According to the National Institutes of Health, antioxidants like polyphenols, catechins, gallic acid, and epigallocatechin gallate can reduce the damage free radicals may cause and also reduce the risk of neurological decline, heart disease, premature aging, and other chronic diseases.
Among all nut types, walnuts have the highest antioxidant power and are an excellent omega-3 fat source, according to Healthline. This snack is the perfect way to fight inflammation. Walnuts are also great for gut health; our microbiome health is closely related to our skin health.
Eating pomegranates can prevent wrinkles and other prevalent skin aging problems. According to PubMed, this unique fruit is rich in ellagic acid, a compound that prevents the formation of wrinkles.
In addition to being beneficial for eye health, carrots also benefit the skin. According to a PubMed study, these orange vegetables are high in carotenoids, which help prevent the development of wrinkles. The beta-carotene found in carrots transforms into vitamin A in the body, protecting our skin from sun rays.
Extra Virgin Olive Oil
Considered one of the healthiest oils on earth, extra virgin olive oil contains antioxidants and healthy fats that reduce inflammation and oxidative damage caused by free radical imbalances. According to Healthline, the monounsaturated fats found in this oil reduce skin aging and damage thanks to their potent anti-inflammatory effects.
Bone broth is rich in collagen, one of the main compounds you’ll want to add to your everyday diet for a more youthful glow. According to Healthline, consuming collagen may increase skin collagen and decrease the formation of an enzyme that breaks it down. Collagen also hydrates the skin and lessens sun-induced dryness.
Watermelon is high in vitamins C, A, and E, which benefit our skin. According to the National Institutes of Health, it is also rich in lycopene, an antioxidant that helps maintain skin health. Watermelons also have a high water concentration, and proper hydration is vital to keeping the skin looking young.
Salmon is rich in omega-3 and can help you look young and prevent sunburn. Although using sunscreen is still essential, omega-3, found in salmon and other fatty fish like sardines or tuna, quells skin inflammation after UV exposure and acts as a natural sunblock.
Packed with vitamin C, citrus fruits like lemons, oranges, and kiwis aid skincare. According to a study that PubMed reported, when you consume the right amounts, you can reduce wrinkles and dry skin.
Blueberries are high in flavonoids such as kaempferol, myricetin, and quercetin. According to a National Library of Medicine study, these berries are also rich in vitamins C and K and other phytonutrients that prevent cell damage and have an anti-aging effect.
Besides being a healthy fat, avocados are rich in fiber, vitamins, and minerals that are essential for our health. Healthline says they are rich in monounsaturated fats that promote healthy skin by supporting healthy membranes, while their antioxidant content may fight free radicals that age and damage the skin.
According to PubMed, kale’s leafy greens are rich in zeaxanthin and lutein. These two carotenoids can boost your skin’s elasticity and hydrate the fat under your skin, which acts as a “youthfulness measure.” Lutein also helps shield your skin from harmful blue light.
This originally appeared on Planet Natural.
Melissa Pino is a biologist, master gardener, and regular contributor for Planet Natural. Melissa’s work focuses on promoting environmentally-friendly practices, helping people create healthy gardens and finding ways to achieve overall health and wellness.