Contributed by: Healthians Team
Introduction
Two-thirds of how you age is based on your lifestyle choices, genetics, pollution, and stress.
These elements greatly interfere with the ability to maintain the skin’s youthful glow.
Fortunately, you can do a lot to stop the clock, or at least slow it down, and it all starts with what you eat.
Everything that you eat to fuel yourself affects your skin — for better or worse.
A diet with foods rich in antioxidants can be the major driver to offset the cell damage that causes the skin to look older and promote healthy skin regeneration.
This blog lists seven anti-ageing superfoods that will help plump up your skin and fend off fine lines and wrinkles.
Omega-3 fatty acids
Everyone wants smooth, radiant skin. When it comes to preserving the skin’s surface layers, the Omega-3 fatty acid is a superhero to bring you closer to that goal.
Some studies have suggested that Omega-3 polyunsaturated fatty acids (PUFAs) have substantial key nutrients to prevent the biological conditions associated with the ageing process.
Omega-3 fatty acids quell inflammation flares up in your skin after UV exposure, and also act as a natural sunblock, helping to prevent sunburn.
Salmon and other fatty fish like tuna and sardines (plus some shellfish like oysters and mussels) are one of the best sources of good-for-you Omega-3s.
It is also found in flaxseed oil, soybean oil, canola oil, and sunflower oil.
Pomegranates & raspberries
Pomegranates and raspberries are high in ellagic acid, a compound that research shows can naturally help prevent wrinkles.
They’re high in fibre, potassium, and vitamin K, all of which are also good for your heart.
According to research, pomegranate antioxidants — flavonols, tannins, phenolic acids, and lignans — may help support healthy skin ageing by reducing UV skin damage and brown spots caused by sun exposure.
These antioxidants also aid in the protection of existing collagen and the promotion of new collagen production in the skin.
Leafy greens
Dark leafy greens, such as spinach, broccoli, lettuce and cilantro are packed with loads of phytonutrients and the high-powered antioxidant lutein.
These veggies help boost the skin’s hydration levels and whisk the wrinkles away.
A wealth of research shows that eating two to three servings per day of dark, leafy green vegetables not only helps stall the march of time but also defend the skin from the ravages of environmental damage.
Nuts
No matter which nut you choose — walnuts, pistachios and cashews—they’re all anti-ageing heroes thanks to their cholesterol-lowering and anti-inflammatory effects.
Nuts’ nutritious fats aid elastin and collagen in the skin, allowing it to maintain its structure and resilience.
Aim for one to two ounces each day, as this can help reduce facial wrinkles and improve skin tone, according to a new study.
Red wine
True, red wine should be included in any anti-ageing regimen.
Researchers have known for years that it’s good for your heart since the flavonoids in it help lower LDL (bad) cholesterol and lower your risk of coronary heart disease (not to mention that it raises your HDL or good cholesterol at the same time).
A glass of wine also provides a significant amount of resveratrol, an antioxidant that scientists believe can help you maintain muscle mass.
Green tea
Green tea has a variety of potentially age-deterring compounds, including antioxidants and phytochemicals, which may help to reduce inflammation in the body.
Increased inflammation is a common cause of accelerated ageing, and the chemicals in green tea may help to combat free radicals that can harm cells.
Water
Last but not the least, water is essential to maintaining optimal skin moisture, minimizing wrinkles and perking up your skin.
Drinking ample amounts of water day-in and day-out is the most natural way to get that beaming, glowing and healthy skin and helping your skin maintain elasticity.
Final thoughts
Dietary choices are critical to delay the onset of ageing and age-related diseases.
That said, it is vital to remember that eating certain foods won’t help you look younger and that nutrition is simply one part of healthy ageing.
It is never too early nor too late to begin. The sooner you start, the greater the benefit. So dive in!
Besides adding these wonder foods to your diet, you must also opt for preventive diagnostic tests to identify any potential complications (if any) and take measures to protect your overall well-being.
