Anti-aging creams are great, but have you tried green tea or avocado? Many of the anti-aging ingredients we look for in skin creams can be found in some of the foods we eat every day.
Many studies have shown that foods rich in healthy fats and antioxidants can work wonders for your skin cells and can help slow down the aging process. So, if you want to keep your skin young and healthy, here are a few eating habits to look younger.
1. Whole Grains
Whole grains are rich in fiber and are relatively low in calories, which help maintain beneficial bacteria in the gut, relieve constipation, and promote intestinal detoxification.
Besides, this food is also rich in B vitamins, which play an important role in maintaining the health of hair, skin and stomach lining.
Therefore, eating a lot of whole grains is very beneficial for anti-aging in women.
If you want to have beautiful skin, always remember to include beans in your diet. Legumes such as black beans, red beans, peas, soybeans … contain large amounts of amino acids necessary for the synthesis of collagen in the body.
In particular, soybeans and soy products such as cheese, milk, tofu… contain a large amount of genistein active ingredient, capable of stimulating natural collagen production, preventing aging and protecting skin. your skin from the sun’s UV rays.
3. Fresh Vegetables like Broccoli
Fresh vegetables are always considered the “key” in a healthy diet. Broccoli is the best example, it not only contains anti-aging vitamins such as vitamin E, but also rich in various trace elements, which can promote skin metabolism, collagen synthesis and Maintain intestinal health.
In addition to broccoli, a variety of other vegetables such as eggplant, cabbage, tomatoes, okra, carrots … present regularly and balanced in your daily diet will also be great benefits for anti-aging.
You may have heard that avocados make you gain weight because of their high fat content. But you probably don’t know that those fats are so healthy. Eating an avocado a day helps lower cholesterol levels and supports skin regeneration. It provides your body with vitamin C, potassium and antioxidants, and it is rich in folic acid.
Not only does it taste delicious, avocados contain unique compounds called polyhydroxylated fatty alcohols (PFAs). They can fight inflammation, protect your skin from the sun, and help repair damaged DNA molecules.
5. Olive Oil
Olive oil lowers blood pressure, lowers the risk of heart disease, prevents metabolic syndrome and prevents cancer.
Olive oil is not only an essential part of a healthy diet, but also a worthy addition to your skin care routine. Olive oil can also help keep your skin youthful, has a strong anti-inflammatory effect on the skin, and can protect your skin from the sun. It is one of the main sources of alpha-linolenic acid that helps keep your skin hydrated and firm, preventing aging.
Studies have shown that the special feature of this oil is that it can protect the skin’s elasticity and reduce the risk of sun damage, thereby helping to effectively prevent aging for smooth and healthy skin.
6. Fatty Fish
Oily fish, such as salmon, tuna, herring, anchovies, and tilapia, are an excellent source of Omega-3 fatty acids that help regenerate cells and keep cholesterol low. They are also great for skin care because they reverse and prevent age-related oxidative damage.
Studies show that the omega-3 fatty acids found in fatty fish help fight inflammation and limit skin damage caused by sun exposure. Omega-3 works to prevent water loss between skin layers, promote collagen production, help prevent the risk of aging, reduce symptoms of arthritis and fight depression. For younger looking skin, you should eat foods containing Omega-3 at least twice per week.
In particular, salmon contains an additional ingredient that has the ability to maintain youthful skin called astaxanthin. This is an antioxidant belonging to the carotenoid group, which is also the component that gives salmon its moist pink color.
Tomatoes are not only delicious but also good for your health. They are packed with nutrients and contain plenty of vitamin A, vitamin C, and folic acid.
Lycopene, which gives the red color of ripe tomatoes, is 14 times more powerful in antioxidants than resveratrol found in red wine. It protects the skin against ultraviolet radiation and also has great effects in the prevention of cardiovascular, degenerative, and infectious diseases. Lycopene is more easily absorbed when tomatoes are cooked and combined with a little olive oil.
Blueberries, raspberries and other berries are rich in various antioxidant components, such as vitamin C, vitamin E, polyphenols, anthocyanins, and other nutrients.
These substances have a good antioxidant function and help eliminate free radicals in the body effectively. Eating a little each day of these foods will be the best way to preserve your youthful beauty. We highly recommend eating blueberries as they improve cognitive ability and help prevent urinary diseases, Alzheimer’s and dementia.
In addition to the berries mentioned above, grapes, strawberries, cherries are also rich in antioxidants and anti-aging ingredients, women can eat a moderate amount.
9. Nuts and Seeds
The reason nuts like walnuts, cashews, almonds, chia seeds… are recommended daily because they are rich in healthy unsaturated fatty acids, which can promote metabolism and lipid excretion of the body. It is also an important ingredient for providing healthy and nutritious fats.
In addition to being rich in healthy unsaturated fatty acids like DHA, nuts are also packed with vitamin E that helps slow down oxidation and scavenge free radicals. Therefore, it is best to eat nuts every day.
The seeds of this amazing fruit are packed with antioxidants like Vitamin C, which help prevent wrinkles and dryness by neutralizing skin-damaging free radicals. A study by the American Journal of Nutrition found that high doses of vitamin C significantly reduced dryness and wrinkles in middle-aged women.
In addition, pomegranate also contains anthocyanins, which help increase collagen production, making the skin firm; and ellagic acid (a natural chemical that can reduce dark spots caused by the sun).
11. Fruits Rich in Vitamin C (Oranges, Tangerines, Grapefruits and Lemon…)
Many studies have shown that vitamin C has strong antioxidant capacity, thereby preventing the formation of free radicals and stimulating the body to produce more collagen to maintain skin elasticity, slow down the aging process. Therefore, adequate supply of vitamin C to the body is the task you need to do every day to have a beautiful skin.
Oranges and tangerines are all good sources of vitamin C and folic acid. They help reduce cholesterol and uric acid levels in the blood. If you consume them regularly, they will help you prevent circulatory problems, cardiovascular disease, and diseases like gout that cause joint pain.
Drinking lemon water on an empty stomach will cleanse the colon and detoxify the body. Moreover, your body will absorb its nutrients first and you will feel healthy and radiant.
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12. Bone Broth
By simmering a long pot of bone broth from meat, poultry or fish, beneficial minerals are released into the delicious broth. One of these beneficial ingredients is collagen.
When cooked, collagen breaks down into gelatin, along with abundant amino acids glycine, proline, and hydroxyproline. Your body, after absorbing these amino acids, will use them to form new collagen in the skin.
Studies have shown that consuming collagen improves skin elasticity, moisture, and firmness, while effectively reducing wrinkles.
In one study, wrinkle depth was significantly reduced in postmenopausal women who received 12 weeks of continuous collagen supplementation with skin-beneficial nutrients such as vitamins C and E.
This vegetable is known for its protective effects on the eyes thanks to beta-carotene, a substance that the body converts to vitamin A. It helps the retina and other parts of the eye to work properly. It also protects the skin from aging – premature wrinkling of the skin caused by exposure to UV rays.
Remember not to overcook carrots as this will significantly reduce the amount of nutrients and vitamins needed.
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14. Milk and Eggs
Milk and eggs are both nutrient-dense foods. Milk is rich in protein, vitamin D, and calcium, while eggs are rich in calcium, phosphorus and other nutrients. They are also rich in DHA, vitamin E and especially amino acids that help promote collagen synthesis and storage to keep the body in a youthful state.
Therefore, whether it’s milk, eggs or some lean protein food, they all provide positive benefits for anti-aging goals.
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Turmeric is a commonly used food in powder form and is becoming increasingly popular, and there are many reasons for this. Its anti-cancer, anti-inflammatory and digestive properties make turmeric a great choice among spices in your dishes. It also slows down the aging process, gives you energy, and lifts your mood during stress.
16. Dark Chocolate
Dark chocolate contains more powerful antioxidants than abundant food sources such as blueberries, cranberries, and acai berries. It’s flavanols, which help protect skin from sun damage. However, the amount of flavanols varies considerably between different types of chocolate.
Research shows that chocolate with a high flavanol content (dark chocolate) is able to double the length of time skin is exposed to the sun before it becomes red. The same did not happen in people who ate chocolate with low flavanols.
But choose chocolate with at least 75% cocoa for all the antioxidant benefits.
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To reverse the aging process, it is necessary to note the following 3 points in the daily diet:
– Nutritional supplement comprehensive and balanced: The production of collagen is particularly important for maintaining skin elasticity women. To supplement collagen, the best way is to take a comprehensive nutritional supplement, comprehensively absorb a variety of amino acids and vitamins.
– Supplement with anti-aging and antioxidant nutrients: The aging of the body is closely related to the oxidation of skin cells by free radicals and apoptosis. Therefore, if you can include many nutrients with anti-aging, antioxidant and free radical scavenging effects in your diet, it will naturally play an anti-aging role and maintain youth.
– Excess Energy Control: While taking a comprehensive nutritional supplement, you should also be aware of the risk of overeating. Whether it is sugar or lipids, long-term excessive use of these substances increases the likelihood of obesity, the metabolic burden will also increase and destroy health.