10 Anti Aging Superfoods for Younger-Looking Skin
If you’re looking for help with dry, aging skin, look no further than your plate. There are tons of different foods that can be helpful for anything from heart disease to reducing the appearance of fine lines and wrinkles.
The most effective of these foods are known as superfoods. These are foods that offer a “high level of desirable nutrients”, according to one study by Harvard University. There is no regulated definition for superfoods, but generally they’re either linked to the prevention of a certain disease, or they’re thought to offer health benefits beyond just their nutritional value. The concept of “superfoods” was introduced as a marketing strategy around the first World War and was quickly taken over by medical researchers and doctors who experimented with these foods and found them to be beneficial over and above just their nutritional content.
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If you’re looking to make use of superfoods in order to improve the look of your skin, you’re not alone. There are tons of different types of foods that are rich in antioxidants and have beneficial anti-inflammatory properties that can help improve both the look and overall health of your skin. It’s important to keep in mind that the best way to reap the benefits of superfoods is through a healthy, balanced diet rich in lean protein, fiber, fruits, and veggies.
Here are some foods that should definitely be present in your diet in order to ensure healthy, younger-looking skin.
Avocados are super rich in vitamin E and healthy fats, which help ensure that our skin stays soft and can help prevent wrinkles. Oleic acid found in avocados also reduces inflammation and redness, making them the perfect food to eat after a long day in the sun, when our skin is inflamed or irritated. Eat them or mash an avocado with a fork and apply it directly to your face as a DIY mask for 30 minutes. The smooth texture feels amazing and will definitely help with ongoing issues of redness.
Studies have shown that eating sweet and spicy ginger can actually soothe skin. Eating it releases its antioxidant and anti-inflammatory benefits, which have been used by people for thousands of years to treat conditions like arthritis, migraines, and even hypertension. When used topically rather than being ingested, ginger can help increase blood flow to the skin, which is why it’s a common ingredient in many spa treatments. It can be diced or grated and added to homemade spa treatments to help reduce inflammation and rejuvenate skin.
Dieticians recommend eating oatmeal daily, as it’s low on the glycemic index, which means it provides a slow and steady increase to blood sugar. Foods that are low on the glycemic index can help give us a steady supply of energy, rather than giving our bodies a lot of sugar at a time, which can cause a dramatic spike and sudden drop in our energy level. Foods found lower on the glycemic index can help us avoid breakouts and reduce inflammation. Use oatmeal externally to help slough off dead skin cells while providing skin with tons of beneficial moisture.
Miso is super rich in probiotics, which is a key ingredient in maintaining a healthy digestive system, and healthy skin. It contains lots of antioxidants, which are key in helping our bodies fight off signs of premature aging. Although miso is a staple ingredient in Asian cuisine, here in North America the best way to use miso to improve the look of your skin is to ensure that you’re sipping lots of miso soup. Miso is also rich in vitamin E, which is essential to nourishing and protecting healthy skin.
One superfood that’s not only full of protein, but also has lots of benefits for our skin is quinoa, an ancient grain (technically a pseudocereal) that originates in the Andes. Quinoa is rich in riboflavin (also known as Vitamin B2), which can help maintain our skin’s elasticity and connective tissue. The more elastic our skin is, the less prominent wrinkles and signs of aging appear to be.
Once you hear how beneficial sardines are to your overall skin health, you’re going to want to eat them all the time- even if you’re not that into fish. Sardines contain huge amounts of Vitamin B12, and omega-3 fatty acids, which keep your skin hydrated and ensure that your skin cells are reproducing as normal, which is key to healthy, clear skin. If you can’t find fresh sardines, high-quality canned sardines are an excellent substitute.
Another type of fish that’s super-rich in omega-3 fatty acids is salmon. Omega-3s are a type of fat that’s extremely beneficial to our hearts and can even reduce our risk for cardiovascular disease. Omega-3s also help our bodies produce collagen and elastin, which helps keep our skin strong, elastic, and wrinkle-free. It can also help our skin retain moisture. The American Heart Association recommends eating 3.5 ounces of Omega-3-rich fish at least twice a week.
There are a number of different compounds in egg whites that help the overall health of our skin. Egg whites contain collagen, as well as two different amino acids, lysine and proline, which help support our body’s production of collagen, which is something that keeps our skin healthy and strong. Increased collagen production can help limit the appearance of fine lines and wrinkles. Eating egg whites gives you all these benefits, but you can also use them topically — you may have seen egg whites as an ingredient in many spa masks.
Luckily, you don’t have to apply spinach to your face to get access to its many health benefits. Spinach is rich in Vitamin K, a nutrient that helps improve blood circulation throughout the body, and can strengthen blood vessel walls, which has the added benefit of reducing the appearance of dark undereye circles. Spinach also contains lots of water — about five ounces per cup — which our skin relies on to stay hydrated and moisturized.
There are so many different ways that you can use turmeric to improve the look and health of your skin. Turmeric contains curcumin, an antioxidant with anti-inflammatory properties that can brighten skin while reducing redness. It’s also thought that curcumin inhibits the immune pathways that are responsible for irritating skin conditions like psoriasis. Sprinkle turmeric on to any dish you choose, or make up a face mask with turmeric, honey, and yogurt for dewy, glowing skin.