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10 Anti-Aging Foods to Support Your 40s-and-Beyond Body
Glowing skin starts with how we eat, but these anti-aging foods can also support with more than that.When we pack our diet with vibrant foods loaded with antioxidants, healthy fats, water, and essential nutrients, our body will show its appreciation through its largest organ: our skin. After all, the skin is often the first part of our body to show internal trouble, and there’s only so much that lotions, creams, masks, and serums can do before we need to take a closer look at what’s fueling us.
1. WATERCRESS
The health benefits of watercress don’t disappoint! This nutrient-dense hydrating leafy green is a great source of:
calcium
potassium
manganese
phosphorus
vitamins A, C, K, B-1, and B-2
To try: Add a handful of this flavorful green to your salad today for glowing skin and overall improved health!
2. Red bell pepper
Red bell peppers are loaded with antioxidants which reign supreme when it comes to anti-aging. In addition to their high content of vitamin C — which is rich for collagen production — red bell peppers contain powerful antioxidants called carotenoids.
To try: Slice bell peppers and dip them in hummus as a snack, add them into a raw salad, or cook them up in a stir-fry.
This tasty superfood is rich in a variety of antioxidants, vitamins, and minerals that may help to improve skin elasticity and minimize the appearance of fine lines and wrinkles. These include:
vitamins A, C, K, and E
calcium
potassium
magnesium
So yes, eating papaya (or using products containing papain) may support your body shed dead skin cells, leaving you with glowing, vibrant skin!
To try: Drizzle fresh lime juice over a big plate of papaya as part of your breakfast or make a papaya mask at home for your next night in!
Blueberries are vital in vitamins A and C, as well as an age-defying antioxidant called anthocyanin. This is what gives blueberries their deep, beautiful blue color.
These powerfu foods may help protect skin from damage due to the sun, stress, and pollution by moderating the inflammatory response and preventing collagen loss.
Broccoli is an anti-inflammatory, anti-aging powerhouse packed with:
vitamins C and K
a variety of antioxidants
fiber
folate
lutein
calcium
Your body needs vitamin C for the production of collagen, the main protein in skin that gives it strength and elasticity.
Spinach is super hydrating and packed with antioxidants that help to oxygenate and replenish the entire body. It’s also rich in:
vitamins A, C, E, and K
magnesium
plant-based heme iron
lutein
This versatile leafy green’s high vitamin C content enhances collagen production to keep skin firm and smooth. But that’s not all. The vitamin A it provides may promote strong, shiny hair, while vitamin K has been shown to help reduce inflammation in cells.
Many nuts (especially almonds) are a great source of vitamin E, which may help repair skin tissue, retain skin moisture, and protect skin from damaging UV rays. Walnuts even contain anti-inflammatory omega-3 fatty acids that may help:
strengthen skin cell membranes
protect against sun damage
give skin a beautiful glow by preserving its natural oil barrier
EATING NUTS IS LINKED TO:• reduced risk for heart disease (walnuts) and type 2 diabetes (pistachios)
•potential prevention of cognitive decline in older adults (almonds)
Avocados are high in inflammation-fighting fatty acids that promote smooth, supple skin. They also contain a variety of essential nutrients that may prevent the negative effects of aging, including:
vitamins K, C, E, and A
B vitamins
potassium
The high content of vitamin A in avocados can help us shed dead skin cells, leaving us with gorgeous, glowing skin. Their carotenoid content may also assist in blocking toxins and damage from the sun’s rays and also help to protect against skin cancers.
The orange color of the sweet potato comes from an antioxidant called beta-carotene which is converted to vitamin A. Vitamin A may help restore skin elasticity, promote skin cell turnover, and ultimately contribute to soft, youthful-looking skin.
This delicious root vegetable is also a great source of vitamins C and E — both of which may protect our skin from harmful free radicals and keep our complexion radiant.
Pomegranates have been used for centuries as a healing medicinal fruit. High in vitamin C and a variety of potent antioxidants, pomegranates may protect our body from free radical damage and reduce levels of inflammation in our system.
These healthy fruits also contain a compound called punicalagins, which may help to preserve collagen in the skin, slowing signs of ageing.
To try: Slice bell peppers and dip them in hummus as a snack, add them into a raw salad, or cook them up in a stir-fry.
3. PAPAYA
This tasty superfood is rich in a variety of antioxidants, vitamins, and minerals that may help to improve skin elasticity and minimize the appearance of fine lines and wrinkles. These include:
vitamins A, C, K, and E
calcium
potassium
magnesium
So yes, eating papaya (or using products containing papain) may support your body shed dead skin cells, leaving you with glowing, vibrant skin!
To try: Drizzle fresh lime juice over a big plate of papaya as part of your breakfast or make a papaya mask at home for your next night in!
4. BLUEBERRIES
Blueberries are vital in vitamins A and C, as well as an age-defying antioxidant called anthocyanin. This is what gives blueberries their deep, beautiful blue color.
These powerfu foods may help protect skin from damage due to the sun, stress, and pollution by moderating the inflammatory response and preventing collagen loss.
5. BROCCOLI
Broccoli is an anti-inflammatory, anti-aging powerhouse packed with:
vitamins C and K
a variety of antioxidants
fiber
folate
lutein
calcium
Your body needs vitamin C for the production of collagen, the main protein in skin that gives it strength and elasticity.
6. SPINACH
Spinach is super hydrating and packed with antioxidants that help to oxygenate and replenish the entire body. It’s also rich in:
vitamins A, C, E, and K
magnesium
plant-based heme iron
lutein
This versatile leafy green’s high vitamin C content enhances collagen production to keep skin firm and smooth. But that’s not all. The vitamin A it provides may promote strong, shiny hair, while vitamin K has been shown to help reduce inflammation in cells.
7. NUTS
Many nuts (especially almonds) are a great source of vitamin E, which may help repair skin tissue, retain skin moisture, and protect skin from damaging UV rays. Walnuts even contain anti-inflammatory omega-3 fatty acids that may help:
strengthen skin cell membranes
protect against sun damage
give skin a beautiful glow by preserving its natural oil barrier
EATING NUTS IS LINKED TO:• reduced risk for heart disease (walnuts) and type 2 diabetes (pistachios)
•potential prevention of cognitive decline in older adults (almonds)
8. AVOCADO
Avocados are high in inflammation-fighting fatty acids that promote smooth, supple skin. They also contain a variety of essential nutrients that may prevent the negative effects of aging, including:
vitamins K, C, E, and A
B vitamins
potassium
The high content of vitamin A in avocados can help us shed dead skin cells, leaving us with gorgeous, glowing skin. Their carotenoid content may also assist in blocking toxins and damage from the sun’s rays and also help to protect against skin cancers.
9. SWEET POTATOES
The orange color of the sweet potato comes from an antioxidant called beta-carotene which is converted to vitamin A. Vitamin A may help restore skin elasticity, promote skin cell turnover, and ultimately contribute to soft, youthful-looking skin.
This delicious root vegetable is also a great source of vitamins C and E — both of which may protect our skin from harmful free radicals and keep our complexion radiant.
10. POMEGRANATE SEEDS
Pomegranates have been used for centuries as a healing medicinal fruit. High in vitamin C and a variety of potent antioxidants, pomegranates may protect our body from free radical damage and reduce levels of inflammation in our system.
These healthy fruits also contain a compound called punicalagins, which may help to preserve collagen in the skin, slowing signs of ageing.
