Fruits that make you look younger are the kinds of fruits that can be added to your fruit bowls, smoothies and salads. These pick-me-up fruits improve the skin and health of your face by including them in your diet. I will be covering fruits that help you look younger and are essential in keeping your skin healthy.
21 foods that will make you look younger
It’s often said beauty comes from within – and that includes what you eat. While there are no miracle foods to turn back time, you can look and feel younger by consistently eating a healthy, nutrient-packed diet. Here are some top age-proofing foods to include daily.
A 2021 study showed that almonds reduced wrinkle appearance and pigmentation in light-skinned, postmenopausal women who consumed just over two daily handfuls of the nuts for nearly six months. The study was partly funded by California Almonds, but carried out independently to high standards. Almonds are rich in skin-friendly essential fatty acids, as well as supplying nearly 7mg of antioxidant vitamin E – more than enough to meet your daily needs – per 28g handful.
Carrots and other orange-red fruit and vegetables – such as tomatoes, red peppers, sweet potato, cantaloupe and apricots – have a cosmetic effect on (Caucasian) skin, enhancing its golden glow. They’re all rich in carotenoids a type of naturally occurring pigment. A study in the journal Behavioral Ecology found this increased people’s perception of facial attractiveness.
Raspberries, strawberries, blueberries
Luscious berries are chockful of anthocyanins – potent antioxidant and anti-inflammatory ingredients that protect against collagen breakdown. Plus, anthocyanins appear to boost the health of gut bacteria, which in turn can reduce age-related bone loss.
Copper contributes to normal hair pigmentation and research has shown a link between lower levels and the early appearance of white hairs. The best copper sources are lambs’ and calves’ liver, as well as nuts and seeds (Brazils, cashews, sunflower seeds) and crabmeat.
Haddock, cod or any other white fish is packed with iodine, a nutrient the UK population is deficient in (we rank seventh among the ten most iodine-deficient countries globally). Iodine is not only vital to keep your metabolism fired up, but it keeps skin healthy too.
Another fishy ingredient that has potential anti-ageing benefits, pickled herring, aka rollmops, are extremely high in vitamin D. That’s good for future-proofing your skeleton, but there could be a potential benefit for staving off the appearance of grey hairs too. In one small study, premature greying was associated with lower levels of vitamin D, iron and calcium.
The red lycopene pigment in tomatoes is better known for its link to a reduced risk of heart attacks and strokes. But lycopene is also a natural sunscreen, working within our cells to protect against UV-induced sunburn and wrinkles. Tomatoes yield more lycopene when they are cooked – so tuck into tomato paste, passata and canned tomatoes.
In a study involving Swedes, Greeks and Australians, those with a higher intake of monounsaturated fat, particularly olive oil, had less wrinkling in a sun-exposed site (the back of the hand) than those who favoured butter and margarine. Vegetables and pulses were also linked with less wrinkling.
Peas, beans, lentils and legumes
One theory as to why pulses (legumes) could help protect against skin damage and wrinkles is their content of natural plant oestrogens (phytoestrogens). There’s some evidence to suggest that these can help to improve the water content of the skin, as well as protect skin cells from oxidative stress.
This beloved green fruit is another rich source of skin-friendly monounsaturates. Avocados are also a good source of vitamin E, boosting antioxidant protection for skin cells from the inside out.
Water (plenty of it)
It’s worth repeating: drinking plenty of water is good for your complexion. In one study, young women who were asked to drink an extra 2 litres of water a day saw increases in hydration that were enough to “positively impact normal skin physiology”. In beauty speak that’s plumped out, smoother skin.
An evening cup of cocoa has the power to be a beauty booster – just choose one with a high content of flavanol antioxidants, which are the key ingredient that relaxes blood vessels. Research suggests one cup of high-flavanol cocoa, such as Aduna Super Cacao or FlavaMix, increases blood and oxygen flow to the skin and decreases sun burn risk.
Foods That Support Healthy Aging
As we age, the foods we eat can greatly affect our fitness, appearance, quality of life, and disease risk.
Our bodies rely on various nutrients to support the natural aging process. Some nutrients may help slow signs of aging, such as by promoting healthy skin.
It’s important to note that eating specific foods isn’t going to make you look noticeably younger, and that nutrition is only one aspect of aging well.
Still, adding nutrient-dense foods to your diet can help you look and feel your best as you get older. In general, try to eat:
- healthy sources of protein
- healthy fats
- foods that are rich in antioxidants
Here are 10 nutritious foods that support healthy aging.
Extra virgin olive oil is one of the healthiest oils on earth. It’s rich in healthy fats and antioxidants that help reduce inflammation and oxidative damage caused by an imbalance of free radicals in the body
A diet rich in olive oil has been linked to a lower risk of chronic diseases, including
- heart disease
- type 2 diabetes
- metabolic syndrome
- certain types of cancer
In particular, monounsaturated fats (MUFAs) make up about 73% of olive oil. Some studies have shown that a diet rich in MUFAs may help reduce skin aging thanks to the strong anti-inflammatory effects of these healthy fats .
Extra virgin olive oil is also high in antioxidants, such as tocopherols and beta carotene, as well as phenolic compounds that also have anti-inflammatory properties
In fact, one 2012 study found that people who consumed a diet rich in MUFAs from olive oil had a lower risk of severe skin aging.
The authors suggested that the anti-inflammatory properties of both MUFAs and antioxidants found in olive oil were most likely responsible for this effect
Ideally, choose cold pressed extra virgin olive oil because it’s higher in antioxidants and less processed than oils that are extracted using other methods. Try adding it to a salad or dip
Olive oil has strong anti-inflammatory properties that may protect against severe skin aging and chronic disease.
Green tea is high in antioxidants, which can help fight free radicals in the body.
Free radicals are unstable molecules created as a byproduct of normal cell functioning. They can also form in response to stressors from the external environment, such as ultraviolet (UV) light or tobacco smoke. Free radicals can damage your cells if they’re present at high levels.
That’s where antioxidants come in. These molecules stabilize free radicals so they’re unable to cause damage. You usually get antioxidants through your diet — like from green tea
Green tea is particularly high in antioxidants called polyphenols. Specifically, it’s high in epigallocatechin gallate (EGCG), catechins, and gallic acid
These may reduce your risk of:
- heart disease
- neurological decline
- premature aging
- other chronic diseases
The polyphenols found in green tea may help reduce external skin aging — from environmental stressors such as the sun and pollution — by scavenging free radicals before they damage the skin
In fact, many skin care products contain green tea extract for its antioxidant and antiaging properties. However, more research is needed before green tea products can be recommended to reduce skin aging
That said, consuming a diet high in antioxidants is associated with a reduced risk of chronic disease and healthier skin. And drinking green tea can be a great way to get more antioxidants into your diet
Green tea has strong antioxidant properties. As such, it may help protect your skin against free radical damage that can occur as a result of external factors like pollution or sunlight. That said, more research is needed.
Fatty fish is a highly nutritious food that can promote healthy skin.
Its long-chain omega-3 fats are beneficial against heart disease, inflammation, and many other issues.
Furthermore, research has shown that omega-3 fatty acids are linked to a strong skin barrier and may help decrease inflammation that damages the skin
Salmon, one of the most popular types of fatty fish, has additional aspects that may help support your skin’s health.
First, it contains a carotenoid antioxidant called astaxanthin, which is responsible for the pink color of salmon
In one study, people with sun-damaged skin consumed a combination of astaxanthin and collagen for 12 weeks.
As a result, they experienced significant improvements in skin elasticity and hydration. However, while these results seem positive, it’s unknown whether the effects were due to astaxanthin, collagen, or both
Plus, salmon and other fatty fish are high in protein, which is important to eat so your body can produce collagen and elastin. These two molecules are responsible for skin’s strength, plumpness, and elasticity. Eating protein also promotes wound healing
Finally, fish is high in selenium. This mineral and antioxidant plays a role in DNA synthesis and repair and may help reduce and prevent skin damage from UV light. Having adequate levels in the body may reduce the severity of skin diseases like psoriasis
Fatty fish, such as salmon, are high in omega-3s, protein, selenium, and astaxanthin, which are all associated with healthier skin.
4. Dark chocolate or cocoa
Dark chocolate is a rich source of polyphenols, which act as antioxidants in the body.
In particular, it contains flavanols, which are linked to numerous health benefits, such as a lower risk of
- heart disease
- type 2 diabetes
- cognitive decline
Additionally, it’s thought that a diet rich in flavanols and other antioxidants can help protect the skin from sun damage and help slow skin aging.
In one high quality 24-week study, participants that consumed a flavanol-rich cocoa beverage experienced significant improvements in skin elasticity and facial wrinkles compared with those in the control group
While these results are promising, other studies have not observed that dark chocolate offers benefits for skin appearance or aging
Remember, the higher the cocoa content, the higher the flavanol content. Therefore, if you want to add dark chocolate to your diet, choose a variety with at least 70% cocoa solids and little added sugar.
Dark chocolate contains flavanols that act as antioxidants in the body. Some preliminary research suggests it may improve skin health, though more research is needed.
Most vegetables are extremely nutrient-dense and low in calories.
They contain antioxidants, which help reduce the risk of heart disease, cataracts, and certain cancers
Many vegetables are also high in carotenoids, like beta carotene and lycopene. Some research suggests that a diet high in carotenoids may protect the skin against the sun’s UV rays, which are the main cause of premature skin aging
Some of the best sources of beta carotene are:
- sweet potatoes
Many vegetables are also rich in vitamin C, which is a potent antioxidant. Vitamin C also plays a crucial role in collagen production. Collagen is a key building block of the skin, but its production begins to decline after the age of 25
Vegetables with the highest vitamin C content include leafy greens, bell peppers, tomatoes, and broccoli.
It’s important to eat vegetables of different colors, as each color represents different antioxidants that can benefit your skin and overall health
Aim to have at least two vegetables at each meal and always protect your skin using sunscreen.
Vegetables are rich in antioxidants that can help protect your skin from sun damage and help support healthy skin renewal.
30 of the Best Anti-Aging Foods to Make Sure You Are Incorporating Into Your Diet
The anti-aging industry is filled with supplements, creams, and products touted for their ability to ward off wrinkles, boost the collagen production of your skin, improve elasticity and keep you looking youthful.
But as they say, you are what you eat, so when it comes to fighting the clock, what we put into our bodies can be even more important than the products that we shell out money to help us in this department. Experts note that there are a variety of anti-aging foods that you can eat that can work wonders in helping to fight off skin-damaging free radicals, repair collagen in the body, and reduce inflammation. From omega-3 rich salmon and flaxseeds to vitamin C-packed citrus fruits, here are 30 of the best anti-aging foods to make sure you are incorporating into your diet. Get ready to chow down!
Best Anti-Aging Foods
“Considered a superfood, these berries are one of the healthiest foods you can eat with numerous health benefits,” says Bansari Acharya, a metro-Detroit-based registered dietitian and nutritionist with FoodLove.com. They have powerful antioxidant properties in them that help fight off free radicals, which may lead to slowing down aging. Blueberries, says Acharya, are so versatile that you can enjoy them in smoothies, salads, or even on their own.
2. Green tea:
Green tea contains numerous beneficial compounds in it such as antioxidants and phytochemicals that may decrease inflammation in the body. “Accelerated aging is usually caused by increased inflammation and the compounds in green tea may fight off with free radicals that can cause damage to cells,” Acharya explains. Green tea can be consumed traditionally or even more popularly through matcha powder.
Leafy greens, like spinach, are filled with tons of vitamins that act as antioxidants. These anti-aging foods also filled with loads of fiber that are great to keep your heart and digestive system healthy. Acharya notes that you can add spinach to salads, smoothies, and even soups.
4. Dark chocolate:
Dessert lovers rejoice! Dark chocolate, says Acharya, “may increase the blood flow and circulation in the skin, which may increase the moisture in the skin.” This, she says, can reduce the formation and appearance of wrinkles. This food is also high on antioxidants and may also aid in reducing inflammation levels in the body. Dark chocolate can be enjoyed by itself or with nuts such as dark chocolate almonds.
Avocados are packed with healthful fats that may be beneficial to skin health. Jenn LaVardera, a registered dietitian and expert nutritionist for Naturipe. Research has shown people who eat diets higher in monounsaturated fats; the type of fat found in avocados, have a lower risk of severe facial skin aging. “Avocados also pack the compounds lutein and zeaxanthin, pigments that can help maintain eye health and reduce risk of macular degeneration due to age,” explains LaVardera. You can add avocados to salads, sandwiches, and smoothies, or enjoy a breakfast of smashed avocado toast.
Hydration is key to helping to ward off wrinkles and keep your skin looking supple and youthful. One study found that participants who supplemented with flaxseed oil experienced a 39% increase in skin hydration after a period of 12 weeks. An improvement in skin roughness and smoothness was also observed from eating this anti-aging food.
Another omega-3 rich food is salmon. The type of omega-3 fat found here, called DHA (i.e., docosahexaenoic acid) is of particular importance to protecting the brain, heart, and eyes from aging. And bonus: “Studies show that people who include DHA in their diets also have lower risks for the main causes of vision loss as we age, including macular degeneration,” says Elizabeth Somer, a registered dietitian, author of Age-Proof Your Body, and medical advisory board member at Persona Nutrition.
Whether they are lentils, chickpeas, split peas, or black, kidney, navy, or pinto beans, legumes are packed with nutrients that support mental health, such as folate, calcium, copper, magnesium, iron, and zinc. The folate in beans protects against a memory-destroying compound called homocysteine. The antioxidant phytonutrients in legumes, such as saponins and phytosterols, may help protect against wrinkles and, per Somer, can also help lower cancer and heart disease risk. Try legumes in chili, bean burritos, or split pea soup.
Collagen is the main structural component of our connective tissue. And as we age, our body’s collagen supply naturally declines. Thus, consuming collagen supplements can help to combat this natural progression of age. Carielle Nikkel, a registered dietitian and vice president of nutrition at Persona Nutrition, explains that collagen powder can be easily mixed into beverages. “It’s tasteless and dissolves instantly. You can blend it into your coffee for a frothy and delicious beverage.”
Mushrooms are high in Vitamin D, which is important in the formation and maintenance of normal bones and plays an integral in supporting our immune system. “Next time you make a meatloaf or meatballs chop up some mushrooms to add some extra nutrition to your meal,” suggests Nikkel.
Do you start off your morning with a glass of warm lemon water? You’re onto something! These citrus fruits are packed with Vitamin C, which is crucial in skin health. One study found that women who consumed more Vitamin C had a lower likelihood of a wrinkled appearance and skin dryness, making it one of the best anti-aging foods.
Not familiar with watercress? You’ll find it in the fresh produce aisle. This leafy green has, in recent years, joined the ranks of the superfood world. It’s filled with healthy nutrients like calcium, potassium, and magnesium and carotenoids like beta-carotene, which may help to ward off free radicals.
“Scallops are rich in selenium an essential mineral that acts as an antioxidant helping to protect our cells from damage,” explains Nikkel. She notes that this shellfish is one of the quickest protein sources you can cook. “Pan sear them over high heat for about 2 minutes per side.”
14. Olive oil:
This delicious oil is rich in heart-healthy monounsaturated fatty acids, which Nikkel says can help to improve the health of our hearts. “Utilize olive as a salad dressing mixed with balsamic dressing or drizzle it over vegetables and roast them in the oven for additional heart-healthy benefits,” she suggests. You can also apply it topically for some extra moisturizing. Olive has been linked to possibly helping to ward off skin cancer.
This tropical fruit has a hidden anti-aging trick up its sleeve. “It’s an excellent source of vitamin C, which is necessary to manufacture collagen – a protein which supports skin structure,” explains registered dietitian Susan Bowerman. Enjoy it by itself, toss some cubes in a stir-fry, or put together a tropical fruit salad.
This spice contains compounds, which act as natural antioxidants. “Oxidant damage can negatively affect the appearance of the skin but can also influence the body’s ability to produce energy,” says Bowerman. Turmeric is also used to lower inflammation and may be able to help treat various dermatological skin conditions as well, thus making it an anti-aging food.