Nutrition

10 anti-aging foods to support your body at 40+

Beautiful, glowing skin starts with how we eat, but these anti-aging foods can help you with so much more, too. When we fill our diet with living foods loaded with antioxidants, healthy fats, water and essential nutrients, our body shows its appreciation through its most important organ: our skin. After all, the skin is often the first part of our body to show internal problems, and lotions, creams, masks and serums can’t do much before we need to take a closer look at what feeds us. Researchers have even concluded that eating fruits and vegetables is the safest and healthiest way to fight dullness and wrinkles.

Ready to shine? Here are 10 of the best anti-aging foods to nourish your body and give it a glow that comes from within.

1. Watercress

The health benefits of watercress will not disappoint! This moisturizing, nutrient-dense green leaf is an excellent source of:

calcium
potassium
manganese
phosphorus
vitamins A, C, K, B-1 and B-2.

Watercress acts as an internal skin antiseptic and increases the circulation and transport of minerals to all cells in the body, resulting in better oxygenation of the skin. Packed with vitamins A and C, the antioxidants in watercress can neutralize harmful free radicals, helping to ward off fine lines and wrinkles.

Try it: Add a handful of this tasty green to your salad today for glowing skin and better overall health! This delicious green may also boost immunity, aid digestion (in a cellular study), and support the thyroid with its iodine content.

2. Red pepper

Red bell peppers are full of antioxidants which are most effective in fighting aging. In addition to their high content of vitamin C, which promotes collagen production, red peppers contain powerful antioxidants called carotenoids. Carotenoids are plant pigments responsible for the vivid red, yellow and orange colors found in many fruits and vegetables. They have various anti-inflammatory properties and can help protect the skin from damage caused by the sun, pollution, and environmental toxins.

Try it: Slice bell peppers and dip them in hummus as a snack, add them to a raw salad, or cook them in a stir-fry.

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3. Papaya

This delicious superfood is rich in a variety of antioxidants, vitamins and minerals that can help improve skin elasticity and minimize the appearance of fine lines and wrinkles. Among these are:

vitamins A, C, K and E
calcium
potassium
magnesium
phosphorus
B vitamins

The wide range of antioxidants in papaya help fight free radical damage and may delay the signs of aging. Papaya also contains an enzyme called papain, which provides additional anti-aging benefits by acting as one of nature’s best anti-inflammatory agents. It is also found in many exfoliating products. So yes, eating papaya (or using products containing papain) can help your body get rid of dead skin cells, leaving you with glowing, vibrant skin!

Try it: Drizzle fresh lime juice over a large plate of papaya for your breakfast or make a papaya face mask at home for your next party!

4. Blueberries

Blueberries are rich in vitamins A and C, as well as an anti-aging antioxidant called anthocyanin. This is what gives blueberries their beautiful, deep blue color. These powerful antioxidants can help protect skin from sun damage, stress and pollution by moderating the inflammatory response and preventing collagen loss.

Try it: Add this delicious, low-sweet fruit to your morning smoothie or fruit bowl and let it kick you up a notch!

5. Broccoli

Broccoli is an anti-inflammatory, anti-aging powerhouse packed with:

vitamins C and K
a variety of antioxidants
fibers
folate
lutein
calcium

Your body needs vitamin C for the production of collagen, the main protein in skin that gives it strength and elasticity.

Try it: You can eat broccoli raw for a quick snack, but if you have the time, gently steam it before eating. Cooking broccoli actually releases more goodness for your body. The nutrient lutein has been linked to preserving memory function in the brain, as well as vitamin K and calcium (which are essential for bone health and the prevention of osteoporosis). Is there anything this anti-aging cruciferous vegetable can’t do?

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6. Spinach

Spinach is super hydrating and packed with antioxidants that help oxygenate and replenish the whole body. They are also rich in:

vitamins A, C, E and K
magnesium
plant-derived heme iron
lutein

The high vitamin C content of this versatile green leaf promotes the production of collagen, which keeps the skin firm and smooth. But that’s not all. The vitamin A it provides can promote strong, shiny hair, while the vitamin K has been shown to help reduce cell inflammation.

Try: Add handfuls of spinach to a smoothie, salad or stir-fry.

7. Nuts

Many tree nuts (especially almonds) are an excellent source of vitamin E, which can help repair skin tissue, retain moisture in the skin, and protect it from harmful UV rays. Walnuts even contain Safe Source anti-inflammatory omega-3 fatty acids that can help:

strengthen skin cell membranes
protect against sun damage
give the skin a beautiful glow while preserving its natural oil barrier.

Try it: Sprinkle mixed nuts on your salads or eat a handful as a snack. Don’t remove the skin either, as studies show that 50% or more of the antioxidants are lost without the skin.

In addition, nut consumption is linked to:
– a reduction in the risk of heart disease (walnuts) and type 2 diabetes (pistachios)
– potential prevention of cognitive decline in the elderly (almonds).

8. Lawyer

Avocados are rich in fatty acids that fight inflammation and promote smooth, supple skin. They also contain a variety of essential nutrients that can prevent the negative effects of aging, including:

vitamins K, C, E and A
B vitamins
potassium

The high vitamin A content in avocados can help us get rid of dead skin cells, leaving us with beautiful and glowing skin. Their carotenoid content may also help block toxins and damage caused by the sun’s rays and help protect against skin cancer.

Try it: Add a little avocado to a salad, smoothie, or just eat it with a spoon. You can also try it topically as an amazing hydrating face mask to fight inflammation, reduce redness, and help prevent wrinkles!

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9. Sweet potato

The orange color in sweet potatoes comes from an antioxidant called beta-carotene which is converted into vitamin A. Vitamin A can help restore skin elasticity, promote skin cell turnover and ultimately contribute to soft and youthful skin. This delicious root vegetable is also an excellent source of vitamins C and E, both of which can protect our skin from harmful free radicals and keep our complexion looking radiant.

Try it: Make one of these sweet potato toast recipes that will enhance your breakfast or snack like never before.

10. Pomegranate seeds

Pomegranates have been used for centuries as a medicinal fruit. Rich in vitamin C and a variety of powerful antioxidants, pomegranates can protect our bodies from free radical damage and reduce levels of inflammation in our system. These healthy fruits also contain a compound called punicalagins, which can help preserve collagen in the skin, slowing the signs of aging.

Try it: Sprinkle these sweet little gems over a salad of walnuts and baby spinach for an anti-aging treatment

Research has also shown that a compound called urolithin A, which is produced when pomegranate interacts with gut bacteria, can rejuvenate mitochondria. Studies conducted on rats have even shown that it can reverse muscle aging.

Flood your body with powerful nutrients

By feeding on these anti-aging foods, we can gain fuel to look and feel our best. If you’re looking for other delicious plants to try, choose deep-colored fruits and vegetables. Rich hues are usually a sign of a greater ability to fight free radicals to keep your skin looking healthy and vibrant. The more colors you can put on your plate, the better.

It’s time to slow down the signs of aging and glow from within!

[HighProtein-Foods.com]

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