Skin is the unsung hero of the organ. Your skin is the first organ of your body to show internal troubles. If you have feed your body with good nutrition such as antioxidants, healthy fats, water, vitamins, and other micronutrients, your body will show appreciation through its largest organ – skin.
Since skin aging starts from the inside out, you should take care of your diet first. Of course, proper food is the key factor to prevent skin aging but other lifestyle factors like sun protection and your skin protection regimen are also should be considered. Foods rich in vitamins and minerals are essentials to help to reverse the signs of aging.
It’s never too late to start making changes to your diet, even if there’s been some permanent damage to collagen, the protein that helps give skin its elasticity. Collagen loss can happen because of aging, sun exposure, smoking, or pollution.
There isn’t a standard “anti-aging diet” or a miracle cure for skin aging, but here are the best anti-aging foods to help fight wrinkles as well as boost collagen and hydration for healthy, younger-looking skin.
1: Avocados
Avocados are the most delicious fruit we have with multiple nutrients. Avocados are high in monounsaturated and polyunsaturated fats that can nourish your skin and prevent dryness. It also acts as an anti-inflammatory to keep your immune system functioning properly. Studies suggest that lutein and zeaxanthin in the fruit may help to protect your skin from UV damage. It is also full of vitamins A, B, C, E, and K which helps your skin to glow and look gorgeous. You can add avocados in salads or make healthy pudding with it.
2: Broccoli
Broccoli is packed with anti-inflammatory and anti-aging properties! It is rich in vitamin C and vitamin K that are the best anti-wrinkle antioxidants. Your body needs vitamin C to synthesis collagen which is the skin’s support system. Try to eat broccoli raw or steamed for better results. You can add it to salads or soups. It is high in fibers and calcium too.
3: Nuts
Nuts are packed with various nutrients such as proteins, vitamin E, essential oils, minerals, and antioxidants. Almonds and walnuts are full of vitamin E which are very helpful to protect your skin from the UV rays of the sun. Vitamin E also helps to strengthen your skin and give a glow. You can sprinkle some nuts over salads or stir them into the soup for a little crunch.
Walnuts have the highest antioxidant content of any nut and are high in omega-3 fats. This combination makes them an excellent anti-inflammatory snack for improved skin (and health in general). Walnuts can also help to improve your digestive health. Skin health is strongly linked to the health of our microbiome, and good gut health helps the skin maintain homeostasis for optimal protection, temperature control, and fluid retention.
4: Tomatoes
Tomato and tomato juice are high in lycopene, a natural carotenoid that protects skin against sun rays. Cooked or processed tomatoes are better than raw ones.
5: Fatty fish
Fatty fishes such as salmon, mackerel, tuna are full of omega-3 fatty acids which are essential for glowing skin. These fats are also crucial to moisturize your skin and lowers the skin inflammation. These fishes are rich in vitamin E, zinc which has wound-healing material that helps to heal acne and irritation.
Note that the foods you eat can affect your skin’s health and appearance, as well as how your skin changes as you age.
Foods abundant in protein, good fats, and antioxidants, in particular, have been linked to the most skin benefits.
Consider protecting your skin with other habits, including wearing sunscreen, avoiding smoking, being physically active, and using suitable skincare products, in addition to eating a nutritious diet rich in whole, plant-based foods.
