"Do I look my age?" We've all questioned ourselves while looking in the mirror. Most of us want to appear younger and healthier as we age, whether we want to avoid ageing, reverse ageing, or just age gracefully. This raises the issue of what we should consume in order to seem younger and healthier as we age. Indeed, traditional wisdom holds that you are what you eat; everything in the body is interconnected, and so if your body is not in good condition, it will most likely manifest itself on your face!
In order to maintain your skin looking its best as you age, here are a few beauty-boosting, nutrient-dense foods that are worth eating every day (or, at the absolute least, should always be included on your weekly shopping list). Once you've figured out what foods to eat more of, be sure to avoid these 10 beauty-boosting foods that will make you look and feel 20 years older!
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1. Peptides from Collagen
If you've ever wondered, "Can collagen make you appear younger?" is the answer. We have a positive response for you: yes! Collagen is a structural protein that is found in high concentration in the human body, making it the most prevalent protein in the body. Consuming collagen, whether as a supplement or in collagen-boosting meals, may help to maintain the look of smooth skin while also strengthening our bones and muscles. Collagen is essential for the health of our skin, teeth, muscles, and bones. After one to three months of supplementing their diet with hydrolyzed collagen, middle-aged women had significant improvements in the hydration, firmness, and elasticity of their skin, according to a study published in Molecules magazine.
2. Blueberries
When it comes to eating, blueberries are abundant in antioxidants, and antioxidants are like superheroes in the fight against ageing skin. Antioxidants, such as those found in fruits and vegetables, may assist to delay the ageing process at the cellular level, according to registered dietitian Kathy Siegel, RD, CDN. "Free radicals cause damage to cells and tissues, resulting in wrinkles and premature sagging," says Dr. Weil. Blueberries are also known as "The Best Fruit for Your Sex Life," according to certain sources.
3. Strawberries
The vitamin C content in a cup of strawberries (equivalent to around eight strawberries) is higher than that of an orange, according to registered dietitian Tanya Zuckerbrot, MS, RD. In addition to being essential for a healthy immune system, vitamin C does wonders for our skin since it aids in the production of collagen, which helps to keep skin taut and smooth out fine wrinkles.
4. Carrots
Carrots are high in carotenoids, which our bodies convert into vitamin A. Carrots are also high in fibre. Vitamin A carotenoids, according to Siegel, protect the skin, tissue, and cells against the effects of environmental pollutants and disorders that cause oxidative damage (i.e. wrinkles).
5. Lentils
Because they include B vitamins and biotin, which are essential for good hair development, these legumes may assist in the maintenance of long, luscious locks, according to Zuckerbrot. According to her, lentils are also high in protein and fibre, two nutrients that assist to control blood sugar levels and keep you feeling full for the longest period of time, making them one of the most hearty and economical waist-friendly foods on the market.
6. Oysters
Acne has been related to a zinc deficiency, which is why Zuckerbrot often suggests oysters to her clients. "Just two oysters can put you above the recommended daily amount of zinc, which is something you should be consuming if you have acne or are worried about the effects of ageing. Acne is believed to be caused by a zinc deficiency, and zinc helps to preserve collagen and elastin proteins, which assist to keep your skin looking youthful and robust."
7. Red Bell Peppers
Red bell peppers are loaded with vitamin C—they contain three times the amount of vitamin C found in an orange! As previously stated, vitamin C aids in the production of collagen and the protection against free radical damage. The protein collagen, according to Siegel, "binds cells and tissues together to maintain tight, smooth, elastic skin that is also lively in appearance." The American Journal of Clinical Nutrition reported that persons who consumed foods high in vitamin C had fewer wrinkles and less age-related dry skin than those who ate very tiny quantities of vitamin C in their diets.
8. Coconut Oil
Coconut oil has been shown to promote gut health and may even assist to prevent Alzheimer's disease, according to some research. Besides being high in healthy fats and vitamins E and K, Zuckerbrot notes that coconut oil may also help to promote hair development and shine by hydrating the scalp. In terms of anti-aging, "it works wonders because it relieves stress on the liver and decreases oxidative stress, in addition to lowering inflammation, both internally and externally."
9. Beef
Lack of iron may result in hair loss as well as brittle nails and feelings of weariness, according to research. Women are particularly susceptible to iron deficiency, which unfortunately is one of the most frequent deficits. You may be surprised to learn that the solution is red meat. Zuckerbrot explains that beef is one of the finest sources of iron in the diet when it comes to ensuring enough iron intake. Make an effort to choose grass-fed rather than grain-fed beef, and choose sirloin or tenderloin rather than prime or T-bone since the latter options are higher in fat.
10. Green tea
"Green tea has been demonstrated to have skin-protective properties in studies," explains Siegel. Green tea polyphenols, according to research published in the Journal of Nutrition in April 2011, have preventive effects against UV light-induced skin damage, as well as the capacity to increase skin moisture, elasticity, and density. Due to its lack of jitteriness and acidity (which means it won't agitate your stomach or create digestive difficulties), green tea is also one of the most effective—and popular—coffee substitutes available, according to the American Coffee Association.
