Khaberni - There is no standard diet for anti-aging or magical cure for skin aging, but there is evidence that some foods have the ability to improve health as we age, and reduce the appearance of wrinkles on the skin.
According to nutritionists and dermatologists, there are 7 foods that protect the skin from the signs of aging, and they also offer benefits for heart and circulatory health and brain health.
1. Avocado
According to "Free Will Health", research indicates that consuming avocado offers some anti-aging benefits. According to a study, consuming avocado daily for 8 weeks improves skin elasticity and tightens it.
2. Tomatoes
Tomatoes are rich in vitamin C and antioxidants that benefit the skin. A mixture of tomatoes and yogurt is used to make a natural face mask.
Eating tomatoes also helps give the skin a fresh, youthful appearance. A randomized controlled study found that consuming tomato paste helps make the skin more resistant to sun damage.
3. Berries
It is known that berries benefit heart health, reduce the risk of certain types of cancer, and may also help protect the skin from weather effects.
Catherine Piper, a nutritionist at "The Age Defying Dietician", said: "Strawberries, blueberries, red berries, and blackberries contain antioxidants, which studies indicate may prevent skin damage and protect it from UV rays and pollutants."
4. Dark Chocolate
Dark chocolate contains antioxidants that may offer protection from UV damage and enhance blood flow in the skin.
Piper advised choosing dark chocolate with at least 70% cocoa to gain the maximum benefits from antioxidants.
Milk chocolate does not offer the same benefits, and its high sugar content may harm the skin and also increase blood sugar levels, which can increase inflammation.
Piper explains, "Sugar-rich foods can significantly contribute to the appearance of aging signs, such as fine lines and wrinkles."
5. Green Tea
Green tea is rich in polyphenols, which may support gut health and prevent cell damage.
It has been proven that epigallocatechin-3-gallate, the most abundant polyphenol in green tea, reduces skin inflammation and fights acne-causing bacteria.
However, there are not enough studies to determine the exact amount of green tea needed to see clear benefits on your skin.
6. Fatty Fish
Consuming an adequate amount of lean protein is important as you age.
Salmon, sardines, and other seafood rich in omega-3 fatty acids such as grouper and tuna reduce the risk of heart disease. They are also an excellent source of protein that can help alleviate aging signs for both the brain and the heart.
Nutritionist Allison Talman said, "Loss of muscle mass is natural during the aging process, especially when a person does not consume enough protein in their diet." Thus, seafood is one of the best sources of protein necessary for rebuilding cells.
7. Almonds
Talman mentioned that almonds are one of her favorite anti-aging foods, and they are a rich source of healthy fats and fiber.
Talman added, "These nuts are versatile," "and can be added to smoothies, consumed as a quick snack, or sprinkled on yogurt parfait."
A recent study found that consuming almonds daily can reduce facial wrinkles and skin pigmentation.
Overall, foods rich in antioxidants and anti-inflammatory properties are best for protecting the skin from oxidative damage.
But most importantly, as Talman stated, focus on consuming whole foods and maintaining a balanced diet.
