We know what you’re thinking… Surely there’s not something you can eat to reduce the effects and signs of ageing in one sitting? Well, technically, no (we wish).
That said, there are some foods that you can consume consistently for anti-ageing benefits.
In fact, here are 5 that can nourish your body and skin from within, boosting immunity, minimising fine lines and making you glow from the inside out.
1. Nuts
Firstly, whether you prefer Brazil, macadamia or cashew, did you know that all types of nuts have cholesterol-lowering and anti-inflammatory effects? They’re also generally nutritious, given that they’re a great source of protein, fibre and micronutrients.
Specifically, the vitamin E found in nuts has many benefits for the skin, including:
- Strengthening skin cell membranes
- Repairing skin tissue
- Retaining skin moisture
- Protection against harmful UV rays
- Preserving the natural oil barrier
Try to eat one to two ounces of nuts per day to maximise these benefits by sprinkling them on your salads or grabbing a handful as a snack. Be sure to keep the skin on though, otherwise, 50% or more of the antioxidants can be lost.
2. Sweet Potato
White potatoes are tasty but it’s sweet potatoes that will help you to look and feel younger. Their orange colour comes from an antioxidant called beta-carotene, which converts to vitamin A.
Vitamin A is amazing for fighting off fine lines and wrinkles by regenerating damaged collagen. It can promote healthy skin cell turnover, restore skin elasticity and have a softening effect.
Alongside vitamin A, sweet potatoes contain vitamin E, which also protects skin from free radicals to keep your complexion looking and feeling youthful.
Add sweet potato mash or fries to your lunch or dinner for a tasty way to combat ageing.
3. Green Vegetables
Vegetables may be full of nutrients, but it’s a couple of green vegetables that are especially good for anti-ageing: broccoli and spinach.
Truth be told, a 2016 study discovered that broccoli contains lutein. This is a plant pigment that promotes a healthy brain and memory. Broccoli is also anti-inflammatory and features vitamins C and K, antioxidants, fibre and calcium.
Now let’s talk about spinach. Not only is spinach full of antioxidants to revitalise your body, but it also contains phytonutrients that protect your skin from sun damage. Other nutrients include:
- Beta-carotene
- Lutein
- Vitamins A, E and K
- Iron
- Magnesium
Spinach even has vitamin C, which stimulates the production of collagen, the main protein in skin that declines as you get older and contributes to dull, sagging and wrinkled skin.
4. Beans and Legumes
Beans and legumes are part of two food categories: carbs and protein.
Legumes are packed with phytonutrients, fibre, vitamins and minerals, which benefit your:
- Heart
- Gut
- Blood sugar stability
- Healthy weight management
They also reduce the risk of major chronic diseases like cancer and increase life expectancy.
Beans are similar in this sense. They contain folic acid and have a high antioxidant level, which slows ageing on a cellular level.
In addition to this, beans:
- Lower cholesterol
- Regulate blood sugar
- Promote brain health
- Stimulates collagen production
Along with beans, add legumes such as dried peas, chickpeas and lentils to soups, pasta, salads or casseroles to get your anti-ageing fix.
5. Pomegranate Seeds
Lastly, pomegranate seeds feature a compound called punicalagin. This helps your body to fight damage from free radicals and preserve collagen in the skin.
As well as being high in vitamin C and antioxidants that reduce inflammation, pomegranate seeds contain another compound called urolithin A. Urolithin A is thought to be a natural anti-ageing treatment, keeping the gut healthy, strengthening muscles and protecting us against frailty when we’re old and grey.
Sprinkle a few pomegranate seeds on your salads to reap the rewards.
The Anti-Ageing Food Rule
If you’re looking for more anti-ageing foods to try, opt for fruits and vegetables that are rich in colour. The deeper the hue, the more likely the food will be able to fight free radicals, replenish your body and ensure that your skin stays healthy and radiant.
