By Nisha
What occurs to your mind when we mention aging? Grey hair and wrinkles? Aging is a natural process in your body accompanied by a variety of physical changes. First signs of aging manifest in the form of fine lines and wrinkles on the skin.
Poor vision, hearing impairment, memory loss, decreased stamina are some of the many physical changes that come with aging.
While we can't stop the aging process, we can delay it. Nutrition forms a major role when it comes to fighting to age. We bring to you some superfoods that are considered beneficial for anti-aging and that can be incorporated in your 30's. But first, let us understand skin aging and the theories that go into it.
Understanding Skin Aging
Skin Aging is marked by fine lines, wrinkles, sagging skin, dryness, and dullness. Collagen is a skin protein made up of long thin fibrils that hold the skin cells together. Collagen gives skin its strength. Elastin is another protein in the skin that gives skin its elastic property. These supplements can be found in some anti aging tools.
As we age, both collagen and elastin levels decrease making the skin loose and aged. Other factors like sunlight, smoking, pollution, stress, hormonal imbalances, improper diet, and wrong skincare trigger skin aging.
There is reduced skin cell turnover and sebum production as you age. As a result, the skin appears dull and dry.
Free Radical Theory Of Aging
Free radicals are atoms or molecules in your body that have unpaired electrons. Free radicals are formed due to sunlight, stress, hormonal changes, and pollution. Free radicals are known to damage the cells in the body via oxidative stress (burning the cells chemically).
Free radicals can cause damage to the skin cell and make them look dull. Antioxidants combat free radicals by donating a free electron and neutralizing them. Include topical antioxidants in your skincare routine or get them from your diet. Read on to know about foods that help in anti-aging.
- Red Bell Peppers
Red bell peppers are a rich source of antioxidants. Antioxidants fight free radicals and reduce the signs of aging. Besides, red bell peppers are high in Vitamin C. Vitamin C is essential for collagen production in the skin.
Bell peppers contain a plant pigment called carotenoids, which help the skin from sun damage and pollution. Carotenoids are anti-inflammatory in nature.
Are you ready to bring back the glow? Indulge in these 20 anti-aging foods and see a world of a difference in the way you look and feel.
- Papaya
Have you been ignoring papaya due to the way it tastes? Think again. Papaya is abundant in vitamins A, C, E, and K. Papaya help in shedding the dead skin cells.
It is a common ingredient in many scrubs due to its exfoliating property. Besides, papaya contains enzyme papain that is anti-inflammatory. It is also rich in calcium, potassium, and magnesium.
- Blueberries
Blueberries are a powerful antioxidant that fights fine lines and wrinkles on the skin. They are also rich in Vitamin A, C, and flavonoids. Why late? Reach out for a blueberry smoothie or include them in your jams, cheesecakes, and rolls.
- Broccoli
Broccoli is packed with vitamin C and A. It is also an excellent antioxidant and rich in calcium. The fiber content in broccoli is good too.
Vitamin C in broccoli helps in the production of collagen and helps in firming the skin. Use steamed broccoli in your favorite pasta or make a soup out of broccoli.
- Spinach
The benefits of Spinach are unimaginable. We have been made to eat spinach right from childhood for a better vision. Spinach is rich in vitamins A, C, E, and K. It contains iron also which is important for blood in the human body.
Spinach is good for your hair too. Vitamin K in spinach is known to possess anti-inflammatory properties. The list of spinach recipes is endless. Pick some and consume spinach regularly for healthy skin and hair.
- Nuts
Nuts like walnuts and almonds strengthen the skin barrier and protect the skin from sun damage. Soak nuts overnight and consume them for breakfast the next day. You can include nuts in your salads or in your 4 pm snack.
Pro tip: Eat the nuts with the skin, as the skin contains half of the antioxidants in the nuts.
- Sweet potatoes
Sweet potatoes are tubers rich in fiber but they are also great foods for anti-aging. Vitamin A in sweet potatoes helps in skin cell turnover. Our skin contains a layer of dead and keratinized cells. These cells are pushed to the surface of the skin where they are shed off.
Aging can cause dead skin cell buildup on the surface of the skin. Vitamin A helps in shedding these cells and pushing a new layer of skin cells to the top (epidermal cell turnover).
- Pomegranate
Pomegranate is high in vitamin c and antioxidants. They help the body from free radical damage and contain anti-inflammatory properties. Pomegranates contain punicalagins which are antioxidants.
- Watermelon
Watermelons are bliss in the scorching heat. Did you know that they can keep your skin soft and supple? They contain vitamins C, K, E, manganese, selenium, calcium, and potassium. These protect the skin from pollution.
- Green Tea
Green tea is rich in plant polyphenols that improve immunity, wards off free radicals and is anti-inflammatory. Green tea is excellent in reducing the risk of cancer. Sip on a cup of green tea and feel good about your youthful glow.
- Cherries
Cherries are a great anti-aging food that can alleviate pain and inflammation related to osteoarthritis. Osteoarthritis is a condition of the bones that starts in the 20s or 30s but shows symptoms only after the 40s or 50s. Cherries also contain Vitamin C.
- Coffee
Coffee is proven to reduce the risk of cancer, heart troubles, liver problems, and diabetes. It reduces the oxidative damage in the body. Have a cup of coffee without sugar and fat and feel refreshed and young.
- Yogurt
Yogurt contains calcium that is required to keep up with the bone density. Healthy bones indicate a younger body. It also contains probiotics (bacteria that are good for your digestive system).
- Salmon
We are deprived of vitamin D available from the sunlight after we hit our 20s. Work-life keeps us busy and we seldom step out in the sun. Salmon contains dietary vitamin D, good cholesterol and helps maintain muscle mass.
- Olive oil
There is a great emphasis on olive oil in recent times. Olive oil is known to reduce platelet aggression that can cause cardiovascular diseases. It also reduces oxidative stress. Switch to olive oil today and your heart will thank you later.
- Eggs
Eggs contain vitamin D that is helpful with the immune system. Eggs are a great source of protein that is often used in weight-loss diets. Do not throw away the yolk as it contains most vitamins.
- Oats
It goes without saying that oats are rich in fiber but they are also anti-aging food. They keep glucose and cholesterol levels in control making you look younger.
- Red Wine
Red wine when consumed in moderation can help your body in a variety of ways. It contains resveratrol which is a great antioxidant. It also contains a ton of flavonoids.
- Dark Chocolate
Dark chocolate contains flavonoids that can absorb UV radiation. it improves blood flow thus giving your skin a radiance.
- Garlic
Garlic is not liked by many due to its pungent odor. But did you ever wonder about the goodness it contains? It can flush out toxins from the body, which is antioxidant and antibacterial.
Author Bio:
