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Are you looking for the fountain of youth? Do you want to know how to get stronger, clearer skin… thicker hair.. increased joint mobility? The answer is quite simple! The key to reversing and slowing the aging process is to eat certain anti-aging foods that can help rejuvenate your body from the inside and out. These anti-aging foods are packed with important vitamins, minerals, and antioxidants that can help both to slow down and even reverse the aging process. Read more to find out what anti-aging foods you should eat to help reverse signs of aging, and how you can add them into your diet with ease using fun, delicious recipes!
What You Eat Can Help You Look and Feel Younger
This might be the best news you’ll hear all day: you can fight signs of aging without consuming drugs or expensive treatments. Yes, you can fight signs of aging by just eating! There are natural foods out there that have anti-aging effects on the body, from smoothing wrinkles and hydrating your body, to improving skin integrity and enhancing your joint mobility. All it takes is a solid diet packed with water, important essential nutrients, and antioxidants. And incorporating these foods into your diet is much more effective and potent than simply using creams and moisturizers on the surface level. Because to really fight aging, you need to start with what you put inside your body. So let’s review some of the best anti-aging foods that’ll make you not only look younger but feel younger too.
Top 12 Anti-aging foods
- Blueberries
Blueberries have earned a top spot on this list. This popular superfood is low in calories yet loaded with nutrients like vitamin C, fiber, and potassium. Out of all conventional fruits and vegetables, blueberries have been observed to have one of the highest levels of antioxidants per serving. By directly increasing the antioxidant levels in your body, blueberries are perfect for protecting yourself against aging. The antioxidants found in these little berries battle the free radicals that cause DNA damage. DNA damage is a part of the natural aging process, and so reducing the causes of this oxidative damage can ultimately prevent some signs of aging. One particular study revealed that the 168 subjects who drank their 1-liter serving of apple and blueberry mixture every day for four weeks saw that DNA damage from free radicals reduced by an impressive 20% (8). The stress caused by oxidation can speed up the aging process of not only your body but your brain, too. The antioxidants have appeared to have a link to benefiting aging neurons in animals, and improve brain function and delay mental aging in older individuals.
You can enjoy this delicious fruit as it is, or you can incorporate blueberries into these innovative recipes!
Our Favorite Blueberry Recipes
Peanut Butter Blueberry Collagen Muffins
5 Ingredient Blueberry Chia Pudding
Banana Blueberry Smoothie Bowl
2. Spinach
Spinach is a leafy green classic, full of nutrients and antioxidants that are great for your skin, blood, digestion, and even your eyes. An excellent source of vitamin C, spinach promotes beautiful healthy skin. The antioxidants have the same benefits as that of the blueberries: they fight free radicals and therefore reduce oxidative stress and DNA damage. The carotenoids in spinach help prevent our eyes from being damaged by harsh UV rays. They also help protect your eyes from both cataracts and macular degeneration and therefore permanent blindness.
Rich in folate and potassium, this popular vegetable can support your brain health. Folate has been shown to reduce the risk of Alzheimer’s disease, while potassium has been studied to have links to enhanced concentration, neural activity, and overall blood flow to the brain. The additional minerals are important to strong, healthy teeth, nails, and bones, and its many anti-inflammatory compounds help reduce typically age-associated inflammatory conditions like arthritis, gout, and osteoporosis.
What’s great about spinach is that you can enjoy it both raw and cooked – the decision is all yours!
Our Favorite Spinach Recipes:
Spinach Mozzarella Stuffed Burgers
Spinach, Feta Cheese and Potato Pie
3. Collagen
If there’s one food that can help your entire body fight the signs of aging, it’s collagen. Collagen is the most abundant protein in the human body, and only second to water when it comes to the body’s most abundant molecule. Like proteins in general, collagen functions as a sort of building block – though instead of just muscle as we typically think, collagen additionally functions as the building block for so many parts of the body – that includes the skin, bones, nails, teeth, and tendons. What makes collagen even more special, however, is that it not only builds, but it also repairs. Collagen consists of a chain of 18 different amino acids, which includes 8 of the 9 essential amino acids. These amino acids work together to provide you with all sorts of benefits, from preventing heartburn and ulcers to healing your gut.
Collagen, considering it makes up so much of our skin, helps support the skin’s integrity, strength, and elasticity. So supplementing with collagen can help with skin rehydration, thus reducing wrinkles, hiding cellulite, increasing skin flexibility, and eliminating pesky stretch marks and acne scars.
Collagen can also help our hair get stronger! Hair follicles depend on the collagen matrix in order to grow, so when we consume collagen, we are strengthening the collagen matrix in our hair. And collagen can help strengthen our nails too.
Let’s not forget that collagen can also improve joint flexibility, help with muscle recovery due to exercise or exhaustion, and can prevent high tooth sensitivity. Collagen can do it all! What’s even better is that collagen can be found in the hydrolyzed peptide form, meaning it comes in a powder form that’s perfect for incorporating into virtually any dish or beverage, from smoothies to soups to stews to baked treats!
Our Favorite Collagen Recipes:
Strawberry Banana Smoothie Bowl
Tandoori Roasted Cauliflower Soup
- Fish
Fish has been revealed to be one of the healthiest foods you could possibly consume because of it being an amazing source of protein and other nutrients. The key to fish being an anti-aging machine is its oil: omega-3. Omega-3 is a type of fatty acid that comes from fish oil supplements, benefitting both healthy people and especially those who suffer from any sort of heart disease. Containing both DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid), omega-3 has essential nutrients that can help reduce triglycerides, lower blood pressure, and hinder plaque development in the arteries. Heart disease is the number one cause of death in older adults, and as you age, you are at a higher risk for contracting these sorts of heart conditions and diabetes. Luckily, you can lower your risk dramatically by adding omega-3 fatty acids into your diet. And not only can Omega-3s prevent heart disease, but they can also manage it. The key is their aid in reducing triglycerides and increasing “good” HDL cholesterol. In fact, the American Heart Association actually recommends that we eat fatty fish twice a week at the very least.
Omega-3s have incredible anti-inflammatory benefits. This is important because chronic inflammation can lead to virtually every long-term Western illness, like cancer. Omega-3s can fight inflammation and even lower the production of certain substances that are linked to inflammation. You will also love this fish oil because DHA is a structural component of your skin. Responsible for your cell membrane health, DHA can help you keep your skin smooth, hydrated, and free of wrinkles.
Lastly, omega-3s can prevent and fight Alzheimer’s disease and other declines in brain function due to aging. Researchers have noted a link between higher levels of omega-3 and lower observations of age-related mental decline and risk of Alzheimer’s. With all these benefits, no wonder fish made the top 12!
Our Favorite Fish Recipes:
Sun-Dried Tomato and Olive Crusted Cod
- Turmeric
Turmeric is an old Asian spice that is as delicious as it is anti-inflammatory. It’s one of the most powerful anti-inflammatory foods out there, and it’s also high in antioxidants. Coming from the root of the Curcuma longa plant, you may have tasted this spice in Indian dishes, as it is very commonly found in this type of cuisine. Supplementing with turmeric can relieve pain and keep your immune system strong. The anti-aging benefits come from the curcumin within the root. Curcumin is the bioactive component in turmeric that is responsible for the benefits you’re going to love. It is therapeutic, and it supports your cognitive function and your digestion!
But let’s talk about skin, shall we? The antimicrobial properties and anti-inflammatory properties in turmeric can help heal wounds more rapidly, repair skin, prevent blemishes, clear up scars, and prevent irritation. This is fantastic for anyone suffering from eczema and other skin conditions that may cause some itching or damage. The antioxidants in turmeric can also help reduce cell damage overall. Say good-bye to unsightly marks and scars. Turmeric can be used in your nightly face mask, but you can definitely incorporate it into your diet and still get those anti-aging benefits!
Our Favorite Turmeric Recipes:
- Avocados
Avocados have taken the West by storm for their taste and nutritional value. These deliciously green fruits are high in vitamin A, amino acids, healthy fats, and antioxidants. All of these components work to improve the health of your scalp and skin. The high amount of potassium in avocados supports healthy blood pressure levels, even more than bananas do. The healthy monounsaturated fats, specifically the oleic oil found in the fruit, are great for the heart, having associations with reduced inflammation in the body. Avocados can increase HDL cholesterol and reduce both LDL cholesterol and blood triglycerides – all of which leads to a happier heart.
When it comes to beauty, avocados also have you covered. Vitamin A helps rid your body of dead skin cells. The oils are great for rehydration in the skin and scalp (and therefore your hair too!). Avocados both provide the body antioxidants as well as helping increase the body’s antioxidant absorption, thus promoting the detoxification of free radicals (6). Free radicals are believed to be the cause of aging, so this could mean fewer wrinkles and more youthful glow!
This superfood is low in carbs and free of cholesterol and sodium, too. Treat yourself to its rich flavor and creamy texture!
Our Favorite Avocado Recipes:
- Green tea/Matcha
Matcha is totally in right now, and for good reason. This green tea powder is full of antioxidants and plenty of other useful amino acids that can benefit your body. The word “matcha” means “powdered tea,” and that’s literally what it is: green tea that has been ground into a fine powder. It’s important to note that matcha is no ordinary tea. When it comes to matcha you’re drinking the leaves themselves – that gives you an earthy flavor while providing you with many more powerful benefits than if you were to drink regular green tea. In fact, matcha has been measured to be a thousand times more powerful than green tea.
Matcha can boost energy without the caffeine crash, improve cognitive focus and function, and help you burn more calories by helping with metabolism stimulation. The real heroes of matcha are the antioxidants at work. They contribute to so many of the additional benefits, like regulating blood sugar and supporting your immune system. You’ll be better at fighting infections because of the antioxidant EGCG (Epigallocatechin gallate). The antioxidants work to stabilize free radicals, thus preventing cell damage and preventing your risk of chronic diseases. Your body will be healthier, stronger, and younger – that’s more energy, less stress (and therefore less aging-like symptoms of chronic stress), and better overall function.
What’s even cooler about matcha is that not only does it make a great tea, it can be put into all sorts of tasty treats! Curious? We’ve got some innovative matcha anti-aging recipes you’ve got to try!
Our Favorite Matcha Recipes:
Avocado Matcha Breakfast Smoothie Bowl
- Broccoli
Low in calories and quite delicious, broccoli is full of important vitamins and minerals that can help revitalize your skin. Broccoli is a great source of vitamin B1, b2, K, calcium, fiber, iron, magnesium, folate, and potassium. Vitamin K and calcium are key nutrients for ensuring your bones are strong and in perfect shape. Fiber helps promote digestion and can also help reduce cholesterol. Folate is essential for new cell production and maintenance. And just one serving of this green vegetable (one cup) has as much vitamin C as an orange. Vitamin C is the key to receiving those skin benefits. This vitamin helps build collagen, which as you have learned, collagen helps with overall skin integrity, health, and appearance. As an antioxidant, vitamin C works to fight free radicals and reduce the damage they cause in the body.
Broccoli is also very tasty. Check out these different ways you can incorporate it into your diet!
Our Favorite Broccoli Recipes:
Lemon Pepper Gnocchi with Broccoli
- Mushrooms
Mushrooms are another type of food that is both effective for anti-aging and conveniently delicious. Mushrooms are a great anti-aging food, here’s why: mushrooms contain extraordinarily high amounts of ergothioneine and glutathione. These are two kinds of antioxidants that have been revealed to help with the prevention of neurodegenerative diseases, including the more commonly known ones like Alzheimer’s and Parkinson’s. They are also known for productively reducing oxidative stress within the body, preventing the effects of free radical damage, and therefore allowing you to age while retaining your youthful glow.
Furthermore, mushrooms are a great source of vitamin D, which is important for the health of your bones. This fat-soluble nutrient helps your body use calcium consumed in your diet, thus supporting your bone health and strength. This can ultimately lower your risk for bone pain and muscle weakness due to aging.
Thankfully there are tons of different kinds of delicious mushrooms. What’s your favorite?
Our Favorite Mushroom Recipes:
Mushroom Spinach and Tomato Frittata
Lentil and Mushroom Walnut Balls
- Dark Chocolate / Cacao
This one is always a pleasant surprise. Fulfilling your chocolate cravings can be good for you and your skin! Chocolate is made from cocoa beans, and this food actually has an exceptionally high antioxidant capacity. In fact, cocoa beans have been studied to have the highest capacity than any other type of food. Impressed yet? There’s more. The high concentration of antioxidant flavanols, in particular, can benefit your skin, an organ that shows the most visible signs of aging. By consuming chocolate, you are protecting your skin from the effects of harmful UV light by reducing the inflammation that the exposure can cause over time.
Dark chocolate specifically is your best choice for anti-aging. As it is less refined in the chocolate-making process and contains more nutrient-rich cacao, dark chocolate supports the integrity of your skin the best. It reduces wrinkles and helps your skin retain its moisture. A sweet bite of dark chocolate can satisfy your sugar cravings and keep you looking young! Sounds too good to be true, but it is!
Our Favorite Chocolate/Cacao Recipes:
NEW chocolate peanut butter collagen shake
Chocolate Coated Puffed Rice Bars
Fudgy Avocado Collagen Brownies
- Acai / Maqui
Acai berries and maqui berries can be easily identified as superfoods because of their immense antioxidant content. Maqui berries specifically have as much as three times more antioxidants than strawberries, raspberries, and even blueberries! Antioxidants fight the free radicals that accumulate due to everyday consumption of food and exposure to environmental pollution. Both superfruits save your body’s cells because the antioxidants within them are whatgivese you more energy, promote speedier cell division to keep your skin healthy and wrinkle-free, and prevent the premature aging of your cells. The best part is that these berries are super easy to add to your diet, from juices to powders to simply eating them as is!
Our Favorite Acai/Maqui Recipes:
Blueberry Coconut Dairy Free Ice Cream
- Pineapple
Pineapples are super sweet tropical fruits that can brighten up any recipe. We’re therefore happy to tell you that they are rich in manganese, a mineral that is essential for the activation of the enzyme prolidase. Prolidase is important because it provides your body with proline, and this amino acid is what helps form collagen in the skin. Basically, by eating pineapple, you are giving your body a strong foundation for your skin, leading to stronger skin with better elasticity and smoothness.
And not only do pineapples promote collagen production, but they also have plenty of antioxidants and vitamin C, thus further protecting you from free radical damage and inflammation. Treat yourself to a cup of pineapple a day – it can do wonders for your skin!
Our Favorite Pineapple Recipes:
Protein-Packed Tropical Green Smoothie
Tropical Turkey Burgers with Pineapple Relish
Quick Crockpot Sweet and Sour Pork
As you can see, there are so many different tasteful ways you can add these amazing anti-aging foods into your diet. Mixing up the recipes and making sure you’re consuming great sources of collagen, vitamin C, and antioxidants will help reverse the aging process and keep you feeling youthful and strong. So what are you waiting for? Let’s get cooking!
REFERENCES:
- https://www.ncbi.nlm.nih.gov/pubmed/18774613
- https://www.ncbi.nlm.nih.gov/pubmed/21784145
- https://www.ncbi.nlm.nih.gov/pubmed/18774613
- https://www.ncbi.nlm.nih.gov/pubmed/16484595
- https://www.ncbi.nlm.nih.gov/pubmed/8026287
- https://www.ncbi.nlm.nih.gov/pubmed/15735074
- https://www.ncbi.nlm.nih.gov/pubmed/18759450
- https://www.ncbi.nlm.nih.gov/pubmed/17602170
- https://www.ncbi.nlm.nih.gov/pubmed/19057194
- https://www.ncbi.nlm.nih.gov/pubmed/21384253
- https://www.ncbi.nlm.nih.gov/pubmed/7933422
- https://www.ncbi.nlm.nih.gov/pubmed/16936087
Want to read more?
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Promote Youthful Skin with Further Food Chocolate Collagen. Learn more here!
