10 Anti-Aging Foods to Support Your Body at 40+

Beautiful, radiant skin starts with the way we eat, but these anti-aging foods can help you with more, too. When we fill our diet with live foods full of antioxidants, healthy fats, water, and essential nutrients, our body shows its appreciation through its most important organ: our skin. After all, the skin is often the first part of the body to show internal problems, and lotions, creams, masks, and serums can do little before we need to take a closer look at what nourishes us. Researchers have concluded that eating fruits and vegetables is the safest and healthiest way to fight wrinkles and dullness.

Are you ready to shine? Here are 10 of the best anti-aging foods to nourish your body and give it a glow that comes from within.

1. Watercress

The health benefits of watercress will not disappoint! This hydrating and nourishing green leaf is an excellent source of:

Calcium
potassium
manganese
phosphorous
Vitamins A, C, K, B-1 and B-2.

Watercress acts as an internal cleanser for the skin and increases blood circulation and transport of minerals to all cells of the body, which leads to better oxygenation of the skin. Packed with vitamins A and C, the antioxidants in watercress can neutralize harmful free radicals, helping to ward off fine lines and wrinkles.

Try it: Add a handful of this delicious vegetable to your salad today for glowing skin and better overall health! This delicious green may boost immunity, aid digestion (in a cell study), and support the thyroid gland with its iodine content.

2. red pepper

Red peppers are full of the most effective anti-aging antioxidants. In addition to being high in vitamin C, which boosts collagen production, red peppers contain powerful antioxidants called carotenoids. Carotenoids are plant pigments responsible for the bright red, yellow, and orange colors found in many fruits and vegetables. They have many anti-inflammatory properties and can help protect the skin from damage caused by the sun, pollution, and environmental toxins.

Try it: Slice bell peppers and dip them in hummus as a snack, add them to a raw salad, or cook them in a stir-fry.

3. Papaya

This delicious superfood is rich in a variety of antioxidants, vitamins, and minerals that can help improve skin elasticity and reduce the appearance of fine lines and wrinkles. Among them:

Vitamins A, C, K, and E
Calcium
potassium
magnesium
phosphorous
B vitamins

The wide range of antioxidants found in papaya help fight free radical damage and may delay signs of aging. Papaya also contains an enzyme called papain, which provides additional anti-aging benefits by acting as one of the best natural anti-inflammatory agents. It is also found in many exfoliating products. So, yes, eating papaya (or using products that contain papain) can help your body slough off dead skin cells, leaving you with glowing, vibrant skin!

Try it: put fresh lemon juice on top of a large plate of papaya for breakfast or make a papaya mask at home for your next party!

4. Blueberries

Blueberries are rich in vitamins A and C, as well as an anti-aging antioxidant called anthocyanins. This is what gives blueberries their beautiful dark blue color. These powerful antioxidants can help protect the skin from sun damage, stress and pollution by relieving the inflammatory response and preventing collagen loss.

Try it: Add this delicious, low-sweetness fruit to your morning smoothie or fruit bowl and let it lift you up a bit!

5. Broccoli

Broccoli is anti-inflammatory and anti-aging and contains:

Vitamins C and K
A variety of antioxidants
fibers
Folic acid
Lutein
Calcium

Your body needs vitamin C to produce collagen, the primary protein in skin that gives it strength and elasticity.

Try it: You can eat broccoli raw as a quick snack, but if you have time, steam it lightly before eating. Cooking broccoli actually releases more benefits for your body. The nutrient lutein has been linked to maintaining memory functions in the brain, as well as vitamin K and calcium (which are essential for bone health and the prevention of osteoporosis). Is there anything this anti-aging cruciferous vegetable can’t do?

6. Spinach

Spinach is very hydrating and full of antioxidants that help provide the body with oxygen and replenish it. It is also rich in:

Vitamins A, C, E and K
magnesium
Plant-derived heme iron
Lutein

The high vitamin C content of this versatile green leaf boosts collagen production that keeps the skin firm and smooth. but that is not all. The vitamin A it provides can promote strong and shiny hair, while the vitamin K has been shown to help reduce cell inflammation.

Try: Add a handful of spinach to a smoothie, salad, or stir-fry.

7. Nut

Many nuts (especially almonds) are an excellent source of vitamin E, which can help repair skin tissue, maintain skin moisture, and protect it from harmful UV rays. Walnuts also contain anti-inflammatory omega-3 fatty acids that can help:

Strengthening skin cell membranes
Protection from sun damage
Gives skin a beautiful glow while maintaining its natural oil barrier.

Try it: Sprinkle mixed nuts over salads or eat a handful of them as a snack. Don’t shave the skin either, as studies show that 50% or more of the antioxidants are lost without the skin.

In addition, nut consumption is associated with:
Reducing the risk of heart disease (walnuts) and type 2 diabetes (pistachios)
– Possible prevention of cognitive decline in the elderly (almonds).

8. Lawyer

Avocados are rich in fatty acids that fight inflammation and promote smoothness and freshness of the skin. They also contain a variety of essential nutrients that can prevent the negative effects of aging, including:

Vitamins K, C, E and A
B vitamins
potassium

The high content of Vitamin A in avocados can help get rid of dead skin cells, leaving us with beautiful and glowing skin. Their carotene content may also help prevent toxins and sun damage and help protect against skin cancer.

Try it: Add a few avocados to a salad, or fruit smoothie, or eat it by the spoonful. You can also try it topically as a great moisturizing face mask to fight inflammation, reduce redness, and help prevent wrinkles!

9. Sweet Potato

The orange color in sweet potatoes comes from an antioxidant called beta-carotene, which is converted into vitamin A. Vitamin A can help restore skin elasticity, promote skin cell turnover, and ultimately contribute to smooth, youthful skin. This delicious root vegetable is also an excellent source of vitamins C and E, both of which can protect our skin from harmful free radicals and keep our skin looking supple.

Try it: Make one of these sweet potato toast recipes that will enhance your breakfast or snack like never before.

10. Pomegranate seeds

Pomegranate has been used for centuries as a medicinal fruit. Rich in vitamin C and a variety of powerful antioxidants, pomegranate can protect our bodies from free radical damage and reduce levels of inflammation in our system. This healthy fruit also contains a compound called Punicalagins, which can help maintain collagen in the skin, slowing down the signs of aging.

Try it: Sprinkle these sweet little gems on a salad of walnuts and spinach as an anti-aging treatment.

Research has also shown that a compound called urolithin A, which is produced when pomegranate interacts with gut bacteria, can regenerate mitochondria. Studies in mice have shown that it can reverse muscle aging.

Nourish your body with powerful nutrients

By feeding on these anti-aging foods, we can have the fuel to look and feel our best. If you’re looking for other tasty plants to try, opt for deep-colored fruits and vegetables. Rich colors usually signify a greater ability to fight free radicals to keep your skin looking healthy and vibrant. The more colors you can put on your plate, the better.

Time to slow down the signs of aging and glow from within!

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