29 Best Foods to Reverse Aging Plus Recipes
Collagen is what keeps the face full and youthful, but we stop producing it after the age of 25. As we grow older, the connective tissue starts to loosen and the elasticity reduces, causing the face to droop (that is a horrible word). There is no miracle cream that will reverse the signs of aging; you can only try to slow down the process. Eating a healthy diet, full of skin-benefiting foods, should be the first step, along with exercise and a good skincare routine. While there are so many foods that are healthy and the secret to a healthy diet is variety, here are 29 of the top foods for reversing (or at least slowing) aging! Be sure to keep scrolling for links to many of the healthy foods in this post! Get a cup of coffee and enjoy!
No matter which nut you choose — almonds, cashews, or macadamia nuts, they're all anti-aging because of their cholesterol-lowering and anti-inflammatory effects. Nuts are also great sources of protein, fiber and micronutrients so aim for one to two ounces each day.
Sesame seeds are high in protein, calcium, iron, magnesium and fiber long with B vitamins. So, if you want to feel good all the way down to your bones, then you need to add sesame seeds to your diet. For such a tiny seed, sesame seeds contain an incredible array of potent actives that work to keep your skin looking younger for longer. They are known to treat the signs of aging, thinning or gray hair and wrinkles. They also promote good vision. Sesame seeds add a nutty flavor to most any meal are are delicious sprinkled over a salad.
FORTIFIED PLANT-BASED MILK
If you haven't tried non-dairy milk yet…what are you waiting for? It’s packed with nutrients that work hard for your skin. Plant based milks are low in fat, but high in protein and fatty acids. They also contain calcium along with numerous other minerals and vitamins. Homemade almond milk is easy to make and slightly more nutritious than the ready made ones, however, if you do buy it, make sure you look for organic unsweetened varieties. Include a serving or two of hemp, soy, almond, or rice milk, fortified with calcium and vitamin D, into your daily diet.
This tropical favorite can help you appear seriously dewy! Pineapple is loaded with nutrients including a mineral called manganese, which is needed to activate an enzyme called prolidase. Prolidase provides the amino acid proline for the formation of collagen in skin, which plays a role in skin strength and elasticity. Pineapples are especially rich in antioxidants known as flavonoids and phenolic acids and provides a healthy dose of calcium. Pineapple also may reduce the risk of chronic diseases such as heart disease, diabetes and certain cancers.
Pineapple Avocado Geen Smoothie
From Natasha’s Kitchen
Dark chocolate is an anti-aging treat that it is good for your skin. Not the cheap sugary kind, but the high quality low sugar dark variety with at least 70% (85% is better) cocoa solids. It is packed with antioxidants that can be a powerful anti aging treatment for the skin. High quality dark chocolate can protect the skin from damaging UV rays while also working to firm and repair the complexion. It contains anti inflammatory properties that help to reduce inflammation in the body making it an excellent resource in the fight against skin conditions like rosacea and eczema. Dark chocolate is loaded with flavanols, which are believed to benefit your appearance by increasing blood flow to the skin.
LEMON AND LIME JUICE
Lemons and limes are natural purifiers. Start your day with a glass of lemon, ginger and hot water to kick-start your metabolism, stimulate the liver and flush out any toxins. Lemons and limes are packed with vitamin C which is the number one skin brightener and an essential antioxidant in the production of Vitamin C. Vitamin C is hugely helpful in treating stress because it addresses adrenal fatigue, which is brought about by high levels of the stress hormone cortisol. Vitamin C plays a critical role in maintaining optimal genetic health, and women who consumed greater amounts of it had smoother skin and fewer wrinkles.
These tiny berries pack a mighty punch, as they contain more antioxidants than almost any other fruit. They also give you protection against skin-damaging free radicals from sun exposure, stress, and pollution, and they contain vitamin C, which helps prevent wrinkles. They are also know to help treat the skin by strengthening damaged blood vessels, which should improve broken capillaries.
Treat yourself to a slice of this summer fruit to keep your skin looking young. Watermelon is packed with lycopene, which protects the skin from UV damage, acting like an internal sunscreen that, combined with topical sunscreens, helps keep the skin from burning. Watermelon is a source of iron, increasing red blood cell production, which in turn boosts circulation, promoting healthy skin, hair and nails. The water content doesn't hurt either, as its massive amounts helps keep your skin hydrated and plump. Also, don’t spit out your watermelon seeds because they are little nutritional powerhouses. They contain beneficial fatty acids and antioxidants that keep the skin hydrated and can help acne sufferers.
Besides quenching your thirst, oranges help keep your body youthful. This great source of vitamin C not only helps to boost immunity, keeping your body in better working order, but they also help build collagen, which makes the skin elastic, supple, and younger-looking. Oranges have a high fiber content which means it’s best to eat them just as they are in order to reap the benefits of the fiber. The detoxifying pectin in oranges (a form of soluble fiber), helps to keep the digestive system moving. Avoid drinking too much orange juice as it can be too much sugar on the system, causing blood sugar to spike.
Just like the omega-3s found in salmon, avocados are jam-packed with the inflammation-fighting fatty acids that keep the immune system functioning properly. Good fats are not only beneficial for us, but are essential for many bodily functions, and can even help us to lose weight. The humble avocado contains monounsaturated fatty acids that work together to keep the skin moist and healthy and protect it against UV damage. Avocados soothe symptoms of sensitivity and inflammation, are rich in antioxidants that can help to protect against cell damage of the skin and promote elasticity. Avocados are an internal moisturizer. They also help both your mind and body age gracefully, so add the green fruit into your salads, top your toast, or use it to make a healthy pudding.
The pretty seeds of the pomegranate are wildly nutritious. You may think of pomegranates as a seasonal fruit, but they’re worth including as a regular item on your shopping list because of their many anti aging benefits. They are packed with vitamin C, are known for their ability to stimulate collagen production in the body and have been shown to protect against free radical damage. The fibrous seeds aid detoxification, helping the gut to eliminate waste for more vibrant skin. These tiny seeds add a nice burst of sweetness to salads.
Olives belong to a group of fruit called drupes, or stone fruits. They are related to mangoes, cherries, peaches, almonds and pistachios. Olives are very high in vitamin E and other powerful antioxidants. Studies show that they are good for the heart, and may protect against osteoporosis and cancer. The healthy fats in olives are extracted to produce extra virgin olive oil, one of the key components of the incredibly healthy Mediterranean diet. If you're a fan of olives there's no reason you shouldn't eat them all the time because they are an incredible source of polyphenols and other phytonutrients that help protect your DNA and keep you looking and feeling younger. Be sure to skip the canned kind, as the pitting process actually strips the olive of vital nutrients.
Edamame beans are whole, immature soybeans, they are rich in protein, antioxidants and fiber that may lower cholesterol levels. Soy foods [like edamame] are excellent for healthy bones and your cardiovascular system. Edamame beans may help to ease menopausal symptoms. As estrogen levels begin to taper, soy provides phytoestrogens, compounds [found in foods that mimic estrogen], which have been shown to reduce bone loss and risk for heart disease.
Mushrooms are extremely good for your skin. They are one of the only vegetables that can make vitamin D from sunlight. Vitamin D is essential for healthy bones and teeth and helps to regulate the turnover of skin cells, ensuring a radiant glow. Without Vitamin D, you can't properly absorb calcium, which can lead to osteoporosis, broken bones, and a hunched spine. The zinc in mushrooms stops you from producing too much sebum which is great for the treatment of acne.
Sweet potatoes are a rich source of fiber as well as containing an array of vitamins and minerals including iron, calcium, selenium, and they're a good source of most of our B vitamins and vitamin C. One of the key nutritional benefits of sweet potatoes is that they're high in an antioxidant known as beta-carotene, which converts to vitamin A. Vitamin A helps fight fine lines and wrinkles by revitalizing damaged collagen once consumed. Add a drizzle of olive oil just before serving to increase your absorption of beneficial beta-carotene.
Carrots are a ready made snack and have some pretty important traits. They're rich in vitamin A, which helps to restore and regenerate damaged collagen. Vitamin A also protects the surface of your eyes and is important for their health. Carrot juice can help to protect skin from the sun because it acts as an internal sunscreen. Carrots also contain potassium which can help to treat dry skin conditions.
If you are trying to eat healthier, cruciferous vegetables like broccoli should be at the very top of your grocery list. You may not have liked broccoli as a kid, but there’s a good reason to eat it as an adult. It contains the plant pigment lutein, which is linked to “crystalized intelligence” — the ability to use the skills and knowledge you have now well into your elderly years (anti-aging for your brain). Broccoli is a great source of vitamins K and C, a good source of folate (folic acid) and also provides potassium, fiber. Vitamin C– builds collagen, which forms body tissue and bone, and helps cuts and wounds heal. Vitamin C is a powerful antioxidant and protects the body from damaging free radicals.
Cooked tomatoes are loaded with lycopene, an antioxidant that protects the skin from damage. While raw tomatoes still provide the body with lycopene, the cooking process makes it easier to absorb. Tomatoes are also a rich source of vitamins A and K and the B-complex vitamins, along with the minerals potassium, magnesium, iron and phosphorus. Tomatoes help with beauty and overall health.
BEANS AND LENTILS
These superfoods are loaded with plant-based essential amino acids to meet all of your protein requirements. As women age, protein needs increase slightly, and beans and lentils are superior sources because they're also loaded with disease-fighting fiber and phytochemicals. Beans and lentils are loaded with plant based protein, they work to stabilize blood sugar levels and they release their energy slowly. This is crucial for the beauty of the skin which can become inflamed when the body is subjected to blood sugar spikes. Their high iron content helps with energy levels and gives luster and life to skin, hair and nails.
Although Greek yogurt is made from cow’s milk, it is a fermented food, meaning, it contains a host of good bacteria, or probiotics, that help to maintain a healthy digestive system, with an additional benefit of keeping the skin clear. It is very important to choose full-fat, unsweetened plain Greek yogurt (preferably organic), full of beneficial live bacteria and free from sugar and other additives that can impair their effect in the intestine. Greek yogurt is a rich source of calcium and is also a complete protein. It contains all nine essential amino acids which contribute to the production of new skin cells to ensure a smooth and lustrous complexion. Add fresh fruit and a touch of honey to temper the tartness of Greek yogurt.
Hearty and soothing, oatmeal is delicious without being too rich. Oats contain both soluble and insoluble fiber. Soluble fibers form a viscous gel that helps to lower cholesterol and stabilize blood glucose levels. Oats make an easy, balanced breakfast. One cup of cooked oatmeal contains about 150 calories, four grams of fiber (about half soluble and half insoluble), and six grams of protein. To add protein, add a swirl of almond butter (delicious). This powerful combo will keep you full until lunch. Oats provide important minerals such as thiamin, magnesium, phosphorus, zinc, manganese, selenium, and iron. Oats could help you control your weigh by keeping you feeling fuller longer. Oatmeal is a comfort food, rich in carbohydrates that boost your body's feel-good hormone serotonin. There's no better way to look and feel young than to feel happy.
Use as much turmeric as possible in your diet! It is an incredibly healing herb all around. Turmeric is a blood purifier that reduces inflammation and helps the liver to detoxify, whth additional benefits for both the skin and the digestive system. It may help reduct the symptoms of inflammation associated with psriasis. Turmeric’s powerful pigment, curcumin, seems to help prevent telomere (the end caps of our DNA) from shortening, which is believed to be a lead cause in aging and degenerative diseases. For a powerful tonic, squeeze a half a lemon into coconut water, add 1 tablespoon of flaxseed oil, a crushed garlic clove, some grated ginger and 1 teaspoon of ground turmeric. Blend together and drink first thing in the morning.
Another potent spice for your pantry, saffron is a bold flavor that delivers even stronger nutrients. Saffron contains the carotenoid phytonutrients crocin and crocetin, which have been shown to have anti-tumor and antioxidant effects. These compounds can also improve the symptoms associated with depression and PMS, and can even curb excessive snacking behaviors — all factors that prematurely age your DNA.
Green herbs are nutrient dense, and cilantro is very supportive for detoxifying your body. It is useful in regulating blood sugar and keeping the system on an even keel, which is so helpful in avoiding the inevitable breakouts that can follow from blood sugar spikes. It is rich in antioxidants and treats skin with its free radical destroying properties which work to brighten and target signs of aging. It’s also a potent antibacterial, antiseptic, anti-fungal and anti-inflammatory herb. The liver is also supported by cilantro, helping it in its function of detoxifying the body. Cilantro may also have heavy-metal chelation action, meaning it fights to remove metal accumulation from your body, like from mercury found in tuna. Try it in soups and salads to help boost the flavor of other ingredients.
Produced in New Zealand by bees that pollinate the native manuka bush. Manuka honey has great healing potential thanks to its natural antibacterial properties. It address a range of stubborn bad bacteria and viruses in the gut. It can be used to help the skin stay clear and the body healthy. It stimulates cytokine production, which fight off pathogens and protect us from infections. Manuka honey can also be used topically to treat acne. It also helps balance the skin’s pH to slough away dead skin cells, enabling pores to remain clear and calm any inflammation. Look for good quality honey from a health food store or online. Add some to your next cup of green tea!
Green tea is great for keeping your body young because it helps maintain healthy cells, protects them against damage, and decreases stress. Green tea is packed with powerful antioxidants called flavonoids that protect against disease and block DNA damage associated with toxic chemicals that cause destruction in the body, and in turn, age us.
There's a reason this leafy green is a staple in salads…not only does it taste great, but spinach also has loads of phytonutrients that help protect your skin from sun damage. It also contains beta-carotene and lutein, two nutrients that improve skin’s elasticity. Raw and cooked, spinach is high in antioxidants like vitamins A and C as well as vitamin K. These vitamins reduce inflammation and enhance blood circulation. The water content of spinach helps maintain hydration.
Butternut Squash, Spinach and Goat Cheese Pasta
Ghee is butter that has been clarified…melted down and its milk solids and any impurities removed, leaving just the refined fat. It is easy to digest and great for cooking because of the stability of its chemical structure (it has a high smoking point). Ghee should be a staple in every kitchen. It should be kept in an airtight container, but doesn’t need to be refrigerated. Clarifying butter removes the protein (casein) and sugar (lactose), making ghee a pure fat that’s super easy to digest, even by those who are lactose intolerant. Ghee is wonderful for the skin. Long used in Ayurvedic medicine, the nutrients in ghee have been said to cool the body (decrease inflammation), refresh the eyes and enhance vision, fire up the digestion and metabolism and boost stamina. It’s known to increase the luster of the skin and hair and reduce shadows under the eyes. Because it increases energy levels, Ghee actually helps you to lose weight. Use in moderation for frying or flavoring a dish.
ENHANCED WATER WITH HIMALAYAN PINK SALT
You know that hydration is critical when you want to look and feel your best, but if you're already dehydrated, fluids that have a little salt and sugar in them can actually hydrate you better than water alone. Try diluting fruit juice (half water, half unsweetened juice), and add a pinch of Himalayan pink salt. Himalayan pink salt is packed with over 84 trace minerals and elements that make it incredibly nourishing for your body. Pink salt has numerous benefits from helping the body detoxify to boosting energy to improving digestion to promoting healthy hair, skin, and nails. It gives your skin cells the hydration it needs to get that glowing, dewy look.
I hope you’ve enjoyed this post and that you learned a thing or two because it took hours to put together! Have a great Sunday!