EAT HEALTHIER, LOOK YOUNGER : an A-Z of the 27 BEST ANTI AGING SUPERFOODS

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The premise is simple – eat healthier, feel fitter, look younger.
But often it’s hard to know which foods are worth prioritising over others.

So we’ve prepared an A-Z list of the 27 best anti aging superfoods for men to give you younger looking skin, and a healthier body. And we’ve added tips on how to incorporate them easily in to your diet.

 

 grilled salmon with sesame seeds

REDUCE THE EFFECTS OF AGING ON YOUR FACE AND YOUR BODY

Including the following superfoods in your diet will let you optimise your nutritional input and lessen the effects of aging. These healthy foods will help to alleviate the dryness and irritation caused by shaving, encourage collagen production, as well as reducing the redness and excess sebum associated with men’s skin.

Most importantly including these superfoods in your diet helps defend against the environmental damage caused by pollution, UV light and free radicals which causes skin to age.

 

MORE THAN JUST LOOKING GOOD

These nutritious foods are full of the vitamins, minerals, Omega-3 fatty acids, protein, fibre and antioxidants which are the building blocks of healthy, younger looking skin and a healthy body performing at its optimum level. 

So focusing on these superfoods will do more than just make you look younger.

They also lead to you developing stronger bones, healthier muscles, increased endurance, flexibility and brain functionality.

In addition, many of the foods listed below have been proven to counteract issues that arise as we age - improving your mood and cognition, reducing inflammation and guarding against diabetes.

 

SUPPLEMENTS VERSUS WHOLE FOODS

With such obvious benefits to including these nutrients in you diet it may seem easier to take them in the form of supplements rather than rely on choosing the correct whole foods.

However, eating whole foods offers several important advantages over supplements: 

  • Whole foods offer a more balanced diet
  • They include the fiber that is essential to a healthy diet and healthy digestion
  • They are excellent sources of antioxidants, the nutrients that slow down cell and tissue damage and delay the aging process.
And there’s no proof yet that antioxidant supplements offer the same benefits as the antioxidants found in food.

     fresh blueberries in wooden bowl

    THE POWER OF ANTI-OXIDANTS

    So what is an antioxidant? Simply put, they are molecules that block the damage caused by free radicals and reactive oxygen species.

    And free radicals?

    These are molecules generated by environmental damage, such as UV radiation from the sun or pollution, that cause destructive changes to cells and tissues, accelerating skin aging.

    Choosing foods from this list is the healthiest way to include antioxidants in your diet. They help stimulate your skin’s natural repair mechanism and encourage collagen production, giving you a healthy complexion and combating fine lines and wrinkles.

     

    THE 5 PRINCIPLES TO STICK TO:

    1. Always use fresh produce
    2. Change things up a lot - so you get a good variety of vitamins and minerals
    3. In general, include lots of different colours of fruit and vegetables
    4. Combine these superfoods as much as possible. The nutrients often work together, boosting each other's power.
    5. Try to reduce foods that contribute to aging, like sugar and grains which increase inflammation. By a process called glycation sugar accelerates premature skin aging, resulting in reduced skin elasticity, wrinkles and skin sagging.

    Here’s our list of the 27 top anti aging superfoods and drinks for healthy, young looking skin and a healthy body:  

    ALMOND MILK

    How it improves your skin: Almond milk is an excellent source of vitamin E, a powerful anti-oxidant that protects your skin from free radicals, thus preventing long term damage such as wrinkles.

    How to add to your diet: Drink it straight or use it to make smoothies. Almond milk is also one of the best substitutes if you want to avoid dairy.

    Other youthful benefits: Just like dairy milk, when fortified, almond milk becomes a source of vitamin D and calcium. Vitamin D protects your skin cells from damage due to UV exposure, prevents skin infections, and has an anti-aging effect, whilst Calcium is essential for maintaining strong, healthy bones. 

     

    APPLE CIDER VINEGAR

    How it improves your skin: Made from apples broken down by fermentation, apple cider vinegar (ACV) is rich in probiotics. New studies show that including probiotics in your diet helps alleviate oxidative stress, diminish photoaging, improve skin barrier function, and even enhance hair quality.

    How to add to your diet: The easiest way is to use it in a vinaigrette. Mix with equal parts olive oil and pour over your favourite salad.

    Other youthful benefits: ACV has been shown to help with weight loss and the reduction of belly fat. Consuming ACV will also lower blood sugar levels, believed to be one of the major causes of aging.

     

    AVOCADO

    How it improves your skin: Avocado is one of the anti-aging superstar foods! High in essential fatty acids that promote smooth, supple skin, they are also rich in B vitamins, potassium, vitamins A, C, E, and K, and antioxidants that prevent the negative effects of aging. Moreover, they’re excellent for your overall health.

    All this makes avocados one of the most powerful anti-aging foods for men.

    In particular, they are packed with a healthy type of fat (monounsaturated) which helps your skin stay hydrated, particularly important when shaving is drying out your skin.

    That same healthy fat also helps you to absorb the other vitamins and nutrients that your skin needs.

    How to add to your diet: Throw some slices of avocado into a salad, add it to a smoothie, or just eat it with a spoon. 
    Or you can mash just-ripe avocados to make the best guacamole ever! Add finely chopped onion and jalapeño, 2 teaspoons of lime juice, a generous sprinkle of sea salt .... and enjoy!

    homemade guacamole dip with lime

    You can also try applying avocado topically as a moisturizing mask to reduce redness and inflammation.

    Other youthful benefits: Avocados are full of healthy fats (both mono-unsaturated and poly-unsaturated) helping to lower your cholesterol and stabilize blood sugar levels.

    There are several preliminary clinical studies showing that avocado consumption helps support excellent cardiovascular health

     

    BEANS

    How they improve your skin: Soybeans, black beans, or any other type of bean – they are all blessed with anti-aging properties. Beans contain age-defying anthocyanins and isoflavones.

    Both of these compounds prevent damage caused by UV rays, inflammation, and ROS (Reactive Oxygen Species) and therefore delay the signs of aging.

    How to add to your diet: Cook black beans with quinoa or add them to hummus. Or make a healthy vegetable and bean soup.

    Other youthful benefits: Beans are a great source of low-fat vegetarian proteins, and have been shown to reduce inflammation, lowering the risk of heart attacks and strokes.

     

    BEETS

    How they improve your skin: Beets have been valued for their anti-aging benefits in both Ayurvedic and traditional Chinese medicine for centuries. Not only are they packed with antioxidants and trace minerals, but they also contain high levels of health promoting potassium and Vitamin C, which stimulates collagen production. Beets are also loaded with naturally occurring inorganic compounds that convert to nitric oxide in the body, increasing blood flow and strengthening muscles. 

    Not wanting to go all Dwight Schrute here, but beets truly are a nutritious addition to any diet.

    How to add to your diet: You can shred raw beets and throw on top of a green salad, or drink fresh beet juice from your local juice bar.

    And they are delicious roasted! Just pour over a little olive oil and sprinkle with sea salt, then pop them in the oven.

    Other youthful benefits: Research shows that eating beets supports heart health, lowers blood pressure, enhances physical performance, and protects brain cells—keeping you feeling healthy and full of energy.

    Other results suggest that supplementation with beetroot juice can improve cardiorespiratory endurance in athletes by increasing efficiency.

     

    fresh blueberries in wooden bowl

    BLUEBERRIES

    How they improve your skin: Blueberries have a ton of vitamins, minerals, probitoics and antioxidants for such a small fruit! In fact, they are believed to have the highest antioxidant levels of all common fruit and vegetables! Making them super-efficient at protecting your skin from environmental damage, stress, and pollution – while at the same time preventing collagen loss.

    Rich in vitamins A and C, they also contain the antioxidant, Anthocyanin, which prevents the cell-structure damage that can lead to loss of firmness, fine lines, and wrinkles.

    How to add to your diet: Blend these low-calorie berries into a morning smoothie or throw them in to a fruit bowl, cook in pancakes, add to yoghurt, or eat them frozen straight from the freezer.

    Other youthful benefits: Blueberries are also good for your cognitive abilities.

    Compounds in blueberries (and other berries) reduce inflammation and oxidative damage, which are associated with age-related deficits in memory and motor function.

     

    BONE BROTH

    How it improves your skin: Collagen is the fibrous protein that keeps your skin looking firm, youthful and wrinkle-free. Unfortunately, the production of your natural collagen begins to decline as you age.

    Adding a collagen-rich dietary source, such as bone broth, to your diet is a sure way to stimulate more collagen production. And when collagen is ingested, it’s more easily assimilated into the bloodstream leading to more elasticity of the skin.

    How to add to your diet: As well as drinking bone broth straight, as many athletes do, you can also add it to everything from green smoothies and soups, to stews, curries and tacos. In fact there’s a whole 21 day diet plan based around bone broth.

    Other youthful benefits: Bone broth is excellent for your digestive system, supports joint mobility and encourages deep, restful sleep. As well as improving your skin, the extra collagen is great for your hair and nails.

     

    BROCCOLI

    How it improves your skin: An anti-aging powerhouse, broccoli is abundant in the most skin-improving nutrients!

    Rich in vitamins C and K, fiber, potassium, iron and calcium, its high antioxidant content makes it one of the best foods to help fight the signs of aging.

    Your body needs vitamin C to encourage collagen production, the main protein in skin that gives it strength and elasticity.

    And broccoli is an excellent source.

    How to add to your diet: Broccoli can be eaten raw (if you’re brave enough!), but research shows that cooking broccoli actually helps release more health benefits for your body.

    The most traditional way to cook broccoli is to gently steam it before adding a sprinkle of sea salt and some olive oil.

    But it’s also delicious roasted in the oven with fresh herbs, or mixed into a pesto sauce, added to a frittata with feta cheese, or blended into a soup.

    Other youthful benefits: In addition to lots of vitamins, minerals, and fiber, broccoli has a molecule called lutein, which researchers have found can help preserve your brain’s memory function later in life.

    Whilst Vitamin K and calcium are essential for bone health.

     

    BRUSSEL SPROUTS

    How they improve your skin: Another cruciferous vegetable, brussel sprouts are a great source of the skin-friendly vitamins A and C, as well as folate.

    As with broccoli, their vitamin C content promotes collagen production, and is an antioxidant that keeps your skin healthy. And while they can’t replace using sun protection, vitamin A and folate help prevent skin damage caused by UV rays.

    How to add to your diet: You can easily steam Brussel sprouts, adding some lemon juice, pepper, salt, and maybe some feta cheese.

    But, like broccoli, they are even more delicious roasted with sea salt and pepper - or you can blanch them, then stir fry with onion and garlic.

    Other youthful benefits: Brussel sprouts are exceptionally rich in vitamin K known for its health benefits for the bones and vascular system.

     

    CHIA SEEDS

    How they improve your skin: For starters, chia seeds are packed full of the antioxidants which help your cells defend against free radicals and slow down the aging process. One serving packs an antioxidant punch that's three times stronger than blueberries.

    These tiny seeds are also loaded with omega-3 fatty acids—with a single serving containing more of these essential fats than a serving of salmon! This makes them an excellent alternative source if you don’t like fish.

    As well as helping to prevent heart disease, omega-3’s strengthen your skin, hair, and nails, reduce inflammation and dryness and increase circulation to encourage a healthy, glowing complexion.

    How to add to your diet: Try adding them to a salad, sprinkling them on your cereal or yoghurt, or blending them into a superfood smoothie with some berries.

    You can also use them as a coating on chicken or vegetables and stir-fry.

    Other youthful benefits: With 40% of chia seeds being fiber, they help you feel full while maintaining your digestive health. And as they are high in both calcium and magnesium they are excellent for bone health.

    And the magnesium also helps to keep cortisol levels low, reducing your stress levels

     

    CLARIFIED BUTTER (GHEE)

    How it improves your skin: Ghee is loaded with skin-enhancing vitamins A, C, D, and K.

    As well as omega-3 fatty acids. It also contains a type of Vitamin E called alpha-tocopherol that protects your skin from free-radical damage and photoaging, and keeps it looking youthful.

    Applying Vitamin E directly to your skin gives you the same skin-smoothing benefits, which is why we included it in our Hydrating Daily Moisturiser.

    How to add to your diet: Ghee is extensively used in Indian cuisine. You can use it for sauteing, or to replace ordinary butter or oil when cooking.

    Other youthful benefits: Rich in essential vitamins, minerals and nutrients, Ghee is one of the most valuable anti aging foods in Ayurveda. Its health benefits include nourishing and protecting the brain, boosting the immune system, and healing the digestive tract.

     

    dark chocolate bars

    DARK CHOCOLATE

    How it improves your skin: Good quality dark chocolate with a high cocoa content is loaded with organic antioxidants - including polyphenols, flavanols and catechins, among others.

    Studies show that consuming dark chocolate maintains skin elasticity and hydration levels, as well as helping to prevent wrinkles.

    How to add to your diet: Its best to buy high quality fair-trade dark chocolate with a cacao content of 75 percent or more. Alternatively, you can try sugar-free raw cacao powder.

    You can eat it exactly as it is - or grate some into your morning bowl of cereal or oatmeal.

    Try adding the raw cacao powder to milk and sweeten with honey.

    Other youthful benefits: Throughout history, raw dark chocolate (or cacao) has been revered for its ability to decrease inflammation, protect the heart and increase immune function.

    Cacao is unusually rich in flavanols that help preserve the healthy function of blood vessels, lowering the risk of high blood pressure, type 2 diabetes, kidney disease and dementia.

     

    FERMENTED FOODS

    How they improve your skin: Fermented foods like kimchi, kombucha, sauerkraut and miso are excellent anti-aging foods. They contain probiotics, the bacteria needed in your digestive tract to properly break down food and to allow the absorption of nutrients.

    A healthy gut translates into glowing, healthy skin! On the other hand a bad gut causes skin to look blotchy and old-looking, because it allows toxins to escape your intestines and create inflammation throughout your body — including your skin.

    The beneficial effects of probiotics on the skin include alleviating oxidative stress from free-radicals, lessening photoaging, improving skin barrier function, and enhancing hair quality.

    How to add to your diet: Whichever fermented food you choose, make sure you buy refrigerated brands, which contain large amounts of live bacteria.

    And if you are new to eating fermented foods start with 1 tablespoon of sauerkraut a day, and work your way up.

    Other youthful benefits: The probiotics in fermented foods are vital for maintaining good gut health but researchers are finding that they also have a beneficial effect on all sorts of other health conditions, from obesity to neurodegenerative diseases.

     

    whole figs and one fig sliced in half

    FIGS

    How they improve your skin: Figs are one of the richest plant sources of a variety of skin-enhancing vitamins and minerals, as well as being an excellent source of fiber.

    They are rich in polyphenols and flavonoids which give them their antioxidant properties

    The flavonoids in figs help prevent oxidative stress, thus keeping your skin healthy and young-looking. The consumption of polyphenols protects you from UV damage and are anti-inflammatory agents.

    How to add to your diet: Slice figs and add to pizza, tarts or fruit salad. And perfect with goats cheese too!

    Other youthful benefits: As a great source of fiber, figs are excellent for a healthy digestive system – cutting cholesterol, protecting against diabetes, controlling weight and reducing inflammation.

     

    GREEK YOGHURT

    How it improves your skin: One of the best fermented milk products, Greek yoghurt contains gut-friendly bacteria that act as probiotics, slowing down aging and keeping your skin glowing.

    Introducing foods with more probiotics, like yogurt, into your diet can also help reduce any redness in your skin or irritation caused by shaving.

    Studies have also shown that probiotics reduce inflammation and oxidative stress. Whilst problems like acne, psoriasis, dermatitis, and rosacea may all improve.

    How to add to your diet: Try to find natural, unprocessed yoghurt to get the highest concentration of living probiotics.

    You can eat it plain or add your favourite fruit. Greek yogurt can also be used as a dip or as salad dressing in place of mayonnaise.

    Other youthful benefits: Greek yogurt is packed with calcium and vitamin D, both of which are essential for maintaining strong bones. With new research emerging that Vitamin D may also play a significant role in reducing cognitive decline, depression, cardiovascular disease, and type 2 diabetes.

     

    man pouring honey in to cup of green tea

    GREEN TEA

    How it improves your skin: There are many kinds of green tea, and they all contain polyphenols (antioxidants that combat free-radical damage and reduce the effects of aging) and catechins (molecules that help prevent sun damage like hyperpigmentation)

    Green tea also has anti-inflammatory properties that prevent antioxidant depletion on your skin.

    As well as tons of antioxidant power, green tea contains a chemical called EGCG. In multiple studies ECGC was shown to help cells grow properly and maintain a healthy life cycle, and also protect skin from damage caused by the sun.

    How to add to your diet: Drink at least one cup of green tea a day and you should notice a difference in your skin in as little as a month.

    Whilst all types of green tea are full of antioxidants, Japanese matcha green tea has by far the most.

    It comes from the youngest most tender tea leaves picked from the top third of the bush. But what makes matcha different is that the whole tea leaf is stone ground into a very fine powder which can be mixed with water and drunk rather than being brewed and the leaves discarded.

    Other youthful benefits: Drinking green tea daily is credited with everything from lifting your mood to weight loss. Green tea not only helps prevent cancer and age related diseases like dementia, it also detoxifies the body and aids mental concentration.

     

    LEMONS

    How they improve your skin: Lemons and limes are both excellent sources of vitamin C that helps in keeping your skin healthy and glowing. Vitamin C is not only an important antioxidant that protects your skin from the effects of free radicals, but it also stimulates collagen production, keeping your skin supple and smooth. Lemons are also an important source of flavonoids that counteract the effects of UV-induced photodamage of the skin.

    How to add to your diet: One of the most beneficial ways is to add lemon juice to a glass of warm water and drink first thing in the morning. It replaces moisture lost during the night and ensures that you start the day well-hydrated.

    You can also add the juice to olive oil to make a healthy vinaigrette or add chunks of lemon when grilling meats or fish.

    Other youthful benefits: The powerful mix of antioxidants, vitamin C and bioflavonoids found in lemons helps boost the immune system and fight infection. An over stressed immune system ages the body as it fights off infection instead of repairing and healing cells.

     

    Almonds, walnuts and hazelnuts in wooden bowls

    NUTS

    How they improve your skin: Walnuts, almonds, cashews, brazil nuts, and pistachios are all great sources of protein, fiber, and monounsaturated fats, making them outstanding anti-aging foods.

    Some nuts, like almonds also have vitamin E, helping repair skin tissue, retain moisture, and protect skin from environmental damage.

    All nuts contain omega-3 fatty acids to strengthen skin cell membranes, preserve the skins natural barrier and protect against sun damage.

    While walnuts contain the most omega-3s, all nuts are good for your skin, having anti-inflammatory properties that can help with conditions like acne, psoriasis, and eczema. However because nuts are so calorific be careful to only eat in moderation!

    How to add to your diet: Swap in a handful of mixed nuts in place of chips for a quick snack or sprinkle on to salads.

    Other youthful benefits: Eating nuts has been linked to a reduced risk of heart disease and type 2 diabetes.

    Most types of nut, but particularly almonds, are a great source of sleep-regulating Melatonin. This helps to boost the quality of your sleep, especially if you suffer from insomnia or are recovering from jet lag.

    For more tips on getting a good night’s sleep and waking up with smoother, healthier-looking skin and a glowing complexion, see our article on ‘Beauty Sleep’ here.

     

    OATMEAL

    How it improves your skin: Oatmeal is full of antioxidants that do battle against skin cell damage. It also contains avenanthramide. This natural compound is only found in oats and is a powerful antioxidant helping to soothe any skin irritation, particularly from shaving.

    It also has anti-inflammatory properties that help in slowing down skin aging.

    How to add to your diet: Start your day with a bowl of oatmeal and warm milk or mix it with a bit of yogurt, and dried or fresh fruits.

    Our bodies need carbohydrates, but it’s best to get complex, low-glycemic carbs like the ones found in oatmeal. This means you get the energy you need without all the sugar.

    Other youthful benefits: Oatmeal is rich in soluble fiber, and effectively gets rid of ‘bad’ cholesterol.

     

    OLIVE OIL

    How it improves your skin: One of the best anti-aging foods, olive oil is chock full of heart-healthy Omega-3 fatty acids as well as polyphenol antioxidants. So it helps you look and feel much younger.

    The Omega-3’s strengthen skin-cell membranes, helping to keep moisture in. At the same time, they improve blood circulation, carrying nutrients to your skin, leaving it healthy, hydrated and supple.

    How to add to your diet: Add olive oil into salad dressings, marinades and sauces. Or mix with balsamic vinegar for a delicious dip to replace mayonnaise.

    Try to have at least one tablespoon a day.

    Other youthful benefits: There’s a ton of research showing the health benefits of olive oil – including improving cardiovascular health, reducing inflammation and protecting against diabetes. New research demonstrates extra-virgin olive oil modulates nearly 100 genes that protect against other aging-related diseases.

    In particular, it contains oleic acid which reduces the effect of C-reactive protein, a protein associated with age-related issues. This protein impairs the cell regeneration process in your body so by reducing its effect, olive oil helps you stay young.

     

    PAPAYA

    How it improves your skin: Rich in a variety of vitamins and minerals, this delicious fruit helps to minimize the appearance of fine lines and wrinkles and improve skin suppleness.

    A powerhouse of antioxidants - including vitamins A, C, K, and E, potassium and magnesium – Papaya helps to guard against environmental damage, reduce signs of aging and leave your skin glowing.

    How to add to your diet: Papaya is delicious eaten on its own, but you can also try drizzling fresh lime juice over a big plate of papaya for extra zing.

    Other youthful benefits: Papaya also contains the enzyme, papain. One of nature’s best anti-inflammatory agents, it provides additional anti-aging benefits by protecting against the chronic inflammation associated with many age-related diseases.

     

    POMEGRANATE SEEDS

    How they improve your skin: Pomegranates contain a powerful variety of antioxidants - vitamins C, D, E, and K, as well as magnesium and selenium. With studies showing pomegranate juice to have an antioxidant activity three times higher than those of red wine or green tea.

    High in vitamin C, pomegranates protect the skin from free radical damage and enhance collagen production to keep skin firm and smooth.   

    These healthy fruits also contain a compound called punicalagins a nutrient that may help your body to preserve collagen in the skin, keeping it smooth and wrinkle-free.

    How to add to your diet: Pomegranate seeds are delicious eaten as they are, but you can also add these sweet juicy seeds to a salad, a fruit bowl or sprinkle on top of yoghurt or oatmeal.  They’re also great in savoury dishes like hummus.

    Or mix one part pomegranate juice with one part sparkling water for an antioxidant-rich drink. 

    Other youthful benefits: Like blueberries, pomegranates are rich in the age-defying antioxidant, Anthocyanin. Research has shown that Anthocyanin  not only helps prevent the cell-structure damage which causes fine lines and wrinkles, but it also has anti-inflammatory health benefits, including lowering blood pressure, improving cardiovascular health and liver function.

     

    grilled salmon with sesame seeds

    SALMON

    How it improves your skin: Salmon, along with other fatty fish like sardines and mackerel, is an abundant source of Omega-3 fatty acids.

    These healthy fats are anti-inflammatory  and hydrating leaving your skin looking healthy, hydrated and smooth, while also helping to maintain elasticity.

    Omega-3’s strengthen skin-cell membranes, helping keep moisture in. Consuming two servings of fish a week can also reduce skin inflammations, such as eczema and psoriasis.

    Astaxanthin, the compound that gives salmon its pinkish colour, not only prevents inflammation but also reduces oxidative stress, and so reduces signs of aging.

    Not to mention that salmon is also rich in collagen, Vitamin D, amino acids and B vitamins, making it the perfect lean protein for a healthy, glowing complexion, toned muscles and vital energy.

    How to add to your diet: Enjoy salmon grilled or baked with spices and butter.

    Or take advantage of the delicious wild salmon sushi rolls on the menu at most sushi bars.

    Aim for at least two 3-ounce servings of fish each week.

    And if you don’t like fish you could try the following foods for an alternative supply of Omega-3’s: flax and chia seeds, walnuts, or eggs.

    Other youthful benefits: The Omega-3 fats in salmon, sardines and mackerel help prevent cholesterol build up in arteries, reducing the risk of heart attacks and protecting against abnormal heart rhythms.

    They have also been linked to improving cognitive function, reducing the risks for depression, and for cancer.
    In clinical trials in Japan the Astaxanthin found in salmon was shown to improve both sports performance and reproductive performance in men.

     

    SPINACH

    How it improves your skin: Spinach is packed with antioxidants - an excellent source of vitamin A, C, E and K, along with magnesium, folic acid and iron - promoting collagen production, fighting free radicals, improving cell function and keeping skin smooth and firm.

    It also offers a rich supply of beta-carotene, which guards against damage caused by the sun, and a phytonutrient called lutein, which helps to maintain skin’s elasticity.

    How to add to your diet: Add handfuls of spinach to salads or blend into smoothies. Or you can sauté the leaves with olive oil and some crushed garlic.

    Other youthful benefits: Along with other leafy greens, spinach is one of the primary sources of vitamin K, which reduces inflammation and improves bone density and strength.

    Aside from strengthening your bones, spinach also provides lutein to keep your eyesight healthy.

     

    SWEET POTATOES

    How they improve your skin: It’s the beta-carotene that gives sweet potato its orange colour. This antioxidant, which is converted by the body into Vitamin A, restores skin elasticity, promotes cell turnover and contributes to healthy, youthful skin

    This delicious root vegetable is also a great source of vitamins C and E, protecting skin from harmful free radicals and promoting a smooth, healthy complexion.

    They also have anti-inflammatory properties.

    How to add to your diet: Sweet potatoes can be cut into chunks and boiled. Or try roasting in the oven with some olive oil, black pepper and herbs, or cut into chips and served with tomato ketchup.

    Other youthful benefits: Rich in vitamin A and carotenoids, sweet potatoes are excellent for the health of your eyes and may even reduce the risk of some forms of cancer.

    There has also been promising research suggesting that Vitamin A helps to reduce age-related memory loss

     

    TOMATOES

    How they improve your skin: Tomatoes are so much more than a salad ingredient. They’re packed with vitamin C, which helps build collagen and, in turn, makes your skin look firmer and plumper.

    They also contain lycopene, a non-provitamin A carotenoid, which protects your skin from UV damage.

    Moreover, the skin of tomato has an anti-inflammatory effect on the human skin, and the flavonoids in the fruit slow down aging.

    How to add to your diet: Delicious raw in a salad, or with mozzarella. Tomatoes can easily be added to pasta dishes, pizzas, soups ….

    Research shows that the antioxidant benefits of tomatoes, including lycopene, are enhanced by the cooking process. Although the Vitamin C content is reduced compared to uncooked tomatoes.

    Other youthful benefits: Tomatoes are full of lycopene, decreasing the risk of cancer and improving cardiovascular health.

    There is also promising research which is ongoing that suggests Lycopene can have a positive effect in reducing the risk of prostate cancer.

     

    WATERCRESS

    How it improves your skin: Leafy green watercress is nutrient-rich and full of powerful antioxidants that protect your skin from harmful free radicals, keeping fine lines and wrinkles at bay.

    A great source of Vitamins A, C and K, magnesium, potassium, calcium and phosphorus, watercress packs an impressive antioxidant punch for such a low calorie food.

    How to add to your diet: The small round leaves and edible stems have a slight peppery flavour and are perfect added to salad or blended into a soup.

    Other youthful benefits: The high antioxidant content of watercress has been linked to a reduced risk of heart disease and diabetes, as well as boosting the immune system.  

    Recent studies suggest that including watercress in your diet is linked to lowering inflammation and a reduced risk of cancer.

     

    WATERMELON

    How it improves your skin: Sweet, delicious watermelon not only refreshes on hot summer days it also protects your skin from premature aging. Rich in vitamins C, E, and K, manganese, calcium, selenium and potassium.

    Watermelon contains lycopene, which helps regulate the level of moisture in your body’s cells, and protects against UV damage.

    How to add to your diet: Simply slice it, maybe add some pepper, and enjoy!

    Other youthful benefits: As with tomatoes, the lycopene in watermelon had been linked to decreasing the risk of cancer as well as improving cardiovascular health.

    And new research suggests lycopene can help in reducing the risk of prostate cancer.

    healthy foods on white plate - tomatoes, beets, salad, pomegranate seeds, chicken, sweet potatoes

    LOOK HEALTHIER, FEEL STRONGER, LIVE LONGER

    We’ve always been a strong believer in ‘prevention is better than cure’. Eating healthily now is one way of making sure that your skin will always be in excellent condition whilst also delaying the effects of aging on your body.

    When you eat well and enrich your body with nutrients, it not only keeps your skin looking younger, it also gives you stronger bones, healthier muscles, increased endurance, and protection from age-related diseases.

    So try to remember to incorporate at least one of these anti aging foods and drinks in to your diet every day.

    If there’s a food that we’ve missed, or you have some questions about the nutrients mentioned, please leave them in the comments below. We love to hear from you!  

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