Consider adding these 11 foods that can help you look younger to your next grocery shopping list.
1. Watermelon
That’s right … this summertime fave is rich with lycopene. Why is this antioxidant compound so important?
Simple: it helps skin stave off UV damage. In fact, researchers believe this melon contains as much as 40% more of the phytochemical than raw tomatoes.
What’s more, that’s the equivalent of an SPF 3! Obviously, you can’t toss your daily sunscreen, but this delicious, juicy melon can bolster your body’s natural sun protection.
2. Eggs
Sure, there are lots of super-duper nail products out there that promise strong nails, but experts know that healthy nails start from the inside out. Our nails are made of protein, so when we aren’t getting enough protein, fingernails and toenails can turn soft.
Eggs are a good source of biotin, a B complex that metabolizes amino acids, which are the building blocks of protein.
3. Blueberries
Like watermelon, these plump berry beauties are rich in antioxidants. They supply both vitamins C and E, which work in tandem to brighten skin, even out tone, and fight free radical damage.
They also help treat age spots as they feature arbutin, a natural skin lightener.
4. Pomegranate
This luscious wonder fruit is bursting with antioxidants, such as vitamin C, that prevent irksome fine lines, wrinkles, and dryness by neutralizing the free radicals that weather skin. Also in the fruit’s arsenal: anthocyanins (which help increase collagen production, giving skin a firmer look) and ellagic acid (a natural chemical that reduces inflammation caused by UV damage).
5.Coffee
Surprised to see this “vice” on a healthy tips list? Coffee actually has bioactive compounds that may protect your skin from melanoma (the fifth most common cancer in the U.S.), according to a recent report in the Journal of the National Cancer Institute.
Researchers found that the more coffee people downed, the less likely they were to get the disease. Those drinking four cups daily had a 20% lower risk of developing malignant melanoma over a 10-year period than non-coffee drinkers.
Melanoma Definition: A type of skin cancer involving the melanin-producing cells. This may also occur in the eyes and internal organs.
6. Avocados
Avocados are a great source of healthy fats. Getting the right amount of these fats is needed to keep the skin moisturized and flexible.
A study of over 700 women showed that high total fat intake, the types found in avocados, is associated with more springy and supple skin.
Avocados are also rich in vitamin E, an important antioxidant that protects the skin from oxidative stress. This vitamin seems to work best when partnered with vitamin C, which as you guessed, avocado has high levels of, too.
7. Broccoli
Many leafy greens like broccoli contain many vitamins and minerals essential for skin health. These include zinc, vitamin A, and vitamin C.
Broccoli also has lutein, a beta-carotene-like carotenoid that can protect the skin from oxidative stress (a natural process that can lead to dry and wrinkled skin).
What broccoli has the most special is its sulforaphane contents. This compound is a powerful sun damage protective agent. It works by neutralizing damaging free radicals and switching on other protective systems in the body.
Research showed that sulforaphane can cause a 29% reduction in the number of skin cells killed by UV rays, plus a 48-hour protection. Evidence also suggests that this compound may also maintain skin collagen levels.
8. Green Tea
Green tea may help you in protecting your skin from the damages of our natural aging process. It contains catechins, powerful compounds that can protect the skin from sun damage.
In a 12-week study in 60 women, researchers found that drinking tea every day could reduce sun exposure redness by up to 25%. It also improved the moisture, roughness, elasticity, and thickness of the participants.
Avoid drinking your tea with milk as there is evidence suggesting that milk can reduce the effects of this drink’s antioxidants.
9. Red Wine
Red wine is known to have resveratrol, a compound that comes from the skin of red grapes. Among the benefits of resveratrol is reducing the effects and signs of aging.
Aside from this, there are also test-tube studies suggesting that resveratrol may also slow down the production of harmful free radicals.
One disadvantage, however, is since this is an alcoholic drink, drinking too much of it can have negative effects.
10. Dark Chocolate
Here’s one more reason to love chocolates—cocoa has pretty phenomenal effects on the skin.
In one study, participants noticed thicker, more hydrated skin after 6 to 12 weeks of daily intake of high-antioxidant cocoa powder. They also experienced less scaly and rough skin, less sensitivity to sunburn, and better blood flow, which allows the delivery of more nutrients to the skin.
Another study showed that eating 20 grams of high-antioxidant dark chocolate daily can allow the skin to withstand two times UV radiation before burning over eating low-antioxidant chocolate variants.
Choose dark chocolate with at least 70% of cocoa to maximize such benefits. Always check for added sugar.
11. Sweet Potatoes
The beta-carotene contents of sweet potatoes function as provitamin A, meaning the body can convert it into vitamin A.
Beta-carotene can help in keeping your skin health in check by acting as a natural sunblock. It can prevent sunburn, cell degradation, and dry wrinkled skin.
Taking high levels of beta-carotene may also add a warm, orange color to the skin. This can result in more youthful skin.
You don’t have to spend much to stay young-looking. By maintaining a healthy diet, partnered with exercise, great hygiene, and skin care, having a youthful beauty isn’t impossible.
Do you have any tips on how to have a youthful face and radiant skin?
