15 Foods to Eat For a Younger-Looking You
You are what you eat – and if you’re aiming for young, fresh, and healthy, the foods you put into your body should reflect that! Here’s a roundup of 15 healthy and fresh foods that will keep you looking – and feeling – younger!
1 – Kale
This popular green vegetable is known for its rich antioxidant content. Kale antioxidants combat free radicals that speed up aging, and facilitate detoxification and excretion of waste products.
Kale also contains vitamin K that lightens dark spots and revitalises dry skin to keep you looking young. It contains copper, which is needed for production of melanin. Melanin is the pigment responsible for skin colour and protects you against damage from UV rays. Finally, kale contains iron, which is essential for blood cell health, and helps you avoid anemia and pallor.
2 – Quinoa
Quinoa is a superfood packed with antioxidants and vitamins, including vitamin B complex. Vitamin B2 keeps the skin elastic, while vitamin B3, along with a fatty acid called butyrate, reduces inflammation and oil production to treat acne. Meanwhile, vitamin B12 and enzymes called tyrosinase inhibitors even out skin tone by lightening melanin deposits.
Quinoa also contains lysine, an amino acid vital in the formation of collagen and elastin. The synthesis of new collagen is necessary in the repair of damaged skin and hair.
3 – Fish
Fatty fish contain a healthy fatty acid called omega-3. Omega-3 supports cell membrane health, keeping your skin moisturised, soft, and elastic. Omega-3 also reduces inflammation. It inhibits arachidonic acid, which is part of the inflammatory response. Thus, omega-3 is beneficial in managing skin problems like acne, eczema, psoriasis, and dermatitis.
Stick to oily fish like salmon, tuna, trout, and mackerel. Prepare the fish grilled or baked instead of fried in oil containing unhealthy fatty acids.
4 – Blueberries
Blueberries contain the highest antioxidant capacity of any fruit or vegetable. These berries are tiny powerhouses of vitamin A, vitamin, C, and vitamin E. Vitamin A is a well-known component in skin care regimens – it evens out skin colour, peels away dead skin, and reduces wrinkles. Vitamin C and E neutralise toxic free radicals and repair damage from oxidative stress. They also help control hormones and inflammation, soothe acne breakouts, and basically reverse effects of aging.
5 – Eggs
Egg yolks are filled with vitamins, proteins, and fatty acids that help the skin retain moisture. Lecithin is an antioxidant, while carotenoids like lutein and zeaxanthin have anti-inflammatory effects. Egg whites, on the other hand, consist of a protein called albumin. It supplements the protein in your hair, in order to make damaged and brittle hair stronger and silkier.
Not just for eating, eggs make egg-cellent face masks too! Egg face masks tighten pores and remove blackheads.
6 – Avocado
Avocados are packed with vitamin C and vitamin E. Vitamin C is important in the formation of collagen and elastin. Vitamin E reverses damage from UV rays, removes wrinkles, and keeps your face looking smooth and youthful.
Avocados also contain glutathione, an antioxidant with skin whitening, anti-aging, and detoxifying properties.
7 – Dark chocolate
Dark chocolate contains high amounts of flavonols, antioxidants that protect your skin from sun damage and improves skin thickness. Dark chocolate also dilates your blood vessels, yielding a number of benefits. Vasodilation increases blood flow to your face, giving you that rosy flush. It also promotes circulation in your scalp for voluminous and well-nourished hair and hair loss reversal. Finally, increased blood flow to your brain improves mood and lowers stress to keep you looking and feeling younger.
8 – Shellfish
Shellfish are rich in zinc. Zinc reduces oil production in your skin and soothes inflammation. These two effects in concert work wonders in clearing up acne. For best results, make sure to get fresh servings of prawns and oysters.
9 – Acai berries
Like many berries, acai berries are potent sources of antioxidants that slow aging effects and damage from free radicals. Acai berries are also traditionally used to treat skin issues like hyperpigmentation, dark spots, and uneven skin, as they contain a combination of vitamin B complex, vitamin C, and vitamin E.
10 – Green tea
Green tea is full of antioxidant polyphenols called catechins. Studies on mice and humans show that green tea catechins protect against skin inflammation and skin cancer caused by UV rays. The caffeine content of unsweetened green tea also contributes to anti-cancer properties.
11 – Bone Broth
Don’t throw away those chicken bones! Bone broth is made from cooking the bones of poultry, meat, and fish to extract compounds. This yields collagen for your skin, from the gelatin that is formed during heating. Broth also contains amino acids and minerals for muscle, joint, and bone health.
Broth from fish bones contains iodine for thyroid health. A healthy thyroid contributes to balancing metabolism, managing weight, and keeping your energy levels up.
12 – Walnuts
Eating a serving of walnuts a day is great for maintaining young-looking hair and nails. Vitamin B (specifically biotin) strengthens your nails, making them shiny and less prone to breaking. Vitamin E as well as omega-3 fatty acids and copper do wonders for your hair. These compounds keep your strands glossy and strong, making them less brittle and preventing your hair from going prematurely gray.
13 – Ginger
Ginger boosts metabolism. Slipping ginger powder or slices of fresh ginger into your water will decrease appetite and promote satiety, so you’re less prone to hanker after quick, unhealthy snacks throughout the day.
There’s also no discounting the topical effects of ginger on skin and hair. Applying ginger preparations to skin and hair can stimulate hair growth, increase collagen production in the skin, even out dark spots and scars, combat acne, and firm up stretch marks and cellulite.
14 – Soy
Aside from being a rich source of plant-based protein, soy contains a phyto-hormone called genistein that’s very similar to estrogen. Estrogen levels decline as you age, decreasing collagen and elastin production. Without them, skin sags and becomes thinner. Genistein is so close to estrogen in composition that the body accepts it as such, boosting production of collagen and elastin. This firms up the skin again, and smoothes away wrinkles and fine lines.
Estrogen is also needed for controlling oil production. Genistein and other compounds in soy are also able to fool your sebaceous glands into producing less oil without actually having to use real estrogen. This reduces acne and oiliness of the skin.
15 – Water
Last but not least, drinking water has got to be the cheapest, simplest, and most overlooked way to keep you looking young! All your body cells are made of water, and if the body isn’t getting enough water then your cells won’t be at peak function. The body won’t be able to adequately flush out toxins and waste products. You’ll feel tired, hot, and dried out – and you’ll look it too. Remedy this by drinking a minimum of 8 glasses of water a day. Sufficient hydration will keep skin soft and supple, while helping you to feel nourished on the inside.