Foods to Help Look Younger – Aging is a natural part of life that cannot be avoided. Over time, the appearance will change. However, the foods you eat can help you age better, both from the outside and from the inside. The following are various foods that can help you look younger:
1. Olive oil Extra virgin olive oil is one of the healthiest sources of fat in the world.
Launching Health Line, studies have shown that extra virgin olive oil can help prevent many common diseases associated with aging. Extra virgin olive oil of which can be efficacious for: Lowering blood pressure Reduce the risk of heart disease Helps prevent metabolic syndrome Including may be effective in fighting cancer Olive oil can also help skin look younger. Based on an animal and laboratory study published in the Journal of Drugs in Dermatology in 2014, showed that extra virgin olive oil has a strong anti-inflammatory effect on the skin and can protect it from sun damage. In addition, nearly 73 percent of olive oil contains monounsaturated fat, which is associated with improved skin elasticity and firmness, according to a study in the British Journal of Nutrition in 2010. Meanwhile, two other studies looked at food records and questionnaires filled out by people. middle-aged and elderly (elderly) adults. Researchers found that those who had the highest intake of monounsaturated fats from olive oil were less likely to experience severe sun damage.
Green tea is rich in antioxidants that can protect against free radicals. Free radicals are unstable molecules that are formed during metabolism and in response to stress. Antioxidants change their structure so they can’t cause damage. Green tea is very high in antioxidants called polyphenols, which can fight diabetes, insulin resistance, inflammation, and heart disease. Polyphenols can also help protect collagen, the main protein in the skin. It can reduce and even partially reverse some of the signs of aging. In a study published in the journal Dermatologic Surgery in 2005, women with sun-damaged skin who were treated with green tea cream and supplements for 8 weeks experienced modest improvements in skin elasticity.
3. Fatty fish
Fatty fish is truly an antiaging food. Long-chain omega-3 fats are beneficial against heart disease, inflammation and ulcerative colitis, among many other ailments. Studies published in The American Journal of Clinical Nutrition in 2001 and Experimental Dermatology in 2011, show that omega-3 fatty acids may also protect against inflammation and damage that occurs during sun exposure. Salmon, one of the most popular types of fatty fish, has additional components that can make skin look younger. Salmon contains a carotenoid antioxidant called astaxanthin, which is responsible for the pink color of salmon. A study published in the Journal of Medicinal Food in 2014, revealed that people with sun-damaged skin who were given a combination of astaxanthin and collagen for 12 weeks experienced significant improvements in skin elasticity and hydration.
4. Dark chocolate or cocoa
The antioxidant content in dark chocolate has proven to be extraordinary. The levels are even reported to be stronger than berries, such as blueberries and cranberries. Research shows that antioxidants can reduce blood pressure, improve insulin sensitivity, and improve arterial function, including elasticity. According to a study published in the journal Circulation in 2007, chocolate contains antioxidants called flavanols, which can protect the skin from sun damage. However, the amount of flavanols can vary significantly between different types of chocolate. Meanwhile, a study published in the Journal of Drugs in Dermatology in 2009, showed that high-flavanol dark chocolate can double the amount of time people can stay in the sun before turning red. This was not the case in people who ate chocolate with less flavanols.
In another study comparing high-flavanol and low-flavanol cocoa on skin function, people in the high-flavanol group experienced better blood flow to the skin, and increased thickness, hydration, and smoothness. Remember, the higher the cocoa content, the higher the flavanol content. So, make sure to choose dark chocolate with at least 70 percent cocoa solids.
Vegetables are very nutrient dense and very low in calories. Many types of vegetables contain antioxidants that can help reduce the risk of heart disease, cataracts, and cancer. Many vegetables are also high in carotenoids such as beta carotene. These compounds can protect against solar radiation and free radicals, both of which can cause skin aging. Some vegetables are the best sources of beta carotene, namely: Carrots Pumpkins Sweet potatoes Many vegetables are also rich in vitamin C which is important for collagen production and has a strong antioxidant effect.
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In a 2013 study in the journal Skin Pharmacology and Physiology, when people were given 180 mg of vitamin C daily for 4 weeks, their skin’s antioxidant activity was increased by 37 percent. Vegetables with the highest vitamin C content, include: Green leafy vegetables Peppers Tomatoes Broccoli In another study published in the British Journal of Nutrition in 2010, researchers measured skin elasticity and other qualities in more than 700 Japanese women. Experts found that those who ate more green and yellow vegetables had fewer wrinkles.
6. Flaxseeds or flax
Flaxseeds have tremendous health benefits. These grains contain lignans, which can lower cholesterol, reduce blood sugar and insulin levels, as well as lower the risk of breast and prostate cancer. Flaxseeds are also a great source of an omega-3 fatty acid called ALA, which can protect the skin from solar radiation and may reduce sun-related skin damage. In a controlled study, women who took flaxseed or flax oil for 12 weeks showed increased hydration and smoother skin. 7. Pomegranate Pomegranate is one of the healthiest fruits. The antioxidant activity in pomegranates appears to be even higher than that in green tea. Due to its nutritional content, pomegranate is thought to provide health benefits, such as: Reduces inflammation Helps prevent damage from high blood sugar levels May improve outcomes in patients with colon cancer Pomegranate can also help protect skin from sun damage.
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Pomegranate is one of the healthiest fruits. The antioxidant activity in pomegranates appears to be even higher than that in green tea. Due to its nutritional content, pomegranate is thought to provide health benefits, such as: Reduces inflammation Helps prevent damage from high blood sugar levels May improve outcomes in patients with colon cancer Pomegranate can also help protect skin from sun damage.
What’s more, the researchers suggest that different parts of the pomegranate may work together to repair damaged skin and increase collagen production.
Not only delicious, avocado is good for health because it is rich in healthy fats, fiber, and some important vitamins and minerals. In addition, avocados contain a unique compound called polyhydroxylated fatty alcohol. This compound is known to fight inflammation, protect the skin from the sun, and help repair damaged DNA. The high monounsaturated fat content and antioxidants lutein and zeaxanthin in avocados can also provide additional skin and DNA protection.