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Title : 11 foods that can help you look younger
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11 foods that can help you look younger

Aging is a natural part of life that can not be avoided.

However, the food you eat can help you age better, both inside and out.

Here are 11 foods that can help you look younger.

1. Oil Extra Virgin Olive

extra virgin olive oil is one of the healthiest fats in the world.

Research has shown that it can help prevent many common diseases associated with aging.

lowers blood pressure, reduces the risk of heart disease, helps prevent metabolic syndrome and may be effective in the fight against cancer ( 1 2 3 4 ).

Olive oil can also help your skin look younger. Studies in laboratory animals suggest that has strong anti-inflammatory effects on the skin and can protect you from sun damage ( 5 ).

In addition, almost 73% of olive oil consists of monounsaturated fat, which is associated with increased elasticity and firmness of the skin ( 6 ).

Two studies examined food records completed by adults and middle-aged and elderly questionnaires. They found that those with the highest intake of monounsaturated fats in olive oil were less likely to have severe sun damage ( 7 8 ).

Conclusion :. Olive oil has strong anti-inflammatory properties that can protect skin elasticity and reduce the risk of sun damage

2. Green tea

green tea is high in antioxidants, which can protect against free radicals.

Free radicals are unstable molecules that are formed during the metabolism and stress response. Antioxidants change their structure so they are unable to cause harm.

Green tea is particularly high in antioxidants called polyphenols , which can combat diabetes insulin resistance , inflammation and heart disease ( 9 10 11 ).

Polyphenols can also help protect collagen, the main protein of the skin. This can reduce and even reverse some signs of aging ( 6 12 13 14 ) in part.

In one study, women with skin damaged by the sun were treated with green tea cream and supplements for 8 weeks had modest improvements in skin elasticity ( 15 ) .

Conclusion :. Green tea has strong antioxidant properties that protect collagen skin from sun damage and can reduce the signs of aging

3. Fatty fish

fatty fish is really an anti-aging food.

The long chain omega-3 are beneficial against heart disease, inflammation and ulcerative colitis, among many other diseases ( 16 17 , 18 ).

Studies suggest that it may also protect against inflammation and damage that occurs during sun exposure ( 19 20 ).

Salmon , one of the most popular types of fatty fish, has an additional component that can keep your skin looking younger.

contains a nutrient in their orange pigment called astaxanthin , which is a powerful antioxidant.

In one study, people with skin damaged by the sun that received a combination of astaxanthin and collagen for 12 weeks experienced significant improvements in skin elasticity and hydration ( 21 ) .

Conclusion: Fatty fish can provide protection against skin damage that occurs in response to inflammation and exposure to the sun. Astaxanthin in salmon can also improve skin elasticity and hydration.

4. Dark Chocolate / Cocoa

The antioxidant profile black chocolate is second to none. It is even more powerful than acai berries blueberries and blueberries ( 22 ).

Research suggests it can reduce blood pressure, increase insulin sensitivity and improve arterial function and elasticity ( 23 24 ).

Chocolate contains antioxidants called flavonoids, which protect the skin from sun damage. However, the amount of flavanols varies significantly between different types of chocolate ( 25 ).

One study showed that black high flavanol chocolate the amount of time that people can stay in the sun before turning red doubled. This did not happen in people who ate chocolate less flavanols ( 26 ).

In other studies comparing high flavonoid and low cocoa flavanols function of the skin, people in groups of high flavanol experienced improved blood flow to the skin and improvements in thickness, hydration and smoothness ( 27 28 ).

Remember, the higher the cocoa content, the higher the content of flavanol. So make sure you choose the black chocolate with at least 70% cocoa solids.

Conclusion: The black chocolate with a high content of flavonoids may protect against sun damage. It can also enhance skin hydration, thickness and softness.

5. Vegetables

Vegetables are extremely rich in nutrients and very low calorie .

contain antioxidants that help reduce the risk of heart disease, cataracts and cancer ( 29 30 31 ).

Many vegetables are also rich in carotenoids like beta carotene. These can protect against solar radiation and free radicals, which can lead to skin aging ( 32 , 33 ).

Some of the best sources of beta carotene are carrots , pumpkin and batatas .

Many vegetables are also rich in vitamin C, which is important for the production of collagen and has strong antioxidant effects.

In one study, when people were given 180 mg of vitamin C daily for 4 weeks, the skin antioxidant activity increased by 37% ( 34 ).

Vehicles with the highest content of vitamin C include green leafy vegetables peppers , tomatoes and broccoli .

In another study, researchers measured the elasticity and other qualities of the skin in more than 700 Japanese women. They found that those who ate the most green and yellow vegetables had fewer wrinkles ( 6 ).

Conclusion: Vehicles provide sun protection and can prevent damage from free radicals in the skin. This is due largely to its strong antioxidant effects.

6. Flax seeds

Linseed have incredible health benefits.

They contain lignans, which can lower cholesterol, reduce blood sugar and insulin levels, while decreasing the risk of breast cancer and prostate ( 35 36 , 37 , 38 ).

are also a great source of omega-3 fatty acid called ALA , which protects the skin from solar radiation and can reduce skin damage related to the sun ( 39 40 ).

In controlled studies, women who consumed flax seeds or flax oil for 12 weeks showed better hydration and skin softer ( 41 42 ) .

Conclusion :. Flax seeds can protect the skin from sun damage and improve the smoothness, among other measures skin quality

7. Grenades

grenades are one of the healthiest fruit .

Their antioxidant activity appears to be even higher than green tea ( 43 ).

Grenades reduce inflammation, help prevent damage sugar levels in the blood and can improve outcomes in patients with colon cancer ( 44 45 , 46 ).

also help protect the skin from sun damage ( 47 48 ).

What's more, the researchers suggest that different parts of the Granada can work together to repair damaged skin and increase collagen production ( 49 ).

Conclusion :. Pomegranates are rich in antioxidants that provide protection from the sun and can help repair skin damage existence

8. Avocados

Avocados are rich in heart-healthy fats, fiber and several vitamins and minerals that are essential to health ( 50 ).

also taste great and are extremely versatile.

Moreover, avocados contain unique compounds called polyhydroxy fatty alcohol. These can fight inflammation, protect your skin from the sun and help repair damaged DNA ( 51 ).

The high content of monounsaturated fat and antioxidants lutein and zeaxanthin provides additional skin and protecting DNA ( 6 , 52 ).

Conclusion :. Avocados prevent damage to sun-related skin and can also help protect the DNA of skin cells

9. Tomatoes

Tomatoes provide many impressive health benefits, several of which can be attributed to its high content of lycopene .

Lycopene is a type of carotenoid that reduces the risk of heart disease, stroke and prostate cancer ( 53 54 55 ).

Studies show that it can also protect your skin from the harmful rays of the sun ( 56 57 58 ).

In one study, women who consumed a mixture of foods high in lycopene and other antioxidants plant had a measurable decrease in the depth of wrinkles after 15 weeks ( 59 ).

tomatoes cook with healthy fats, as olive oil , significantly increases the absorption of lycopene in the body ( 60 ).

Conclusion :. Tomatoes are rich in lycopene, which protects the skin from sun damage and can help reduce wrinkles

10. Spices

Spices do something more to add flavor to your food. Also contain several plant compounds that may have beneficial health effects ( 61 ).

Interestingly, research suggests some spices can even help your skin look younger.

Cinnamon has been shown to increase collagen production, which can lead to increased firmness and elasticity of the skin ( 62 ).

may also reduce skin damage that occurs as a result of glycation advanced final products (AGEs), which are formed when sugar levels in the blood are high ( 63 ).

In addition, research suggests that capsaicin, found in chili peppers , may limit some of the changes related to age that occur in skin cells ( 64 ).

Moreover, ginger contains gingerol. This compound has anti-inflammatory effects that may help prevent age spots that develop due to sun exposure ( 65 ).

Conclusion :. Certain spices contain plant compounds that stimulate collagen production, protect cells from the levels of blood sugar and help prevent sun damage

11. Bone Broth

bone broth has become very popular among health conscious people.

It is made by cooking the bones of meat, poultry or fish for an extended period of time. This releases the minerals and other beneficial components.

One of these components is collagen, which has been credited with beneficial effects on muscle and bone health ( 66 67 68 ).

Although there is no research published bone broth itself, there is no evidence suggesting that collagen can help reduce the signs of aging.

When cooked, the collagen breaks down into gelatin, which is rich in glycine, proline and hydroxyproline amino acids. Your body can absorb and use these amino acids to form new collagen in the skin ( 69 ).

Controlled studies have shown that eating collagen can improve skin elasticity, moisture and firmness while reducing wrinkles ( 70 71 72 ).

In one study, the depth of wrinkles were significantly reduced in postmenopausal women who took a supplement collagen along with other nutrients supporting the skin as vitamins C and E for 12 weeks ( 72 ).

Conclusion :. High content of collagen broth bone can improve skin elasticity and reduce wrinkles and other signs of aging

Take Home Message

Unfortunately, no way to actually turn back the clock.

However, the foods on this list can improve the function of the skin and help you look younger.

will also help you stay healthy and look younger as you age.

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