17 Anti-Aging Foods For Beautiful Skin

Are you looking for natural ways to achieve youthful and glowing skin? Look no further!

In the video above by Bright Side, you learn about anti-aging foods that can rejuvenate your skin. It emphasizes the importance of caring for your skin from the inside out, as topical creams and lotions can only do so much. By incorporating these foods into your diet, you can nourish your skin and achieve long-lasting results.

The video breaks down the 17 foods, delving into the benefits of fatty fish, nuts, avocado, green tea, yogurt, honey, blueberries, oranges, pomegranates, tomatoes, spinach, kale, bell peppers, fermented foods, turmeric, raw cacao, oats, and olive oil. It highlights the specific nutrients and antioxidants each food contains and how they contribute to healthier and more youthful-looking skin.

17 Anti-Aging Foods to Boost Glowing Skin

Your skin reflects what you eat, and that's why topical creams and lotions can only do so much for its appearance.

Since aging starts from the inside out, it's only logical to start caring for your skin from the inside out as well.

Here’s a list of common foods that are great for your skin.

As well as getting plenty of these foods in your diet, some can even be used to make homemade beauty treatments.

1. Fatty Fish Like Salmon, Mackerel, and Tuna are Essential for Healthy Skin

Fatty fish that are high in omega-3 fatty acids, such as salmon, mackerel, herring, sardines, and tuna, are essential for healthy, glowing skin. Omega-3 fatty acids keep the skin supple and moisturized, reducing inflammation. These fish are also a great source of vitamin E, which has antioxidant properties, and zinc, which helps heal wounds and get rid of acne and irritations.

2. Nuts, Especially Walnuts, are Rich in Omega-3 Fatty Acids and Vitamins for Youthful Skin

Just like fish, nuts are rich in omega-3 fatty acids, zinc, and vitamin E. On top of that, they contain other minerals and vitamins that keep your skin young and glowing. By eating nuts regularly, you'll supply your body with several B vitamins, including folate, which prevents dermatitis, selenium, another good antioxidant for the skin, and vitamin C, which has anti-aging properties. Walnuts are especially beneficial if you want your skin to stay young for as long as possible, as they delay skin aging.

3. Avocado Improves Skin Elasticity and Protects Against Sun Damage

Avocado is another food filled with healthy fats that improve your skin's elasticity and moisture barrier. One more benefit is that avocados are rich in carotenoids, which protect the skin from sun damage. A study was conducted involving 82 airline pilots and other people who often traveled by plane, known for being exposed to harmful ionizing radiation. The subjects who ate avocados suffered much less DNA damage, proving the protective properties of this fruit. Avocados also contain D-Menahem Telos, a unique phytochemical that stimulates collagen production, helping to keep your skin plump and youthful.

4. Green Tea Reduces Skin Redness and Protects Against Sun Damage

Green tea is not only a delicious drink but also highly beneficial for your skin's health. It's full of polyphenols and catechins, which are antioxidants that reduce skin redness by fighting inflammation. These compounds also effectively protect your skin from sun damage. Even if you drink several cups of green tea every day in the summer, it’s important to remember to use sunscreen every time you go outside to ensure complete protection.

5. Yogurt and Kefir Contain Probiotics that Reduce Redness and Acne

Yogurt and kefir are packed full of living probiotics that help your skin look young by reducing redness, irritation, and acne. The friendly bacteria in these fermented dairy products fight inflammation in the gut, which is where a lot of skin problems take root. In addition to consuming yogurt and kefir, you can also apply yogurt to your face as a facial mask. The lactic acid in yogurt has anti-aging and exfoliating properties, helping to reduce fine lines and give your face a healthy glow.

6. Honey is a Natural Antioxidant and Moisturizer for the Skin

Honey is a natural antioxidant and moisturizer with antibacterial properties, making it a great addition to your skincare routine. Honey is typically used in DIY face masks and applied topically to reduce inflammation, treat acne, and moisturize dry skin. Certain types of honey, such as manuka and kanuka, are especially effective for these purposes. You can also enjoy honey as a sweetener and use it to replace other refined sugars for additional health benefits.

7. Blueberries Contain Antioxidants that Fight Damage from Free Radicals

Blueberries, often called a superfood, are a rich source of antioxidants that help your skin fight damage from free radicals. These damaging molecules come from pollution, cigarette smoke, and light, and they penetrate deep into your skin. The antioxidants found in blueberries can protect and repair your skin from the inside out. The anthocyanins in blueberries stabilize collagen, resulting in youthful and healthy skin. These antioxidants can also be found in other brightly colored fruits and vegetables, especially those that are purple or deep red.

8. Oranges are Rich in Vitamin C and Protect Collagen in the Skin

Oranges are packed with vitamin C and loaded with water, making them great for your skin. Vitamin C is essential for the production of collagen, a protein that keeps your skin firm and elastic. Oranges' high water content also helps hydrate the skin, keeping it plump and healthy.

9. Pomegranates Also Help Preserve Collagen

Pomegranates are also rich in skin-friendly vitamin C, and they contain ellagic acid and punicalagin, which have been shown to help preserve collagen in the skin.

10. Tomatoes Protect from Sun Damage and Can be Used as a Natural Sunscreen

Tomatoes, besides being one more great source of vitamin C, contain major carotenoids such as lycopene, lutein, alpha-carotene, and beta-carotene. These antioxidant carotenoids protect your skin from sun damage and prevent wrinkles. Consuming tomatoes regularly can help improve your skin's natural sun protection and prevent photoaging. Tomato paste or puree can even be used as a natural sunscreen and applied topically to provide additional protection.

11. Spinach and Kale Provide Vitamins A, C, and E for Moisturized and Wrinkle-free Skin

Green leafy vegetables like spinach and kale are full of vitamins that the skin loves, including vitamins A, C, and E. Vitamin A controls sebum production, preventing oily skin and acne. Vitamin C boosts collagen production, keeping your skin firm and preventing wrinkles. Vitamin E is a powerful antioxidant that protects your skin from oxidative damage. Eating these nutrient-dense greens regularly will help moisturize your skin and keep it wrinkle-free.

12. Bell Peppers, Especially Red and Yellow Ones, are High in Vitamin C to Improve Skin Firmness

Out of all the fruits and vegetables, red and yellow bell peppers contain the highest amount of vitamin C. Vitamin C is essential for the production of collagen, which improves skin firmness and reduces the appearance of fine lines and wrinkles. Bell peppers are also rich in other skin-healthy vitamins like B6 and B9 (folate) and carotenoids. Adding bell peppers to your diet can help improve the overall health and appearance of your skin.

13. Fermented Foods with Probiotics Balance Gut Bacteria and Reduce Inflammation for Better Skin

The list of healthiest fermented foods includes sauerkraut, pickles, miso, kimchi, raw cheese, and soybean products. All fermented foods contain probiotics, which are friendly bacteria that balance out the bad bacteria in your gut and calm down inflammation that would otherwise show up on your skin. By consuming these probiotic-rich foods, you can improve your gut health and enjoy a glowing complexion.

14. Turmeric is Anti-inflammatory and Helps Heal Acne and Redness

Turmeric is a spice known for its anti-inflammatory properties, making it an excellent natural remedy for skincare. It helps heal acne, calm down redness, and reduce inflammation in the skin. Turmeric also prevents oxidative damage to the skin, repairs existing sun damage, and even helps prevent skin cancer. You can incorporate turmeric into your diet by adding it to curries, stir-fries, or golden milk, or apply it topically as a face mask for a healthy and radiant complexion.

15. Raw Cacao is a Powerful Antioxidant that Repairs Sun-Damaged Skin

Raw cacao contains resveratrol, a powerful antioxidant that protects and repairs sun-damaged skin. Like all other antioxidants, resveratrol helps fight against oxidative stress and prevent signs of premature aging. Incorporating raw cacao into your diet by enjoying a small piece of dark chocolate or adding raw cacao powder to smoothies can give your skin an extra boost of protection and repair.

16. Oats Contain Manganese for Skin Elasticity and Essential Skin Vitamins and Minerals

Oats are not only a nutritious breakfast option but also great for your skin. They contain manganese, which helps your body absorb essential skin vitamins and minerals, including choline, biotin, and vitamin C. These vitamins and minerals contribute to skin elasticity and overall skin health. Including oats in your diet can help ensure your skin is getting the necessary nutrients for a healthy and youthful appearance.

17. Olive Oil Moisturizes the Skin and Fights Inflammation

One of the most beneficial oils for your overall health, olive oil, is also good for your skin. It contains omega-3 fatty acids and polyphenols, which have moisturizing and anti-inflammatory properties. Consuming olive oil regularly can help keep your skin hydrated and supple. Additionally, applying olive oil topically can provide additional moisturizing benefits.

In conclusion, incorporating these anti-aging foods into your diet can help boost your skin's health and give you a youthful and glowing complexion. Remember, taking care of your skin starts from the inside out, so make sure to nourish your body with these skin-loving foods for the best results.

Last Updated : September 26th, 2023

Debby Lee is the main author and founder of Mylighterskin.com

She is a full-time website manager and freelance writer, with over ten years of experience. She is an expert writer in the areas of health and beauty, with a special interest in skincare.