Even if aging is a natural process, there are certain foods that seniors can eat and enjoy a healthy, glowing skin. Don’t worry, we’re not talking about exotic, hard to find, or expensive ingredients. On the contrary, the foods listed below are always on your local grocery store’s shelves, affordable, and extremely delicious! Are you ready for that radiant skin? Here are the yummy elixirs that will make you look youthful and glowing!
1. Extra virgin olive oil
Extra virgin olive oil is one of the healthiest fats on earth. Research has shown that it can help prevent several common diseases associated with aging. This wonderful potion lowers blood pressure, reduces the risk of heart disease, helps prevent metabolic syndrome and can be effective in fighting cancer. And, of course, olive oil can help your skin look younger. Laboratory studies suggest that it has strong anti-inflammatory effects and can protect your skin against the unfriendly sun damage. In addition, nearly 73% of olive oil contains monounsaturated fat, which is associated with increased skin elasticity and firmness. Researchers have found that those who consume a high intake of monounsaturated fats have a better-looking skin, with less damage caused by the sun.
2. Green tea
Green tea is rich in antioxidants that protect you against free radicals – unstable molecules which are formed in your metabolism in response to stress. Antioxidants change their structure so that free radicals are unable to cause damage. Green tea is rich in antioxidants called polyphenols, which fight against diabetes, heart disease, insulin resistance and inflammation. Polyphenols also protect collagen, the main protein of your skin. This can reduce or even partially reverse some signs of aging. According to a study, people with sunburn skin that have been using green tea moisturizers and supplements for 8 weeks had experienced improvements on skin elasticity.
3. Fatty fish
Fatty fish is an amazing anti-aging food. It’s rich in omega-3 fats, which are extremely beneficial against heart disease, inflammation, and ulcerative colitis, among other diseases. Research suggests that omega-3 protects you against inflammation and injuries caused by sun exposure. Salmon, one of the most popular types of oily fish, can keep your skin healthy, glowing, and youthful. Its orange pigment contains a nutrient called astaxanthin, which is a powerful antioxidant.
4. Dark chocolate and cocoa
Dark chocolate is a stronger antioxidant than acai berries, blueberries or cranberries. The researchers suggest that it may even reduce blood pressure, increase insulin sensitivity and improve the arterial elasticity. Dark chocolate contains antioxidants called flavonoids, which protect your skin from sunburn. However, the amount of flavonoids varies significantly between different types of chocolate. Studies show that a high amount of flavonoids in dark chocolate doubled the time people can stay in the sun before their skin started getting red. Also, those who consume chocolate rich in flavonoids experience a better blood flow to the skin and an improvement in skin thickness, hydration, and smoothness. Remember, the higher the chocolate’s cocoa content, the greater the flavonoids content. So make sure you always choose chocolate with at least 70% cocoa.
Flaxseeds have awesome health benefits. They contain lignans which may reduce cholesterol, blood sugar, insulin levels and the risk of developing breast or prostate cancer. They are a great source of omega-3 fatty acid, which protects your skin from sunlight and reduce sunburn damage. Research suggests that people who consume flaxseed oil for 12 weeks have a smoother and more hydrated skin.
Pomegranate is one of the healthiest fruits you can eat. With an outstandingly high antioxidant activity, pomegranates decrease inflammation, help prevent damage caused by low blood sugar and improve outcomes in people struggling with colon cancer. Consumption of pomegranates helps repair damaged skin and increases collagen production.
Avocado is rich in good fats (which are great for your heart), fiber, and many vitamins and minerals that are essential for your health. Not to mention that they are also delicious and extremely versatile. Plus, avocados contain polyhydroxy fatty alcohols which fight against inflammation, protecting your skin from sunlight and helping the DNA repair process. Their high amounts of monounsaturated fat, lutein, and zeaxanthin provide additional skin and DNA protection.
Tomatoes have an impressive number of health benefits, and many can be attributed to their high content of lycopene. Lycopene reduces the risk of heart disease, stroke, and prostate cancer. Also, research shows that it can protect the skin from the harmful rays of the sun. According to a study, people who ate a mixture of foods rich in lycopene and other antioxidants from plants experienced a decrease in the depth of their wrinkles after only 15 weeks. Eating tomatoes in combination with healthy fats, such as olive oil, significantly increases the absorption of lycopene in your body.
Spices don’t just add flavor to your food. They contain various plant compounds that may have beneficial effects on your health. Researchers suggest that some spices help your skin look younger. It has been shown that cinnamon increases the production of collagen, which can lead to greater skin firmness and elasticity. In addition, capsaicin, found in chili peppers, can limit certain age-related changes that occur in skin cells. Moreover, ginger contains gingerol, a compound with anti-inflammatory properties, which can help prevent age spots that develop due to sun exposure.
Vegetables have the highest level of nutrients and are low in calories. They contain antioxidants that help reduce the risk of heart disease, cataracts, and cancer. Many vegetables are also rich in carotenoids such as beta-carotene. They can protect you from solar radiation and free radicals. Some of the best sources of beta-carotene are carrots, pumpkins, and sweet potatoes. Also, many vegetables are rich in vitamin C, which is very important for the production of collagen. Vegetables with the highest content of vitamin C include leafy green veggies, peppers, tomatoes, and broccoli. Researchers found that people who eat green and yellow vegetables have fewer wrinkles.
11. Bone broth
Bone broth has recently become very popular among health conscious seniors. It is made by boiling the bones (chicken, pork, fish) for a long period of time, thus freeing minerals and other beneficial ingredients. Collagen is a great component of this dish, which has been accredited with wonderful effects on muscle and bone health. Although there is no published research on bone broth itself, evidence suggests that collagen may help reduce signs of aging. When cooked, the collagen is decomposed to gelatin which is rich in three amino acids (glycine, proline, and hydroxyproline). Your body can absorb these amino acids and use them to form new reserves of collagen in the skin. Studies have shown that eating collagen can improve skin elasticity, moisture, and firmness while reducing wrinkles.
As you can see, there is a lot to choose from! Make sure to include as many of them on your grocery list and enjoy your amazing skin!