Top 6 Anti-Ageing Foods: Glow From the Inside Out

You’ve heard the age-old saying, “You are what you eat,” right? If not, it might be time to get aboard this seemingly accurate statement. 

When it comes to ageing, you may think it’s entirely out of your hands. Yet, while age and genetics do indeed play a role, many lifestyle and dietary factors can also accelerate your rate of ageing or slow down the clock. 

Wondering what healthy lifestyle habits you can adopt that go beyond just what you put on your body (i.e., skincare)? Let’s take a look at what you can put in your body — yep, we’re talking about those antioxidant and collagen-rich foods. Here are our top 6 anti-ageing foods for year-round radiance! 

As we get older, our skin will naturally age. While celebrating another lap around the sun is undoubtedly a beautiful thing (and a privilege, might we add!), it can bring with it some signs of ageing you want to slow down. Wondering what exactly contributes to ageing skin and the science behind it? Here’s a simplified explanation behind it.

A range of intrinsic (natural) and extrinsic (lifestyle) factors can contribute to older-looking skin. While some may result from genetics or the natural ageing process, others can be avoided through more intentional lifestyle choices. Even though implementing a quality skincare ritual can drastically improve your skin's appearance and texture, there's a little more to the story that's worth considering. Let’s take a closer look.

[Read Full Article: 5 Health Habits for Glowing Skin]

Tired of those unwanted signs of ageing creeping in sooner than you’re ready? Wondering what food is good for skin elasticity? Unsure how to fuel your body for health and radiance? Without further adieu, let’s reveal our top 6 anti-ageing foods that will keep you glowing from the inside out!

While there’s no shortage of foods claiming to offer anti-ageing benefits, blueberries are the most well-researched for helping maintain that youthful glow. 

The science: Blueberries contain some of the highest amounts of antioxidants per gram of fruit. More specifically, they’re high in anthocyanins — a plant compound responsible for giving this delicious fruit its purple-blue colouring!

What exactly does this have to do with ageing? We’re glad you asked. Antioxidants are molecules that work to protect your cells from free radical damage. As you naturally age (and with some of the lifestyle choices indicated above), your body can’t fight off free radicals as effectively, resulting in increased damage to your DNA, cell membranes, collagen, and elastin. 

To put it simply, when the amount of free radicals outweighs the amount of antioxidants in the body, your skin cells succumb to the signs of ageing. 

Nuts — particularly almonds and walnuts — aren’t just a satiating snack or delicious salad topper. Believe it or not, they’re also one of the best-kept secrets for winding back the clock!

Some nuts, especially almonds, contain a quality source of Vitamin E, which is directly linked to helping repair skin tissue, supporting skin moisture, and protecting the skin from harmful UV rays. 

Similarly, walnuts are rich in research-proven omega-3 fatty acids, which are anti-inflammatory and shown to support the cell membranes in your skin. Additionally, walnuts contain more antioxidant activity than any other nut, which comes from Vitamin E, Melatonin, and Polyphenols. 

As one of the most delicious and versatile fruits on the market, there is simply nothing our much-loved Avocado can’t do! This incredible fruit is rich in important inflammation-fighting vitamins and antioxidants, making them the perfect addition to your health and skin routine if preserving youthfulness is the goal! 

The science: Avocado contains high concentrations of fatty acids, carotenoids, phenolic compounds, vitamin C, vitamin E, potassium, fibre, and antioxidants. These natural oils, antioxidants, and nutrients boast several compelling skin benefits — from deep skin nourishment and hydration to helping fight wrinkle-causing free radical damage. 

One study found that daily oral avocado consumption may enhance facial skin elasticity and firmness in healthy women. 

Hot tip: Avocado is an incredibly versatile fruit. It is tasty on its own by the spoonful or as a welcomed addition to many recipes, including dips, salads, smoothies, and more. Add to your liking daily, and enjoy that extra skin glow. 

Did you know? If you get sunburnt, apply Avocado to your skin (like aloe vera) to help with the pain and inflammation. 

It should come as no surprise that much-loved fatty fish (like salmon, sardines, and mackerel) are loaded with nutrients for your health and skin. From helping to protect you against heart disease, lowering inflammation, and supporting that youthful glow, we can’t imagine there’s much more convincing we need to do to get you to add more fish to your diet. 

The science: Fatty fish are rich in long-chain omega-3 fatty acids and protein, which, as you may know by now, do wonders for your skin. Let’s take a closer look at a few findings:

• A study that looked at the application of fish oil’s fatty acids to the skin showed that the use of omega-3 fatty acids correlates to a stronger skin barrier and may help reduce skin inflammation. 
• Salmon contains a carotenoid antioxidant known as ‘astaxanthin,’ which is what gives salmon its pink colour. Astaxanthin is shown to boast strong antioxidant activity, anti-inflammatory properties, immune-enhancing benefits, and positive effects on damaged skin and DNA repair. One study, which gave a group with sun-damaged skin astaxanthin and collagen for 12 weeks, found remarkable improvements in skin elasticity and hydration. Although, it’s worth noting that more research is required to determine the exact reason for the improvements. 
• Fatty fish are high in protein, which is required in order for your body to make collagen and elastin (the two things that give your skin elasticity, firmness, and youthfulness). 
• Fish contains high amounts of selenium, a well-known mineral with impressive antioxidant benefits. Selenium plays an important role in helping repair and synthesise DNA and reducing UV light-induced skin damage. 

Hot tip: Thankfully, fish is one of the most versatile ingredients, so the world is your oyster when adding this incredible nutrient-packed goodness to your diet. For instance, if you’re time-poor and on a budget, add a tin of tuna or salmon to your salad or sandwich. Try whipping up a simple seafood stir fry or pasta if you want a little more flavour. After something quick and easy for weeknights? Bake fish in the oven with garlic, lemon, and your go-to spices and herbs, and enjoy it alongside steamed greens. 

The stars have aligned for us: finally, we can enjoy a square (or several) of dark chocolate without any guilt attached. This antioxidant-rich saviour boasts a range of health benefits, one of which is linked to maintaining youthfulness! 

The science: Dark chocolate (sorry guys, scrap that block of milk chocolate off your shopping list) contains a rich source of polyphenols, which are a compound naturally found in food that boasts antioxidant-rich properties. The sweetness doesn’t stop there. Dark chocolate also contains flavanols, which are shown to reduce the risk of heart disease, type 2 diabetes, and cognitive decline. 

Yet, one less-known benefit of flavanols is that they protect your skin from sun damage and reduce the rate of skin ageing. Sounds too good to be true? Here’s the proof: A 24-week study saw participants consume a flavanols-rich cocoa beverage. These participants experienced drastic improvements in skin elasticity and facial wrinkles compared to those in the control group. However, it’s important to note that this study was specifically looking at cocoa instead of dark chocolate, so more research is required to assess its direct benefits. 

Hot tip: Add a moderate amount of cocoa to your diet. Aim for at least 70% cocoa — the higher the cocoa content, the higher the flavanols. 

If you haven’t heard much about this delicious fruit, it may be surprising to learn it’s one of our favourite picks for that radiant glow. This underrated fruit deserves more time in the spotlight, especially now that we know it can be linked to anti-ageing benefits!

The science: Pomegranates are a rich source of beneficial nutrients, including Fibre, Potassium, Vitamin K, and Antioxidants (namely flavonols, tannins, phenolic acid, and lignans).

What exactly does this mean for your skin? Well, like many of the other foods on our top 6 anti-ageing foods list, this beautiful bright fruit contains an attractive level of antioxidants, which can help decrease the damage UV radiation causes to your skin and reduce sun-induced brown spots. As the sun is the number one culprit for premature ageing, we’re racing to the store to load up on pomegranates (and you should, too!). Don’t believe us? Here’s a study to prove it. Actually,here’s one more.

Secondly, the antioxidants found in pomegranates may also protect your skin’s existing collagen while encouraging more production. As we now know, collagen is naturally synthesised in your body. However, with age, this production naturally declines, resulting in early signs of ageing. As such, promoting collagen production can help strengthen tissues and promote skin elasticity, which can encourage skin hydration and firmer and smoother skin. Perhaps one of the best foods for skin elasticity!

Hot tip: Pomegranates can be a bit of an acquired taste if you’re not used to their bitterness, but that doesn’t mean there aren’t plenty of ways to enjoy them. We recommend adding the juice and seeds to a fruit juice mixed with your other favourite flavours or simply adding them to a bowl of yoghurt or a fruit platter.