7 Healthy Foods That Protect Against Skin Aging

SadaNews - Eating foods rich in antioxidants and anti-inflammatory properties can be part of your skincare regimen to combat aging, but that doesn't mean you'll be wrinkle-free overnight.

There is no standard "anti-aging" diet or miracle cure for skin aging, but according to nutritionists and dermatologists, here are seven foods that may help protect your skin, according to Verywell Health.

Avocado

Research shows that consuming avocados may offer some anti-aging benefits. A study published in the Journal of Cosmetic Dermatology found that women who ate one avocado daily for eight weeks experienced improvements in skin elasticity and firmness.

Researchers believe that foods rich in monounsaturated fats and antioxidant carotenoids may promote youthful-looking skin. Carotenoids are natural pigments found in many fruits and vegetables, acting as antioxidants that can reduce damage from free radicals and oxidative stress.

Tomatoes

Tomatoes contain vitamin C and antioxidants that may benefit the skin. Eating tomatoes may also help improve skin freshness. A controlled trial in 2001 found that consuming tomato paste may help make the skin more resilient to sun damage.

Blueberries

Blueberries are known for their heart health benefits and their ability to reduce the risk of some types of cancer, but they may also support skin protection during the summer.

Katherine Piper, a registered dietitian in St. Louis, Missouri, said, "Strawberries, blueberries, raspberries, and blackberries contain antioxidants, which preliminary studies show may prevent skin damage and protect your skin from UV light and pollutants."

Research on how antioxidant-rich foods protect the skin from UV rays is still limited, but some scientists speculate that natural antioxidants may help reduce the harmful effects of UV exposure and protect the skin from aging.

Dark Chocolate

Dark chocolate contains antioxidants that may provide protection from UV damage and improve blood flow to the skin.

Katherine Piper recommends looking for dark chocolate that contains at least 70 percent cocoa for the greatest antioxidant effect. Milk chocolate does not offer the same benefits, and its high sugar content may be harmful to your skin.

She added, "Foods high in sugar can actually contribute to the appearance of aging signs such as fine lines and wrinkles."

Green Tea

Green tea contains polyphenols that may support gut health and prevent cellular damage. The compound epigallocatechin-3-gallate (EGCG), the most abundant polyphenol in green tea, has been shown to reduce skin inflammation and combat acne-causing bacteria, but there is not enough research to determine the exact amount of green tea needed to see clear benefits for your skin.

Fatty Fish

Consuming adequate amounts of lean protein is important as you age.

Salmon, sardines, and other seafood rich in omega-3 fatty acids can reduce the risk of heart disease. They are also a great source of protein that can help diminish signs of aging.

Allison Talman, a registered dietitian in Nashville, Tennessee, stated, "Muscle mass loss is a natural part of the aging process, especially when a person does not consume enough protein in their diet."

Almonds

Almonds are a great source of healthy fats and fiber. These versatile nuts can be eaten as a snack on the go or sprinkled over yogurt for a delicious crunch.

A study published in 2021 found that consuming almonds daily could reduce facial wrinkles and skin pigmentation. About 50 postmenopausal women with sun-sensitive skin participated in the study, and more research is needed to determine whether individuals from other demographics would experience the same anti-aging benefits.

Overall, foods rich in antioxidants and anti-inflammatory properties are best for protecting your skin from oxidative damage. However, the key is to focus on consuming whole foods and maintaining a balanced diet, according to specialist Allison Talman.

She adds, "Focus on what you can add to your diet, such as how to incorporate more real, whole foods, rather than thinking about what you can exclude from your diet. This makes eating more enjoyable, less burdensome, and more nutritious."