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I’m sure you often heard the expression “You are, what you eat.”
However, it is not easy to remember what food does what, therefore I decided to create a little cheat sheet of some of the main and my favorite anti-aging foods.
Enjoy and stay healthy!
Cucumbers are good for the skin. The silica in the peel helps reduce wrinkles and boost collagen. Buy them unwaxed if possible.
Blood oranges contain anthocyanins, antioxidants that combat free radical damage and UV rays.
Cod contains selenium which safeguards your skin from sun damage and cancer.
Mango provides 96% of your daily vitamin C needs and helps prevent periodontal disease.
Lowfat cottage cheese is full of protein, and therefore promotes hair health (since hair is mostly protein). Just be wary of hidden sodium levels.
Lean beef is full of iron. Iron deficiency can cause nail beds to be thin and concave.
Foods of the Mediterranean: fennel – an anti-inflammatory; octopus – a rich source of Omega-3 fatty acids, B12, iron and zinc; giant lima beans – rich in potassium
Oysters are an excellent source of zinc, which aids in protein synthesis and collagen formation.
Red peppers and brussels sprouts are rich in vitamin C, which help build collagen and fight off free radicals.
Blueberries – 1 serving of this superfood provides more antioxidant activity than most fruits and veggies. Antioxidants fight the free radicals that cause wrinkles.
Sunflower seeds contain lignin phytoestrogens, which prevent collagen breakdown and boost the skin’s lipid barrier.
Tuna contains Omega-3 fatty acids that fight UV-related cell damage and are a rich source of niacin, a deficiency of which causes skin rashes.
Avocados are one of the richest sources of monounsaturated fats and contain biotin and vitamin E for healthy skin.
Watermelon is a source of lycopene, which protects the skin from UV rays.
Kelp contains vitamins C and E, which protect fats in the skin’s moisture barrier from free-radical damage.
Lentils are a good source of zinc.
Pumpkin seeds are pumped full of antioxidants and magnesium, which help lower blood pressure and reduce the risk of heart attack and stroke.
Eggs are high in iron and biotin, which promote healthy hair.
Pomegranate seeds contain juice rich in ellagic acid and punic alagin – 2 agents that fight damage from free radicals and preserve the collagen in your skin.
Oatmeal is high in soluble fiber which reduces LDL cholesterol (the “bad” cholesterol”).
Black currants contain a compound called anthocyanosides, which can help improve vision. Additionally, this superfood contains 5 times the vitamin C that oranges do, making it a superb immunity booster.
Cranberry juice disrupts the formation of plague and thereby prevents yellowing of teeth. The flavonoids in cranberry juice also counteract the damaging effects of bacteria that cause tooth decay. Be careful that you aren’t drinking a sugar-laden cranberry juice cocktail.
Dark chocolate will help curb your sweet tooth and is rich in flavonoids.
Red wine made with the dark skin and seeds of the grapes that are rich in polyphenols, a type of antioxidant that includes resveratrol. If you aren’t a drinker, opt for grape juice or a resveratrol supplement available at your drug store for about $25.
Pure noni juice, known for its anti-inflammatory properties, can help fight the formation of tumors – and wrinkles. Noni and noni products, like DERMAdoctor Photodynamic Therapy Noni Lotion, build collagen and are high in antioxidants and polyphenols.
Guava is packed with vitamin C, which boosts collagen production to smooth skin. Two cups of guava per week is the perfect dose of this anti-aging powerhouse.
Wheat germ is rich in zinc, which plays a crucial role in the production of new skin cells. It also has anti-inflammatory properties to help prevent eczema; recent studies even indicate that wheat germ can help reduce acne. Get half a cup of wheat germ per day for your daily dose of zinc. Try sprinkling it over salads and yogurt or adding it to smoothies.
Romaine lettuce is high in vitamin A, a vitamin that helps revitalize skin by increasing cell turnover and encouraging new skin cell growth. Add 6 leaves to your salad or as a side with dinner for your daily allowance of vitamin A.
Brazil nuts contain selenium, a powerful mineral that aids in the production of the antioxidant, glutathione which repairs cell damage and slows down the skin’s aging process. Just 2 nuts a day will help you stop the aging process in its tracks.
Tomatoes provide lycopene, which helps prevent heart disease, elevated cholesterol and cancer. Lycopene acts as natural sun block, preventing the UV damage that causes sun spots, dryness, wrinkles. Remember to cook tomatoes for the maximum anti-aging effect.
Sardines are rich in omega-3 fatty acids, promote hair growth and shine to keep your locks looking young.
Spinach is an excellent source of vitamin C, which the body needs to manufacture sebum, an oily substance produced by the sebaceous glands. Sebum is the body’s “natural conditioner,” and keeps hair shiny, smooth and young-looking, while preventing dryness.
Beans are are high in protein, promote hair growth and help thicken hair cells by making the fibers stronger.
Carrots are an excellent source of vitamin A. This nutrient is essential to a healthy scalp and youthful-looking, shiny hair.