One of the biggest concern of people as soon as they hit 30 is to search for ways that can help their skin appear younger. It is also one of the main reason people spend thousands of dollar on surgeries. However, younger and fresh looking skin can also be achieved through a proper diet. Not only will this make you healthier and younger from the outside but from the inside as well. Below mentioned are 10 things that you add to your diet to look younger.
Greek yogurt is a great source of protein intake if you want to get protein from a non-aquatic source. A great advantage of Greek yogurt is that not only is it only loaded with protein, but it also has a high composition of Vitamin B12. According to a study conducted in Harvard Medical School, you can get your daily recommended amount of Vitamin B12 from just two 6 –ounce serving of nonfat, plain Greek yogurt.
2.Extra Virgin Olive Oil
One of the healthiest fats that exist is Extra Virgin oil. Extra Virgin oil is known to help prevent a number of diseases related to aging. A few of the benefits of this oil are that it reduces the risk of heart disease, lowers blood pressure, helps prevent metabolic syndrome and is also known to help fight cancer. Olive oil also helps your skin look younger. Lab and animal studies have shown that the intake of this oil has anti-inflammatory effects on the skin and it is also known to reduce the damage the sun causes to our skin. Studies have shown that around 73% of olive oil consists of monounsaturated fat. Monounsaturated fat increases skin firmness and elasticity.
Phytochemicals also are known as Phytonutrients is a substance that can be found in all plants. This substance is known to be very beneficial for human health as it helps fight a number of diseases. Phytonutrients are also known to help your skin appear younger looking and smoother because of its ceramide content. Rosemary is a great source of phytonutrients. This aromatic herb is packed with Phytonutrients and hence should be included in your diet if you want a better complexion and smoother skin.
Polyphenols are antioxidants that protect against free radicals that are formed during metabolism and a result of stress. Polyphenols are known to fight heart diseases, diabetes, insulin resistance and inflammation. Polyphenols are also beneficial in protecting collagen which is the main protein that makes up your skin. This can help maintain the elasticity for your skin and is also known to reverse signs of aging to some extent. Green tea is a rich source of polyphenols. In a study conducted, several women with sun damaged skin were treated with green tea supplements and creams for 8 weeks. The results showed improvement in skin elasticity.
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When it comes to protecting the skin from damage, sunscreen is one of the best solutions. However, the benefits of sunscreen can also be achieved by eating tomatoes. A research in the British Journal of Dermatology showed that individuals who intake around 5 tablespoons of tomatoes daily can expect to see a 33% reduction of UV ray absorption in skin. Also, plum tomatoes are known to be loaded with antioxidants which help increase collagen production. Not only this, but tomatoes are also known to reduce the risk of heart diseases.
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Fatty fish is very well known for its benefits and it is also an anti aging food. The omega 3 fats that can be found in fatty fish help prevent inflammation, heart diseases, ulcerative colitis and many other diseases. According to studies, the omega 3 fats also help protect skin against damage and inflammation that can occur due to skin exposure. Salmon is a great source of omega 3 fats and is known to help skin look younger. Salmon contains astaxanthin, a carotenoid antioxidant, which gives salmon its pink color. A study was conducted in which individuals with sun damaged skin were treated with collagen and astaxanthin for 12 weeks. The results showed noticeable improvements in skin hydration and elasticity.
Dark chocolate is another food that is very rick in antioxidants. Its antioxidants composition is even richer than cranberries, blueberries and acai berries. According to studies, dark chocolate can improve arterial function and elasticity, reduce elasticity and increase insulin sensitivity. Chocolate consists of antioxidants known as flavanols. Flavanols helps protect skin against sun damage. However, different types of chocolates have different composition of flavanols. A study showed that people who consumed high-flavanol dark chocolate were able to stay in direct sunrays for longer before turning red. However, this was not the case with the people who consumed chocolate with less flavanol content. It was also found that people who ate high-flavanol chocolate experienced better blood flow to the skin which helps increase skin hydration, smoothness and thickness.
Vegetables are rich in nutrients and low in calories. Vegetables are also rich in antioxidants which help reduce the risk of cancer, cataracts and heart diseases. Vegetables such as bell pepper, tomatoes, and carrots are high in carotenoids like beta carotene. Carotenoids help offer protection against free radicals and sun radiation, both of which are one of the main causes of premature aging of the skin. A lot of vegetables such as bell peppers, broccoli, leafy greens and tomatoes have high vitamin C content, which helps the production of collagen and has strong antioxidant effects.
A study was conducted in which individuals were given 180 mg of vitamin C daily for 4 weeks. The results showed that a 37% increase in their skin’s antioxidant activity. Another study done on 700 Japanese women showed that the women who ate more yellow and green vegetables had fewer wrinkles.
Turmeric has been used for beauty remedies for thousands of years and is well known for its anti-inflammatory and antioxidants composition. Turmeric helps give your skin a glow and lusters the skin. Also, turmeric contains peptides and curcuminoids — studies show that turmeric can reverse aging effects and help keep your skin healthy, beautiful and youthful.
According to researches, spices contain various plant compounds that can help your skin look younger and are beneficial for your overall health as well. Cinnamon is known to help increase the production of collagen which increases skin elasticity and firmness. It is also known to reduce damage caused to the skin as a result of advanced glycation end-products (AGEs) which are formed due to high blood sugar levels.
Furthermore, according to research, capsaicin which is found in chili peppers is known to reduce age-related changes that occur in skin cells. Ginger also contains gingerol, which has anti-inflammatory effects that help reduce the appearance of age spots that are caused due to skin exposure.