As we age, we become increasingly conscious of our wellbeing as we begin to feel things that we didn’t used to when we were younger. Our bodies digest things slower, we gain weight faster, and feel tired much faster than we used to. Most noticeably, our faces and bodies won’t be as glowing, firm, and strong as it used to be – wrinkles, dark spots, and saggy skin seem to develop out of nowhere!
No one is alone in facing this inevitable transition in our lives: this is why the anti-aging industry is such a booming market that is valued at $300 billion. Even in our local supermarkets, anti-aging products are so common because so many people seek solutions to longevity.
While there’s nothing wrong with the products mentioned above, the absolute best way to attain these anti-aging effects is to consume them directly as food.
This way, the nutrients will be directly absorbed into your bloodstream, giving you overall health benefits rather than just targeting a specific area, such as face wrinkles.
Many of these superfoods are much more inexpensive than most anti-aging products out there (which are very expensive, by the way). And thus, by consuming them regularly, you’re investing on the long-term wellness of your body and not just vying for short-term solutions.
Here are some healthy and delicious superfoods that are scientifically proven to curb aging. We’re sure you’ll want these in your daily diet!
- Oily Fish (i.e., Salmon, Sardines, Tuna, Mackerel, Trout)
You’ve probably noticed how fish oil has become a popular dietary supplement among older adults. And this is for a good reason.
Oily fish, which is mostly composed of coldwater fish, are rich in Omega-3 fatty acids, the main ingredient of fish oil supplements. Omega-3 helps our body stay youthful by protecting us from heart disease, reducing inflammation, lowering blood pressure, and combatting the degenerative effects of free radicals.
The regular consumption of omega-3 fatty acids was also found to be capable of preventing Alzheimer’s, a neurodegenerative disease that commonly occurs among older adults. [1]
If you’re looking to avoid any life-threatening diseases, it’s best to include these oily fish into your diet. They’re also a great source of protein, which helps build and strengthen muscles.
- Avocadoes
Beyond the Instagram-fad that had been associated with avocadoes (avocado toast, anyone?), this popular fruit is actually loaded with benefits that makes it worth incorporating into your diet. One of these benefits is its strong anti-aging properties.
First, avocadoes are loaded with vitamin E, a compound that is often seen in skincare products. The regular intake of vitamin E is proven to protect against collagen cross linking and liquid peroxidation, two conditions that can accelerate skin aging.[2]
Avocadoes are also rich in folic acid, a compound that is deemed critical in maintaining our body’s essential functions. For one, folate is one of the vitamins needed to produce red and white blood cells, which are the cells that distribute oxygen and nutrients throughout out body. Folate is also crucial in converting carbohydrates into energy and the production of RNA and DNA. [3]
Most importantly, avocadoes taste amazing, too! It can be enjoyed a guacamole, as a salad ingredient, on a sandwich, or as a smoothie. It’s a versatile fruit, which makes it fairly easy to incorporate in a diet.
- Red Wine
Although red wine is an alcoholic drink, enjoying it moderately can actually lengthen your lifespan with its many benefits.
Red wine is rich in antioxidants, which are the essential compounds that helps our body fight against the destructive and degenerative effects of free radicals. Antioxidants have been found to prevent symptoms of photo-induced skin aging, which manifests through wrinkles and atypical pigmentation (dark spots).[4]
In moderation, alcohol is actually good for the body, as the antioxidants present in red wine increases the levels of good cholesterol in the cardiovascular system. This can prevent excess cholesterol buildup, effectively decreasing the chances of heart attacks and stroke.[5]
- Dark Chocolate
If you’re a fan of chocolate, you may want to consider switching to the healthier variant: dark chocolate!
Compared to regular chocolate, dark chocolate contains a higher percentage of cocoa (70% to 99%), which is the main source of chocolate’s benefits. Not only does dark chocolate taste more exquisite than regular chocolate, but it’s one of the most palatable ways to consume pure cocoa.
Cocoa is rich in polyphenols, compounds which exert antioxidant and anti-inflammatory effects. The flavanols in cocoa was also found to have anti-aging effect, with how it can protect the skin from sun damage and decreasing the chances of developing skin cancer.[6]
Dark chocolate can also help you get an instant youthful glow, as it has also been found to increase blood flow and oxygen to the skin. [7]
Cocoa can also prolong your life with its benefits to heart health, which can be attributed to its said anti-inflammatory and antioxidant properties.
- Tomatoes
Tomatoes are a vegetable (or fruit, if you’re a botanist) that can be enjoyed in many popular dishes: pizza, pasta, caprese salad, burgers, and many more. Tomatoes are so versatile, with a sour and slightly sweet flavor profile which makes it compatible with a wide variety of foods.
Thankfully, tomatoes are quite healthy too, with benefits that can help maintain youthfulness.
Tomatoes are a great source of lycopene, which belongs to a group of compounds called carotenoids. Carotenoids have been proven to protect the skin against UV rays, which can cause accelerated skin aging, hyperpigmentation, and skin cancer.[8]
Lycopene was also found to strengthen the skin’s structure by inhibiting collagenases, the compounds that break down collagen in the skin. Collagen is a major component in the skin which keeps it youthful by providing structure and improving hydration. [9]
- Extra Virgin Olive Oil
Commonly used in Mediterranean cuisine, extra virgin olive oil is an ingredient that has been gaining traction in the skincare world.
For centuries, Ancients Greeks, Romans, and Egyptians used olive oil to improve their skin, as well as for antiseptic purposes. They believed that olive oil can enhance skin elasticity, making the skin appear more youthful. Even Cleopatra was known to use olive oil in her skincare regimen, along with milk baths and honey facials.
Extra Virgin Olive oil has strong antioxidant and antibacterial properties which can fight against premature aging. This also protects your body from cancers and cardiovascular diseases. Olive oil was also found to be effective in protecting the skin from the damaging effects of the sun’s UV rays. [10]
Some people also swear by olive oil’s moisturizing effects on the skin. However, there are currently no research to back this up. Nonetheless, it’s generally safe to use extra virgin olive oil as a face mask, which is another way to make use of its benefits aside from taking it as food.
- Berries
Blueberries, strawberries, raspberries, and all the other berries out there are known to be a rich source of antioxidants, along of a host of other vitamins and minerals.
In one study, it was found that out of all existing fruits, blueberries, raspberries, and blackberries are among the highest sources of antioxidants. Similar to the other foods mentioned, these antioxidants will help you live longer as it will help your body fight against the stubborn free radicals that causes cellular damage. [11]
Berries also have anti-inflammatory properties, which can help prevent chronic diseases such as diabetes, heart disease, and obesity. These types of chronic inflammations are caused by stress, a sedentary lifestyle, and a poor diet – a lifestyle that has become common nowadays.
Best of all, berries taste great on their own, making them a healthy snack that you can bring on the go.
- Papaya
The papaya is a tropical superfood that is loaded with vitamins that is known to reduce signs of aging.
Much like the other foods included in this list, papaya is a great natural source of antioxidants, including lycopene. In a study from 2012, it was found that papaya can improve skin elasticity among rats thanks to its antioxidant and immune-stimulative properties.[12]
The same antioxidant properties of papaya were also found to have successfully reduced the wrinkles among post-menopausal women. [13]
Because of these properties, papaya is commonly used as a skincare ingredient in some Asian countries.
- Spinach
Spinach is another superfood that is loaded with antioxidants and nutrients.
It’s also high in Vitamin C, a compound that is known to enhance collagen production. This helps keep your skin glowing and youthful, as it maintains your skin cell’s structure and adds extra hydration.
Spinach also contains Vitamin K, an essential compound that is needed for the body to produce prothrombin, which is necessary for blood clotting and bone metabolism.
Thus, spinach can help maintain your body’s youthfulness by helping your bones stay strong, effectively reduces your chances of fractures and osteoporosis. With Vitamin K, spinach also helps keep your blood sugar low and prevents blockage that can lead to strokes or heart attacks.14]
Spinach goes well with a lot of dishes: frittatas, pastas, salads, and it can even be enjoyed as a smoothie. It’s a very flavorful leafy vegetable that can add freshness to your dishes, making it a welcome addition to a healthy-eating lifestyle.
- Sweet Potatoes
The sweet potato doesn’t just make a delicious snack – it’s a superfood that is plentiful in antioxidants and vitamins.
Sweet potatoes are another source of carotenoids, specifically beta-carotene. When processed by the body, this beta-carotene is converted into Vitamin A, which was found to have anti-wrinkle properties. In fact, Vitamin A is a common ingredient used in skincare products that are specifically targeted to reduce wrinkles. [15]
Sweet potatoes also contain Vitamin C and E, two vitamins that are known to protect the skin from harmful elements (sunlight, stress, etc.) as well as restore damaged skin cells.
Sweet potatoes are also a versatile vegetable and can be prepared in many ways. It can be mashed, roasted, grilled, and steamed. It’s also flavorful enough to eat on its own, as a snack or as a side dish to a hearty meal.
Conclusion
Although aging is inevitable, it is something that we must welcome and cherish with open arms. The best way to treat yourself in this monumental stage in your life is to reward your body with the nutrients it needs. This means cutting off processed foods that are filled with preservatives that can cause major harm to your body, which you will be much more sensitive to than when you were younger. Instead, invest in healthy superfoods that are scientifically proven to maintain your wellbeing.
While several anti-aging products may exist in the market, the best way to get these benefits can be found in mother nature. Specifically, foods that have antioxidant and anti-inflammatory properties work best in keeping your body healthy and well-maintained – inside and out.
References
[1] Cole, G. M., Lim, G. P., Yang, F., Teter, B., Begum, A., Ma, Q., … Frautschy, S. A. (2005). Prevention of Alzheimer’s disease: Omega-3 fatty acid and phenolic anti-oxidant interventions. Neurobiology of Aging, 26(1), 133–136. doi:10.1016/j.neurobiolaging.2005.09.005
[2] Schagen, S. K., Zampeli, V. A., Makrantonaki, E., & Zouboulis, C. C. (2012). Discovering the link between nutrition and skin aging. Dermato-endocrinology, 4(3), 298–307. https://doi.org/10.4161/derm.22876
[3] Folate: Health benefits and recommended intake. (n.d.). Retrieved July 25, 2020, from https://www.medicalnewstoday.com/articles/287677
[4] Masaki, H. (2010). Role of antioxidants in the skin: Anti-aging effects. Journal of Dermatological Science, 58(2), 85–90. doi:10.1016/j.jdermsci.2010.03.003
[5] Szmitko, P. E., & Verma, S. (2005). Red wine and your heart. Circulation, 111(2), e10-e11.
[6] Williams, S., Tamburic, S., & Lally, C. (2009). Eating chocolate can significantly protect the skin from UV light. Journal of cosmetic dermatology, 8(3), 169-173.
[7] Scapagnini, G., Davinelli, S., Di Renzo, L., De Lorenzo, A., Olarte, H., Micali, G., … Gonzalez, S. (2014). Cocoa Bioactive Compounds: Significance and Potential for the Maintenance of Skin Health. Nutrients, 6(8), 3202–3213. doi:10.3390/nu6083202
[8] Stahl, W., & Sies, H. (2007). Carotenoids and Flavonoids Contribute to Nutritional Protection against Skin Damage from Sunlight. Molecular Biotechnology, 37(1), 26–30. doi:10.1007/s12033-007-0051-z
[9] Kristina, K., Henderson, A. H., Djohan, D., Lister, I. N. E., Girsang, E., & Fachrial, E. (2019). Antioxidant and Anticollagenase Activity of Tomato (Solanum lycopersicum L.) and Lycopene. American Scientific Research Journal for Engineering, Technology, and Sciences (ASRJETS), 52(1), 57-66.
[10] Budiyanto, A. (2000). Protective effect of topically applied olive oil against photocarcinogenesis following UVB exposure of mice. Carcinogenesis, 21(11), 2085–2090. doi:10.1093/carcin/21.11.2085
[11] Wolfe, K. L., Kang, X., He, X., Dong, M., Zhang, Q., & Liu, R. H. (2008). Cellular Antioxidant Activity of Common Fruits. Journal of Agricultural and Food Chemistry, 56(18), 8418–8426. doi:10.1021/jf801381y
[12] Mohamed Sadek K. (2012). Antioxidant and immunostimulant effect of carica papaya linn. Aqueous extract in acrylamide intoxicated rats. Acta informatica medica : AIM : journal of the Society for Medical Informatics of Bosnia & Herzegovina : casopis Drustva za medicinsku informatiku BiH, 20(3), 180–185. https://doi.org/10.5455/aim.2012.20.180-185
[13] Jenkins, G., Wainwright, L. J., Holland, R., Barrett, K. E., & Casey, J. (2014). Wrinkle reduction in post-menopausal women consuming a novel oral supplement: a double-blind placebo-controlled randomized study. International journal of cosmetic science, 36(1), 22–31. https://doi.org/10.1111/ics.12087
[14] Vitamin K: Health benefits, daily intake, and sources. (n.d.). Retrieved July 25, 2020, from https://www.medicalnewstoday.com/articles/219867
[15] Cosgrove, M. C., Franco, O. H., Granger, S. P., Murray, P. G., & Mayes, A. E. (2007). Dietary nutrient intakes and skin-aging appearance among middle-aged American women. The American Journal of Clinical Nutrition, 86(4), 1225–1231. doi:10.1093/ajcn/86.4.1225
