Table of Contents
- How to Look Younger
- Foods that Help Look Younger
- Green Tea
- Dark Chocolate
- Coconut Oil
- Chia Seeds
- Fatty Fish
- Sweet Potato
- Extra Virgin Olive Oil
- Beans and Lentils
- Bell Pepper
- Red Wine
- Cashew Nuts
- Acai Berries
How to Look Younger
People spend hundreds and thousands of dollars trying to stay young.
They invest in cosmetic procedures, commercial beauty products, costly beauty rituals, and more all – just to look young and fresh.
It is important to remember, however, that looking young isn’t just about taking care of yourself externally.
You have to be careful about what goes inside your body because all of that contributes to your physical well-being.
Avoid consuming or doing harmful things, such as eating junk food or smoking, and be sure you include some healthy food in your regular diet.
Not only do they help keep your mind and body fit but they also combat the aging effects of sunlight, stress, dust, and pollutants that you likely encounter on a frequent basis.
Foods that Help Look Younger
Think of green tea as an elixir — a wonderful potion that’ll do your body a world of good, including keeping you looking youthful.
Like anything, though, too much of it may cause constipation and liver problems, or you may face side effects of excess caffeine.
The research strongly supports that in the right amount it can prevent oxidative damage inside your body by neutralizing free radicals.
Tomatoes are easy to incorporate into regular meals and dishes.
If you’re not doing so already, you definitely should.
Your skin will remain supple and elastic with proper consumption of tomatoes.
Who doesn’t love chocolate? You can enjoy chocolate without worrying about calories and adverse effects on your skin.
Cocoa will allow you to ward off those pesky wrinkles and dark spots. It’s a win-win!
Cruciferous vegetables are those super-veggies full of phytochemicals and nutrition that will do wonders for your skin and hair (15).
Kale, in particular, has high amounts of iron and vitamin K.
Vitamin K helps you prevent shadows under the eyes that can make you look fatigued and aged, while iron helps you avoid the skin pallor that highlights imperfections and epidermal blood vessels (16).
Eat kale cooked rather than raw to avoid inhibiting your iodine intake.
This juicy red fruit is certainly full of flavor, but it is also packed with antioxidants! (18)
Pomegranate should be a part of your diet for its flavors and benefits.
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It is a rich source of vitamin C which can help you fight skin dryness as well as fine lines, sagging, and wrinkles (20).
It has a compound called anthocyanin that reduces collagen breakdown and keeps your skin exuberant.
Additionally, its ellagic acid helps reduce inflammation (21).
Is tour hair turning prematurely gray?
The studies indicate that this may happen because of subpar levels of copper in your diet (22).
What’s a wonderful source of copper? Well, walnuts, of course.
They will help you maintain the rich color of your strands and avoid making you look older than you would like.
You should never underestimate how much your hair affects your appearance, and walnuts are a great way to keep it healthy and young.
Eat a quarter of a cup every day, and your hair will start thanking you.
You’ve probably heard of the many benefits of avocado time and again.
Even when it comes to keeping looking young, avocado can come to the rescue.
This delicious, creamy fruit comes with a compound called glutathione, which counteracts aging and detoxifies your body, ensuring that harmful compounds don’t make you appear older.
Glutathione is also a powerful antioxidant (26).
Furthermore, avocados have vitamin B complex, vitamin E, oleic acid, and potassium (27).
We all use spices in our meals to reduce blandness and make our food more interesting but spices aren’t just there to make your taste buds happy.
They come with a range of health benefits, including ones that will help you look younger.
To top it off, if consistent high blood pressure has caused the skin damage because of advanced glycation end products, cinnamon can help you combat it (32).
On a pizza, in a salad, or as a juice pineapples are tangy and yummy.
Not only that, they are topped with nutrition that can transform your skin’s age.
Pineapples contain bromelain enzymes which support collagen synthesis and prevent acne that can deteriorate your skin.
This is further enhanced because of its high vitamin C content which also does wonders for hyperpigmentation, a condition in which patches of skin darken compared to surrounding areas (36).
Pineapples are also full of alpha-hydroxy acids known for their benefits for the skin.
The research upon its effects on the skin damaged by environmental factors demonstrates that they can slow the aging process by protecting it from age spots, freckles, and discoloration.
Quinoa is a nutritious grain that offers a range of health benefits.
For menopausal women with thinning hair, lysine helps by maintaining hair shape and volume (39).
The riboflavin in quinoa helps counteract the impaired skin collagen maturity, giving it more resilience, and builds up a connective tissue to prevent wrinkling and development of the fine lines (40, 41).
Quinoa is also rich in vitamin B12 that can fight against hyper- or hypopigmentation, as well as iron, which can avoid making your skin look pale.
Don’t shy away from coconut oil just because it is a saturated fat.
It is an excellent oil to cook with and has that unique taste that can elevate your dishes.
It is made up of three healthy medium-chain fatty acids that will improve your appearance.
It is useful in preventing the skin disorders and inflammation while moisturizing your skin to keep it supple (49).
It also directly slows down the aging process by lowering oxidative stress and relieving stress on your liver (50).
Broccoli has always been popular because of its health benefits.
It is a storehouse of vitamins A, C, and E, which protect against harsh UV rays, inflammation, and aging processes, such as the development of wrinkles and sagging skin.
Its sulforaphane content with antioxidant qualities very effectively targets the extrinsic skin aging caused by free radicals as well as photoaging (57).
Similarly, its fiber content will improve blood flow and purify blood so that your skin feels glowing and rejuvenated.
A staple in Mayan and Aztec diets, chia seeds have been used since ancient times.
Chia seeds have 60 percent of omega-3 fatty acids in their lipid profiles, more so than any other plant-based source.
It is particularly high in alpha-linoleic acid.
They also contain vitamin E, a powerful antioxidant that can battle against the sun damage and inflammation while warding off signs of aging (64).
Oats are a nutritional powerhouse and a great way to start the day!
They are low in fat and provide optimal health benefits that can preserve your youthful appearance.
Oats are excellent for moisturizing your skin.
They effectively combat the dry, flaky, and irritated skin, thereby also preventing the wrinkles and lines that result from the dry skin.
Similarly, they have antioxidants that fight against the damaging effects of free radicals and have an anti-inflammatory benefit (65).
The saponins in oats, known to clear pores of dirt and oil and reduce pore size, also fight against oxidative damage, and the research on mice has shown positive anti-aging results (66).
Mushrooms are fast becoming a favorite all around the world.
They’re delicious, easy to cook with, come in a variety of shapes and flavors and are amazing for your health.
They can help prevent uneven skin tone, unsightly skin texture, fine lines, and wrinkles (67).
Mushrooms also contain anti-tumor polysaccharides, supporting normal and healthy tissue growth that will keep you internally and externally healthy (68).
Kojic acid helps lighten and brighten the skin and also prevents hyperpigmentation (72).
This light and watery fruit is the perfect answer to a hot summer day and to signs of aging as well.
With 93 percent water content and loads of vitamins, it can be just what you need to keep looking and feeling youthful.
Antioxidants, such as lycopene, vitamin A, and vitamin C, help fight the free radicals that can decompose the natural vitality of the epidermis, warding off signs of aging, such as wrinkles, fine lines, and spots (74, 75, 76, 77, 78).
Vitamin A also helps prevent acne, which can mar your complexion and hinder your appearance (79).
Meanwhile, carotene in watermelon is excellent for dealing with oxidative stress (80).
Eating watermelons is a great way to remain hydrated and looking young!
Artichokes can be found in many cuisines around the world.
They have a low-calorie content, which means they are an excellent food to include in your diet and maintain a healthy weight.
The antioxidant micronutrients in artichokes improve skin texture and nourish cells, fighting fine lines, wrinkles, and blemishes so that you can look fresh and youthful (83).
In menopausal women, the research indicates that artichokes can help eliminate dryness, sagging, thinness, and lack of vigor in the skin.
Sprouts are germinated seeds of legumes and grains.
They contain omega-3 fatty acids, which can combat a number of skin problems, such as photoaging, inflammation, immune dysfunction, imbalance of the epidermal homeostasis, and other skin disorders.
Its iron and zinc help stave off gray hairs and make your hair strong and voluminous (86).
The study on Japanese women has shown that sprouts can improve skin elasticity and prevent wrinkles (87).
Fatty fish are the kinds of fish that have oil in their tissues, such as salmon, trout, mackerel, anchovies, tuna, herring, and pilchard.
They are the source of the nutrients we usually don’t get from our normal diets.
To look young, your cells and organs have to be young and free of disease.
Astaxanthin in salmon also helps maintain skin moisture and elasticity (100).
Who doesn’t love apples? They are available year-round and great to eat as they are, juiced, or in a dish, and we’ve all heard that old adage: an apple a day.
Apples have catechins, chlorogenic acid, and quercetin, which are antioxidants that prevent inflammation, fatigue, high blood sugar, and skin damage while improving brain and muscle function (106, 107, 108, 109).
Blueberries are sweet and great to use in desserts.
They are not very high in calories and contain lots of nutrients.
They are especially renowned in the health-savvy community because they are said to contain an impressively high antioxidant capacity which is greater than any other fruit or vegetable (110, 111, 112).
Blueberries counteract the DNA damage caused by oxidative stress which is partly responsible for aging.
Blueberries also inhibit cognitive aging.
The studies on aging human participants indicate that brain function and alertness are also improved substantially (119).
Sweet potatoes are full of carotenoids.
Bananas are one of the most popular and commonly consumed fruits in the world and with good reason.
They are delicious and wholesome. As you grow older, your body may start to lose its vigor.
Extra Virgin Olive Oil
This rich, fruity oil is extremely versatile.
Whether you want to use it for marinades, dressings, or shallow frying, olive oil comes in handy, and the best part is that it’s renowned for being one of the healthiest oils.
It effectively targets hyperglycemia and metabolic syndrome, ensuring a healthy body weight with minimal pesky fat and prevention of age-related diseases (137).
Its three major antioxidants — vitamin E, polyphenols, and phytosterols — are great for restoring skin smoothness and anti-aging, mainly by reducing oxidative stress.
Grapefruit is very effective in maintaining healthy skin and hair, as it is loaded with vitamins A and C, along with amino acids and antioxidants.
Antioxidants protect your skin from environmental pollutants, such as dust, UV rays, and smoke.
They also counteract oxidative stress which can cause atypical pigmentation, wrinkling, and skin aging (147).
The beta-carotene in grapefruit helps keep your eyes strong and able, thus keeping old age at bay (148).
Beans and Lentils
Part of the legume family, beans and lentils are very cheap, easy to obtain, and simple to work with.
They are a staple in diets across the globe because they are favorable to our taste buds and body.
Beans can help you lose fat around your belly and maintain a healthy overall body weight because their high protein and fiber content will keep you away from unhealthy snacking, and their low-calorie count will keep fat from building in your body (149, 150, 151, 152).
Coffee is only ever growing in demand and popularity, having become a part of most people’s everyday routine.
While excessive amounts can have adverse effects on health, regulated consumption of coffee is rather beneficial.
Furthermore, coffee increases your metabolic rate, helping you burn off fat faster.
In two major studies, drinking coffee was linked with longevity.
Shellfish come in two types: mollusks (such as clams, mussels, oysters, and scallops) and crustaceans (such as crab, lobster, and shrimp).
These types of seafood may not be cheap or easily accessible everywhere, but they’re often worth the effort.
Most shellfish contain a powerful anti-aging antioxidant known as astaxanthin, a part of the carotenoids family.
It soothes inflammation, the underlying cause of wrinkling and cellular damage.
Cheese is one of those delights that everyone loves.
On pizzas or bread or crackers or anywhere really cheese is a great supplement.
It is also full of nutrition, the kind that can make you look and feel younger.
Consumed in moderation, it can bring several positive changes.
Cheese can help prevent osteoporosis, particularly in menopausal women, by improving bone density (171).
Almonds are nutty, delicious edible seeds that are a storehouse of nutrients.
They contain antioxidants that greatly reduce oxidative stress and consequent damage, such as skin aging and degenerative diseases, e.g., cancer, cardiovascular disease, immune-system decline, brain dysfunction, and cataracts (175, 176, 177, 178).
Since most of the antioxidant content is concentrated in the brown skin layer of almonds, make sure you buy them without the outer layer removed.
Including almonds in your diet may also help reverse metabolic syndrome (179).
Bell pepper, also known as capsicum, is a vegetable that is eaten cooked, raw, dried, or powdered (paprika).
It comes in various colors, such as red, green, yellow, or orange, and can enhance dishes with its unique flavor.
Bell peppers are also chock-full of antioxidants which can help you avoid the sun damage and wrinkling (185).
Dairy products have their own merits regarding health and anti-aging.
Yogurt, a protein-rich snack or cooking ingredient, has many.
It also improves bone density, without which you may experience fatigue (192).
Yogurt is also known to lower blood pressure (193).
High blood pressure can affect your sleep and lead to sagging skin, hair loss, uneven pigmentation, reduced elasticity, and adult acne.
Make certain the yogurt you consume has no added sugar, or your efforts may not be effective.
Flaxseeds are tiny oilseed that originated in the Middle East.
They are very fibrous and contain healthy omega-3 fatty acids.
The results of the controlled studies on groups of women show that intake of flaxseed or flaxseed oil modulates skin condition if consumed daily over a length of time by hydrating it and keeping it smooth (200, 201).
Soy is a member of the legume family and one of the best sources of plant-based protein.
The research has shown that soy protein is very effective in preventing osteoporosis in postmenopausal women.
Its copper content prevents premature graying of hair that can make you look old (208).
Soy is also shown to have antioxidative properties that can actively fight photoaging (209).
Kiwifruit, or Chinese gooseberry, is a primary source of vitamin C.
It is also rich in dietary fiber and antioxidants, making it a very effective weapon against the toxins and impurities inside the body.
Ah, red wine — the perfect potion for relaxation.
The next time you feel guilty about ending the day with a glass or two of vino don’t even think about it.
The studies strongly suggest that red wine will help rather than hurt your case (although, of course, you have to be careful to limit your intake to a healthy amount).
The animal research has shown that proanthocyanidins can also lighten and brighten the skin, making it look fresh and rejuvenated (217).
Carrots are frost-tolerant root vegetables, lovely to eat raw as a crunchy snack or cooked as a fall or winter dish.
As you age, your blood cholesterol might increase.
The studies link carrots to the reduction in cholesterol levels to help you maintain heart health (223).
They can also increase satiety, aiding you in reducing your calorie consumption and losing weight (224).
Furthermore, the carotenoids (such as beta-carotene) they contain improve eye vitality and protect against free radicals and radiation from the sunlight, both of which can age your skin (225, 226, 227, 228, 229).
The vitamin C and potassium content in carrots help keep skin moisturized and protects it from the damage due to UV radiation (230).
Cashews are small kidney-shaped nuts packed with essential minerals, energy, vitamins, and antioxidants.
If you like Indian cuisine, you may have often come across this crunchy nut.
You can munch on these as a snack or use them as a component or enhancer in a dish.
Myths have been floating around that they contribute to weight gain, but if consumed in moderation, they can actually help you lose weight.
Cashews have fatty acids that prevent the drying and dryness-induced aging of the skin and copper, which supports melanin production and collagen synthesis.
The fats and other trace minerals in cashews also support healthy brain function (236).
Acai berries are known to be packed with anti-inflammatory antioxidants.
Acai berries have been shown to be one of the most powerful foods in terms of slowing down the process of free radical damage (240).
They have been used for thousands of years to treat hyperpigmentation and other signs of skin degradation (241).
Antioxidants in acai berries help the body repair damage faster and better so that oxidative damage, such as sagging, wrinkling, fine lines, and spots, won’t be visible and age you.
Because of their anti-inflammation quality, acai berries can also prevent brain degeneration, keeping your mental faculties sharp (242).
Eggs are immensely popular all around the world.
They are commonly used in both sweet and savory dishes (or eaten cooked on their own) and are quite readily available anytime and everywhere.
They are jam-packed with protein and other nutrients.
Eggs contain the carotenoids lutein and zeaxanthin which act as anti-inflammatory agents and improve eye health, keeping it keen and away from such conditions as macular degeneration and glaucoma (243, 244).
These two carotenoids are excellent protectors of the skin, too.
They guard it against UV damage that can cause you to look old because of the oxidative damage to the DNA the radiation induces.
Lutein also allows you to be more physically active, giving you the youthful energy you want (245).
Leafy greens have always been known for their health benefits.
From the classroom to popular media — remember Popeye? — spinach is recommended for its many advantages.
A storehouse of antioxidants, such as lutein, kaempferol, quercetin, and zeaxanthin, it gives your body the power to battle against oxidative stress.
Then we have water, which might just be the most important thing you’ll need in your diet.
Of course, it is essential for survival, but it is also much more than that.
Water gives your skin the hydration it needs to be soft and smooth and supple.
Without it, dryness, clogged pores, and aging effects, such as wrinkling and blemishes, can occur.
Dehydration can lead to fatigue, making you both look and feel older and more tired than normal (255).
If you’re not at your sharpest mentally, you won’t be able to feel or function as a young person would.
Taking care of your appearance can have many benefits for you — in both your professional and social life.
It may have proved a laborious task, what with exposure to pollutants and stress having become a part of daily life for most people, but the fight against aging doesn’t have to be difficult, and it doesn’t have to feel like a chore.
With the list of foods above, you can effectively battle against visible aging.
With very few exceptions, these foods aren’t exotic or expensive and are quite readily accessible in the market.
Make a determined effort to include these in your everyday life, and your looks will prove to you that you made the right decision.
As you enjoy these treats, you’ll look younger, gain the nutritional benefits, and always have something to munch on.