It’s often said that beauty comes from within, and that includes what you eat.
While there's no magic food that can turn back time, a healthy, nutrient-packed diet can help you look and feel younger.
A 2021 study found that almonds reduced wrinkles and pigmentation in light-skinned, postmenopausal women who ate just over two handfuls daily for nearly six months. The study was partly funded by California Almonds but was conducted independently to high standards.
Carrots and other orange-red fruits and vegetables like tomatoes, red peppers, sweet potatoes, cantaloupe, and apricots enhance the skin's golden glow. They're rich in carotenoids, a type of natural pigment.
These berries are packed with anthocyanins, powerful antioxidants that protect against collagen breakdown and support gut health, which can reduce age-related bone loss.
Copper is essential for normal hair pigmentation, and low levels are linked to early graying. Top sources of copper include lamb and calves' liver, as well as nuts and seeds like Brazil nuts, cashews, and sunflower seeds.
Fish like haddock and cod are rich in iodine, which is crucial for maintaining a healthy metabolism and skin.
Pickled herring, or rollmops, are high in vitamin D, which supports bone health and may help prevent premature graying. A small study linked low vitamin D, iron, and calcium levels to premature graying.
The red pigment lycopene in tomatoes helps protect against UV-induced sunburn and wrinkles. Cooking tomatoes increases their lycopene content, so enjoy tomato paste, passata, and canned tomatoes.
Studies have shown that people who consume more monounsaturated fats, particularly from olive oil, have less wrinkling in sun-exposed areas. Vegetables and pulses also contribute to less wrinkling.
These pulses contain phytoestrogens, which may help improve skin hydration and protect against oxidative stress.
Rich in skin-friendly monounsaturated fats and vitamin E, avocados boost antioxidant protection for skin cells.
Drinking plenty of water is crucial for a healthy complexion. In a study, young women who drank an extra two liters of water daily saw improved skin hydration and smoother skin.
A cup of cocoa with high flavanol antioxidants can boost beauty by improving blood flow to the skin and reducing sunburn risk. Look for high-flavanol options like Aduna Super Cacao or FlavaMix.
Green tea is rich in epigallocatechin gallate (EGCG), a key antioxidant that protects against pollution-related skin aging. Drinking a few cups daily can help reduce skin damage.
A bowl of vegetable soup is a great way to get your daily servings of vegetables, providing essential nutrients for your skin, hair, and nails. A Dutch study found a link between soup consumption and fewer wrinkles in older women.
Cashews are rich in iron and zinc, which help prevent hair loss, maintain rosy cheeks, and support healing skin breakouts.
These low glycemic index (slow-releasing) carbohydrates should be part of your diet. They help maintain steady blood sugar levels, which is beneficial for skin health.
Incorporate these foods into your daily meals to support your overall health and maintain a youthful appearance.