Have you ever heard of the blue zones? The term was coined by Dan Buettner, author of the book “The Blue Zones Solution: The Revolutionary Plan To Eat And Live Your Way To Lifelong Health.” In 2012 he traveled far and wide to answer a question that puzzles many scientists even today; why people in some places in the world live so much longer than the rest?
The secret, according to him, is in the types of foods we eat. While we do not encourage miracle diets that promise to get your health back on track in two days, there is no question that what we eat impacts our well being.
Glowing skin, healthy gut, and shiny hair are visible consequences of a varied anti-aging diet, and we are here to show you the ropes and help you give your body the love it deserves.
What should I eat to look younger?
Blue zones are located all around the world, but the one thing they all have in common is that they all rely on a mostly plant-based diet.
We are not advocating that you go vegan all of a sudden, but reducing meat consumption may help immensely with longevity. The World Health Organization is not alone in saying that eating too much red meat is closely related to cancer risks and encourages us to eat more fish than meat.
As a bonus, fish is rich in omega-3 fatty acids – which are key to a healthy heart. Fruits and vegetables such as avocado and carrots are high in fiber, which also helps with gut health.
Here are some of the best anti-aging foods you can eat to aid younger-looking skin:
1. Antioxidants
Antioxidants have been known to prevent damage to cells and the DNA within those cells that are the collagen makers. Collagen is what keeps your skin nice and tight and youthful-looking.
The most common antioxidants you will have definitely heard of are in Vitamin C. It can be found in many anti-aging foods that may surprise you. Apart from orange, kale, lemons, tomatoes, blueberries, and other types of berries prevent free radicals from damaging our skin. Aim for at least 75mg a day.
Tip: have tomato avocado toast from breakfast.
2. Protein-Rich Foods
White meat like chicken, fish, and eggs are all fantastic sources of protein. Red meat is also high in protein but should be eaten much less often and as a less fatty cut.
Two great non-meat product alternatives are tofu and beans. Also, did you know that there is more protein in a gram of broccoli than in a gram of beef? Well, now you do!
Protein is great for helping you look younger because it is the building block of collagen. When you get older, collagen breaks down and your skin effectively starts to fold and crease as it gets looser. A high protein diet will resupply the collagen in your skin and help prevent this.
The more you can get protein from non-meat anti-aging foods the better, as it may help to combat free radicals and will increase mineral consumption.
Tip: have black beans and lentil chili con carne.
3. Omega-3 Fatty Acids
Fatty fish such as salmon and tuna are the best source of these vital-to-life fats. Other good sources besides fish are various nuts and seeds, as well as tofu.
Omega 3 is essential to reducing inflammation of the skin and other volatile reactions to sunlight. Sunlight can seriously affect the collagen levels in your skin by breaking it down at a faster rate than usual.
Eating enough fatty fish will also help you stay away from those annoying fine lines.
Tip: have a guilt-free snack of canned tuna with olive oil on rice crackers.
4. Whole Grains
Eating over-processed and refined grains such as white rice and flour can artificially raise the insulin levels in your blood. This may then, in turn, affect your skin through inflammation.
The thing is that all the goodness in the grain is held in its husk. That is why it is always best to choose whole grain alternatives whenever possible. These include brown rice and pasta, as well as wholemeal loaves of bread.
Feeling adventurous? Look for grains such as barley or farro – fantastic alternatives that help protect your health and taste amazing!
Tip: have a barley salad with feta cheese and pine nuts for dinner.
5. Water
If you only follow one piece of advice from us today, follow this one: drink a lot of water. Our bodies consist of over two-thirds of water and as a result, dehydration can have terrible aging effects on your skin as you get older.
To keep your skin, as well as your insides, as healthy as possible, try to drink at least two liters of water a day. It also has the side effect of making you feel less tired and irritable too. Bonus!
Tip: drink a glass of water with lemon as soon as you wake up. In addition to the hydration benefits, you’ll be giving your body a boost of vitamin c and antioxidants first thing in the morning.
Can diet reverse aging skin?
In basic terms, aging is defined as the process of getting older. This process involves body processes that lead to the worsening of the health of the mind and body. These processes are inevitable and will happen to all of us.
More and more, science is trying to find ways to combat aging. One of those ways is through the application of a healthy and varied diet. The National Institute of Aging strongly suggests a diet of varied whole foods, fruits and vegetables, grains, and low-fat dairy and seafood as its main constituents.
Will all this actually reverse aging that has already taken place? That is still up for debate as there is no scientific proof that it will. A healthy diet, however, has shown signs of slowing the skin aging process, so there are only benefits from introducing anti-aging foods to your everyday routine.
Are eggs a good anti-aging food?
Eggs are a great option for breakfast, especially if they are organic and ethically sourced. Eating one egg a day is actually recommended, and not as cholesterol-rich as we used to believe. Eggs have all the essential Bs – B1, B2, B3, B5, B6, B12 – and are healthy sources of protein.
To boost your health even more, consider having green tea with breakfast a couple times per week, which is a fantastic source of antioxidants and helps regulate body temperature.
Tip: have a fancy brunch with soft boiled eggs, crispy rye bread, and pomegranate seeds.
How can I reverse aging naturally?
Plenty of sites in 2020 claim that you can instantly look younger by starting to eat anti-aging food. Although there is no magical step, there are quite a few things that you can do to help reverse aging naturally. If they are done combined and regularly, it will go a long way to helping you look younger for longer.
- Stay out of the sun – Yes, I know it is easier said than done, but the sun really is one of the biggest factors in prematurely aging skin. Uv rays damage the skin, making it lose elasticity.
- Say no to cigarettes – Smoking is one of the most harmful things you can do to yourself, and it makes your skin age very fast.
- Eat healthily – Stay away from processed foods, fatty red meats, and sugar. Try to eat lots of fresh fruit and vegetables, omega fats, olive oil, and drink plenty of water.
- Drink responsibly – We all like a glass of wine now and again, but it’s important to stay in control of the amount you drink. Alcohol dehydrates the skin, and this will permanently damage it over time.
- Wash your skin with care – Scrubbing your skin with harsh materials can have an adverse effect on its youthful looks and make you appear older, faster. Be gentle with your skin. Use soft sponges and warm water when you shower or wash to remove dirt and grime. And remember, as much as we can use expensive moisturizers in our skin, the best hydration comes from within. If you are tired of drinking water, spice it up with cucumber slices or iced green tea.
- Use moisturizer – Keeping the skin hydrated by stopping it from losing a lot of its water content will keep you looking fresh and radiant for longer. Make the action of putting sunscreen on a habit and your health will thank you!
- Get regular exercise – As everybody now knows, regular exercise is one of the best things you can do to improve health and look younger. Not only will exercise help you live longer, but it will also improve brain function as you age, improve moods, increase mobility, and yes, make your skin look more youthful. Doctors recommend at least thirty minutes of intensive exercise, that is an exercise that makes you sweat, three-time a week. It does not have to be something as physical as boxing or running though, a good brisk walk will do the trick. Just make sure you are pushing yourself out of that comfort zone.
Different and healthy foods help prevent premature aging, and as a bonus, leave you feeling satisfied and full of energy.
If you have any concerns about your health though, or chronic diseases, we recommend you book an appointment with a nutritionist before making any dietary changes. Stay safe and healthy!