Healthy, fresh-looking skin starts with what we eat. That said, healthy dietary habits will yield a glowing, healthy look while the opposite leads to nutritional deficiencies that end up reflecting on our skin.
Many might argue that ageing is inevitable. However, over time, studies have proven that a nutritious diet is capable of promoting skin health while delaying extrinsic skin ageing.
Below are anti-ageing foods you might consider including in your diet.
1. Red bell pepper (red capsicum)
Like the commonly known green and yellow capsicum, red bell pepper is one of these varieties of peppers emanating from the capsicum family. It gets its name from its bell-like appearance and it is often used in a range of dishes due to its mild crispy and sweet flavour.
Red pepper is a great source of nutrients such as folate, vitamin A, C and vitamin B6. It also contains vitamin E, K, and potassium as well as antioxidants called carotenoids. These antioxidants protect the skin by limiting the production of free radicals as well as protect the skin against sun damage. Carotenoids presents in red bell pepper also firm the skin by reversing ageing effects improving the skin’s appearance.
2. Blueberries
Not only are blueberries delicious, but they are also nutritious. They are shown to protect against cardiovascular diseases, cancer, increase bone strength as well as promote mental health. A cup contains 24% of the recommended vitamin C daily intake which facilitates collagen production. Also, a type of flavonoid which gives the blueberries these many health benefits is a powerful antioxidant which prevents collagen loss.
Make a smoothie or syrup from this fruit, or use it to top pancakes, yoghurt, cereal to attain its benefits.
3. Papaya
Pawpaw has a yellow interior while the papaya is red and sweeter than the pawpaw. While other differences exist which differentiate the two almost similar fruits, papaya takes the lead due to its anti-inflammatory properties. Papaya also contains an enzyme called papain which provides additional anti-ageing benefits. The enzyme is added in exfoliators as it helps rid the skin of dead cell giving you a glowing and youthful look. Other vitamins, which help improve skin elasticity and minimize lines include vitamin A, C, K, E making papaya reign among the anti-ageing fruits.
4. Broccoli
Broccoli is one of the essential vegetables you should include in your diet, as it is packed with anti-ageing and anti-inflammatory properties. Rich in vitamin C for collagen production the plant plays a role in boosting the skin’s strength and elasticity. Other nutrients present in the anti-ageing cruciferous include vitamin C, K and minerals such as folate, lutein and calcium.
Broccoli can be eaten raw or as a steamed vegetable. Cooking the vegetable releases more health benefits which makes it an important ingredient for youthful benefits.
5. Spinach
Apart from fibre, which aids in digestion, did you know that vegetables are also an excellent source of hydration? Spinach is a vegetable that has great hydrating benefits as well as replenishing properties. Spinach is rich in vitamin A, C, E and minerals such as lutein, iron and magnesium. It is also packed with antioxidants and vitamin K which reduces inflammation in cells.
For maximum benefits do not overcook it. Instead, steam, saute or you can also opt to make a salad.
Studies show that a diet rich in vitamins A, C, D, and E, in addition to antioxidants such as carotenoids and flavonoids has beneficial effects on skin-ageing parameters.
