7 Anti-Aging Foods
for Your Skin
Eat
these for glowing, healthy skin.
By Kerri-Ann Jennings,
MS, RD
Reviewed by Stephanie S. Gardner, MD
WebMD Feature
"Eat smaller
portions. Choose nutrient-dense, healthy foods from all of the different food
groups. Exercise, and wear sunscreen. All of these things will help you look
and feel younger," says dietitian Elisa Zied, author ofYounger Next Week.
These seven foods
deliver nutrients that can help keep your skin looking great.
"I recommend
complex carbohydrates like oats because they're low-glycemic," says Debra
Jaliman, MD. She is a New York dermatologist and author of Skin Rules. By "low-glycemic," she means
foods that don't spike your blood sugar like refined breads, rice, and pasta
can. "High-glycemic foods are known to cause acne and wrinkles,"
Jaliman says.
Oats also have a natural
plant chemical that helps prevent damage to skin cells and soothes skin
irritation.
Also
try: other
whole grains such as shredded wheat, barley, brown rice.
These are loaded with
water, so they hydrate your skin and your cells, Zied says. One large orange is
an excellent source of vitamin C, which helps make collagen -- and that, in
turn, helps keep your skin supple.
In general, vegetables
and fruits are great for your skin. Get at least 2 to 2.5 cups of vegetables
and 1.5 cups of fruit per day if you're a woman, or 3 cups of veggies and 2
cups of fruit if you're a man. Go for lots of colors so you get a variety of
nutrients.
Also
try: pink
grapefruit, tomatoes, parsley.
Avocados are filled with
a healthy type of fat, monounsaturated fat, which helps your skinstay hydrated,
Zied says.That same healthy fat can also help you absorb some vitamins and
nutrients that your skin needs.
Try replacing high-fat
salad dressings and mayo with avocado. "It gives you a lot of flavor and
texture, and you don't need much to feel satisfied," Zied says.
Also
try: olive
oil, walnuts, macadamia nut oil.
"Lean beef, such as
top sirloin, is a great way to get high-quality protein," Zied says.
Protein helps build collagen.
Zied recommends having a
2- to 4-ounce serving, just two to three times a week. There are other forms of
lean protein you can enjoy on other days.
When you cook beef, flip
it often. "Cooking it over super-high heat until it's crispy and charred
creates chemicals that will undo all of the anti-aging properties of the
beef," Zied says.
These
are an excellent source of the skin-friendly vitamins A and C, as well as
folate.
Their
vitamin C promotes collagen. And while you still need to use sun protection,
vitamin A and folate may help prevent sun damage.
Try
roasting Brussels sprouts with a drizzle of olive oil.
Also try: kale, collard greens,
broccoli, cauliflower.
6. Salmon
This
fish is one of the best ways to get healthy omega-3 fats in your diet. Recent
studies have suggested that omega-3s, especially from fish, may keep skin
cancer cells from growing and spreading.
Aim
for at least two 3-ounce servings of fish each week. Try it grilled with a
whole-grain side dish like brown rice or barley salad.
Also try: flax and chia seeds,
walnuts, mackerel, sardines, fortified milk, eggs.
7. Grapes
Resveratrol,
which comes from the skin of grapes, counters inflammation, Jaliman says.
"Many people think it slows the aging process, plus it may fight the
effects of UV light and sun damage. But you still need to use your
sunscreen."
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