Posted on by Brad Russell

10 Anti Ageing Superfoods for Keeping Your Skin and Body Glowing

Posted in Health & Nutrition Tagged

Sure, the right serum or cream can help boost your glow, but did you know that what you eat can have a powerful effect on your appearance?

The right vitamins, minerals, nutrients, healthy fats, and antioxidants can fuel your body with what it needs to stay as glowing and youthful as possible. Considering the skin is our body’s largest organ, topical products can only go so far if you are not giving your body the building blocks of healthy skin.

Researchers have even discovered that consuming fruits and vegetables is the healthiest and safest way to fight off fine lines and dullness.

Ready to get glowing? Let’s look at 10 of the best foods to get that lit from within glow that only good nutrition can provide.


1. Watercress

This nutrient-dense leafy green is extremely hydrating and packed full of beneficial vitamins and nutrients such as:

  • Phosphorus
  • Maganese
  • Potassium
  • Calcium
  • Vitamins A, C, K and Vitamin B1 and B2
  • Iodine

Watercress helps facilitate the delivery of minerals to the body’s cells and boost circulation, resulting in healthy, oxygenated skin.

The vitamins — particularly A and C – in this flavourful green help fight off harmful, wrinkle-promoting free radicals.


2. Pomegranate Seeds

Pomegranate seeds offer a host of health benefitsUsed for hundreds of years as a medicinal fruit, pomegranate (pictured here with blueberries) is bursting with Vitamin C and powerful antioxidants. These antioxidants help fight free radical damage and lower inflammation levels.

They also boast punicalagins, a potent compound which may help preserve collagen — the most abundant protein in the body and a key component of healthy, supple skin.

Research also points to the benefits of urolithin, a compound produced when pomegranates are digested by gut bacteria. Researchers have reason to believe this compound may help rejuvenate mitochondria (the “powerhouse” of cells).


3. Red Capsicum

Red capsicums are absolutely bursting with potent antioxidants. Along with sky-high levels of Vitamin C (great for collagen support), red capsicums also contain carotenoids.

Carotenoids are powerful antioxidants found in the vivid pigments that give fruits and vegetables their bright colours. These antioxidants offer anti-inflammatory benefits and help protect the skin against sun damage, environmental damage, and pollution.


4. Papaya

Fresh papayasOverflowing with vitamins, minerals, and antioxidants, it is no surprise that papaya can help fight off wrinkles and fine lines. Some of the key nutrients in papayas include:

  • Calcium
  • Magnesium
  • Phosphorus
  • B Vitamins
  • Vitamins A, C, E, and K

Papaya is also known for its papain content. This anti-inflammatory agent is great for anti ageing and is even found in a variety of exfoliating products.


5. Blueberries

Blueberries contain fibre, Vitamins A and C, and an antioxidant superstar: anthocyanin. This potent antioxidant is what makes blueberries such a rich, deep blue.

Anthocyanins are thought to help protect skin against pollution, sun damage, and the effects of stress by moderating the inflammatory response and preserving collagen.


6. Broccoli

It may not be everyone’s favourite, but maybe it should be! Broccoli’s anti-ageing and anti-inflammatory powers are a result of its high content of:

  • Calcium
  • Lutein
  • Antioxidants
  • Folate
  • Fiber
  • Vitamins A and C

Vitamin C is necessary for the production of collagen, antioxidants fight off skin-damaging free radicals, Vitamind K and calcium help support healthy bones, and the lutein in broccoli has even been linked to cognitive health.


7. Spinach

Spinach is hydrating, bursting with antioxidants, and helps nourish the entire body. This mild-flavoured, delicious green is rich in:

  • Lutein
  • Plant-based heme iron
  • Vitamins A, C, E, and K
  • Magnesium

Spinach’s high levels of Vitamin C help keep skin healthy, smooth, and firm. Its Vitamin A content helps promote shiny, strong hair, while its Vitamin K content has been proven to help lower cell inflammation.


8. Nuts

Healthy nutsThe majority of nuts — particularly almonds — are excellent sources of Vitamin E, a powerful vitamin when it comes to skin protection and repair.

Walnuts even offer Omega 3 fatty acids. These healthy fats — which many of us do not get enough of in our diets — have been shown to help:

  • Protect the skin against sun damage
  • Promote a healthy glow by supporting the skin’s natural oil barrier
  • Strengthen skin cell membranes

Consuming certain nuts has been linked to a lower risk of type 2 diabetes (thanks to pistachios) and heart disease (thanks to walnuts). Almonds have even been shown to help fight cognitive decline in ageing adults.


9. Avocado

Avocados contain high amounts of healthy fats that help fight inflammation and promote supple, healthy, hydrated skin. They are also bursting with beneficial nutrients such as:

  • B Vitamins
  • Potassium
  • Vitamins A, C, E, and K

Avocado’s high Vitamin A content helps support skin cell turnover, promoting a glowing, fresh complexion. Its carotenoid content is thought to provide assistance fighting off damage from the sun’s harmful rays and potentially protecting against skin cancers.

Along with its great internal benefits, avocado can even function as a topical anti-ager! Many people adore avocado as a nourishing, hydrating, all-natural facial or hair mask.


10. Sweet Potatoes

The vibrant orange colour of sweet potatoes is due to their sky-high levels of beta-carotene, an antioxidant that gets converted to Vitamin A. This potent vitamin has the potential to support skin’s elasticity, encourage skin cell turnover, and contribute to youthful, healthy, smooth skin.

This versatile root vegetable is also packed with Vitamins C and E, nutrients known for their ability to promote radiant skin and fight free radicals.


Are You Consuming Enough of These Superfoods?

If you want to add even more nutritional options to your skin-boosting and anti-ageing diet, look for fruits and vegetables with deep, vibrant colours. Rich, vivid colour almost certainly indicates that a fruit or vegetable is teeming with skin-supporting antioxidants and nutrients. The more colours, the better!

Have you tried any of the foods on our list? Do you have any favourite glow-boosting foods? Let us know on Facebook.

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