Nowadays we don’t only eat healthier to lose weight, and if there was ever a time to start eating healthier it’s now. But with all the info online it’s sometimes hard to know which foods are the best ones to eat if you’re looking to eat healthier whether it is to lose weight or for health reasons. The amazing thing about eating healthier is that you can also assist your body in slowing down the signs of aging.
So we’ve put together a list of some of the best anti-aging superfoods for men to give you younger-looking skin, and a healthier body. These healthy foods will help to alleviate the dryness and irritation caused by shaving, encourage collagen production, as well as reducing the redness and excess sebum associated with men’s skin.
THE POWER OF ANTI-OXIDANTS
So what is an antioxidant? Simply put, they are molecules that block the damage caused by free radicals. And what are free radicals?
These are molecules generated by environmental damage, such as UV radiation from the sun or pollution, that cause destructive changes to cells and tissues, accelerating skin aging.
Choosing foods from this list is the healthiest way to include antioxidants in your diet. They help stimulate your skin’s natural repair mechanism and encourage collagen production, giving you a healthy complexion and combating fine lines and wrinkles.
THE 5 PRINCIPLES TO STICK TO:
- Always use fresh produce
- Change things up a lot – so you get a good variety of vitamins and minerals
- In general, include lots of different colors of fruit and vegetables
- Combine these superfoods as much as possible. The nutrients often work together, boosting each other’s power.
- Try to reduce foods that contribute to aging, like sugar and grains which increase inflammation.
Here’s our list of some of the top anti-aging superfoods and drinks for healthy, young-looking skin and a healthy body:
- How it improves your skin: Almond milk is an excellent source of vitamin E, a powerful antioxidant that protects your skin from free radicals, thus preventing long term damage such as wrinkles.
- How to add to your diet: Drink it straight or use it to make smoothies. Almond milk is also one of the best substitutes if you want to avoid dairy.
APPLE CIDER VINEGAR
- How it improves your skin: Made from apples broken down by fermentation, apple cider vinegar (ACV) is rich in probiotics.
- How to add to your diet: The easiest way is to use it in a vinaigrette. Mix with equal parts of olive oil and pour over your favorite salad. ACV has also been shown to help with weight loss and the reduction of belly fat.
- How it improves your skin: Avocado is one of the anti-aging superstar foods! High in essential fatty acids that promote smooth, supple skin, they are also rich in B vitamins, potassium, vitamins A, C, E, and K, and antioxidants that prevent the negative effects of aging. All this makes avocados one of the most powerful anti-aging foods for men.
- How they improve your skin: Soybeans, black beans, or any other type of bean – they are all blessed with anti-aging properties. Beans compounds that prevent damage caused by UV rays, inflammation, and ROS (Reactive Oxygen Species) and therefore delay the signs of aging. Beans are also a great source of low-fat vegetarian proteins
- How to add to your diet: Cook black beans with quinoa or add them to hummus. Or make a healthy vegetable and bean soup.
- How they improve your skin: Beets have been valued for their anti-aging benefits for centuries. Not only are they packed with antioxidants and trace minerals, but they also contain high levels of health-promoting potassium and Vitamin C, which stimulates collagen production. Research shows that eating beets also supports heart health and lowers blood pressure.
- How to add to your diet: You can shred raw beets and throw on top of a green salad, or drink fresh beet juice from your local juice bar.
- How they improve your skin: Blueberries are believed to have the highest antioxidant levels of all common fruit and vegetables! Rich in vitamins A and C, they also contain an antioxidant that prevents the cell-structure damage that can lead to loss of firmness, fine lines, and wrinkles.
- How to add to your diet: Blend these low-calorie berries into a morning smoothie or throw them into a fruit bowl, cook in pancakes, add to yogurt, or eat them frozen straight from the freezer.
- How it improves your skin: Collagen is the fibrous protein that keeps your skin looking firm, youthful, and wrinkle-free. Unfortunately, the production of your natural collagen begins to decline as you age. Adding a collagen-rich dietary source, such as bone broth, to your diet is a sure way to stimulate more collagen production.
- How to add to your diet: As well as drinking bone broth straight, as many athletes do, you can also add it to everything from green smoothies and soups, to stews, curries, and tacos.
- Other youthful benefits: Bone broth is excellent for your digestive system, supports joint mobility, and encourages deep, restful sleep. As well as improving your skin, the extra collagen is great for your hair and nails.
- How it improves your skin: An anti-aging powerhouse, rich in vitamins C and K, fiber, potassium, iron, and calcium, its high antioxidant content makes it one of the best foods to help fight the signs of aging. Your body needs vitamin C to encourage collagen production, the main protein in the skin that gives it strength and elasticity.
- How to add to your diet: Broccoli can be eaten raw (if you’re brave enough!), but research shows that cooking broccoli actually helps release more health benefits for your body. The most traditional way to cook broccoli is to gently steam it before adding a sprinkle of sea salt and some olive oil.
- How they improve your skin: Brussel sprouts are a great source of skin-friendly vitamins A and C which promotes collagen production. Brussel sprouts are exceptionally rich in vitamin K known for its health benefits for the bones and vascular system.
- How to add to your diet: You can easily steam Brussel sprouts, adding some lemon juice, pepper, salt, and maybe some feta cheese.
- How they improve your skin: Packed full of the antioxidants which help your cells defend against free radicals and slow down the aging process. As well as helping to prevent heart disease, omega-3’s strengthen your skin, hair, and nails, reduce inflammation and dryness and increase circulation to encourage a healthy, glowing complexion.
- How to add to your diet: Try adding them to a salad, sprinkling them on your cereal or yogurt, or blending them into a superfood smoothie with some berries.
- How it improves your skin: Good quality dark chocolate with a high cocoa content is loaded with organic antioxidants – including polyphenols, flavonols, and catechins, among others. Studies show that consuming dark chocolate maintains skin elasticity and hydration levels, as well as helping to prevent wrinkles.
- How to add to your diet: It’s best to buy high quality fair-trade dark chocolate with a cacao content of 75 percent or more. Alternatively, you can try sugar-free raw cacao powder. You can eat it exactly as it is – or grate some into your morning bowl of cereal or oatmeal. Try adding the raw cacao powder to milk and sweeten with honey.
- How it improves your skin: Greek yogurt contains gut-friendly bacteria that act as probiotics. Introducing foods with more probiotics, like yogurt, into your diet can also help reduce any redness in your skin or irritation caused by shaving. Studies have also shown that probiotics reduce inflammation and oxidative stress. Whilst problems like acne, psoriasis, dermatitis, and rosacea may all improve.
- How to add to your diet: Try to find natural, unprocessed yogurt to get the highest concentration of living probiotics. You can eat it plain or add your favorite fruit. Greek yogurt can also be used as a dip or as a salad dressing in place of mayonnaise.
- How it improves your skin: Green tea also has anti-inflammatory properties that prevent antioxidant depletion on your skin. As well as tons of antioxidant power, green tea contains a chemical called EGCG which studies have shown to help cells grow properly and maintain a healthy life cycle, and also protect skin from damage caused by the sun.
- How to add to your diet: Drink at least one cup of green tea a day and you should notice a difference in your skin in as little as a month – ideally after meals.
- Other youthful benefits: Drinking green tea daily is credited with everything from lifting your mood to weight loss. Green tea not only helps prevent cancer and age-related diseases like dementia, but it also detoxifies the body and aids mental concentration.
- How they improve your skin: Lemons and limes are both excellent sources of vitamin C that helps in keeping your skin healthy and glowing. Vitamin C stimulates collagen production, keeping your skin supple and smooth.
- How to add to your diet: Add lemon juice to a glass of warm water and drink first thing in the morning. It ensures that you start the day well-hydrated.
- How they improve your skin: Walnuts, almonds, cashews, and brazil nuts are all great sources of protein, fiber, and monounsaturated fats, making them outstanding anti-aging foods. All nuts contain omega-3 fatty acids to strengthen skin cell membranes, preserve the skin’s natural barrier, and protect against sun damage.
- How to add to your diet: Swap in a handful of mixed nuts in place of chips for a quick snack or sprinkle on to salads.
- How it improves your skin: Oatmeal is full of antioxidants that do battle against skin cell damage, and has a natural compound that is a powerful antioxidant helping to soothe any skin irritation, particularly from shaving. It also has anti-inflammatory properties that help in slowing down skin aging.
- How to add to your diet: Start your day with a bowl of oatmeal and warm milk or mix it with a bit of yogurt, and dried or fresh fruits.
- How it improves your skin: One of the best anti-aging foods, olive oil is chock full of heart-healthy Omega-3 fatty acids as well as polyphenol antioxidants. The Omega-3’s strengthen skin-cell membranes, helping to keep moisture in. At the same time, they improve blood circulation, carrying nutrients to your skin, leaving it healthy, hydrated and supple.
- How to add to your diet: Add olive oil into salad dressings, marinades and sauces. Or mix with balsamic vinegar for a delicious dip to replace mayonnaise.
- How it improves your skin: Rich in a variety of vitamins and minerals, this delicious fruit helps to minimize the appearance of fine lines and wrinkles and improve skin suppleness. A powerhouse of antioxidants – including vitamins A, C, K, and E, potassium and magnesium – Papaya helps to reduce signs of aging and leave your skin glowing.
- How they improve your skin: Pomegranates contain a powerful variety of antioxidants – vitamins C, D, E, and K, as well as magnesium and selenium. High in vitamin C, pomegranates protect the skin from free radical damage and enhance collagen production to keep skin firm and smooth.
- How to add to your diet: Pomegranate seeds are delicious eaten as they are, but you can also add these sweet juicy seeds to a salad, a fruit bowl, or sprinkle on top of yogurt or oatmeal.
- How it improves your skin: Salmon is an abundant source of Omega-3 fatty acids. These healthy fats are anti-inflammatory and hydrating leaving your skin looking healthy, hydrated, and smooth. Consuming two servings of fish a week can also reduce skin inflammations, such as eczema and psoriasis. Salmon is also rich in collagen, Vitamin D, amino acids, and B vitamins, making it the perfect lean protein for a healthy, glowing complexion, toned muscles, and vital energy.
- How to add to your diet: Enjoy salmon grilled or baked with spices and butter, or take advantage of the delicious wild salmon sushi rolls on the menu at most sushi bars. Aim for at least two 3-ounce servings of fish each week. If you don’t like fish you could try an alternative supply of Omega-3’s: flax and chia seeds, walnuts, or eggs.
- How it improves your skin: Spinach is packed with antioxidants – an excellent source of vitamin A, C, E, and K, along with magnesium, folic acid, and iron – promoting collagen production, fighting free radicals, improving cell function, and keeping skin smooth and firm. It also offers a rich supply of beta-carotene, which guards against damage caused by the sun.
- How to add to your diet: Add handfuls of spinach to salads or blend into smoothies. Or you can sauté the leaves with olive oil and some crushed garlic.
- Other youthful benefits: Spinach is one of the primary sources of vitamin K, which reduces inflammation and improves bone density and strength. Spinach also provides lutein to keep your eyesight healthy.
- How they improve your skin: It’s the beta-carotene that gives sweet potato its orange color. This antioxidant, which is converted by the body into Vitamin A, restores skin elasticity, promotes cell turnover, and contributes to healthy, youthful skin. They also have anti-inflammatory properties.
- How to add to your diet: Sweet potatoes can be cut into chunks and boiled. Or try roasting in the oven with some olive oil, black pepper and herbs, or cut into chips and served with tomato ketchup.
- Other youthful benefits: Rich in vitamin A and carotenoids, sweet potatoes are excellent for the health of your eyes and may even reduce the risk of some forms of cancer.
- How they improve your skin: Tomatoes are packed with vitamin C, which helps build collagen and, in turn, makes your skin look firmer and plumper. They also contain lycopene, a non-provitamin A carotenoid, which protects your skin from UV damage.
- How to add to your diet: Delicious raw in a salad, or with mozzarella. Tomatoes can easily be added to pasta dishes, pizzas, soups ….
- Other youthful benefits: Tomatoes are full of lycopene, decreasing the risk of cancer and improving cardiovascular health.
- How it improves your skin: Sweet, delicious watermelon not only refreshes on hot summer days it also protects your skin from premature aging. Rich in vitamins C, E, and K, manganese, calcium, selenium, and potassium. Watermelon contains lycopene, which helps regulate the level of moisture in your body’s cells and protects against UV damage.
- How to add to your diet: Simply slice it, maybe add some pepper, and enjoy!
‘Prevention is better than cure’. Eating healthily now is one way of making sure that your skin will always be in excellent condition whilst also delaying the effects of aging on your body.
When you eat well and enrich your body with nutrients, it not only keeps your skin looking younger, it also gives you stronger bones, healthier muscles, increased endurance, and protection from age-related diseases. So try to remember to incorporate at least one of these anti-aging foods and drinks into your diet every day.
Do you already eat and drink some of these daily? Comment below to let us know if you’ll be adding more of these powerhouse foods to your daily menu.