Top 25 Anti-Ageing Foods to Support Your 30s and Beyond

Top 25 Anti-ageing Foods to Include in Your Diet from Your ’30s

Aged foods are considered to be precious. Old wine, aged scotch, or even cheddar cheese, for instance, taste great. Ageing brings in maturity and flavour that new scotch or cheese do not carry. When it comes to our body, we do not attach the same value to age. Our skin begins to sag, wrinkle, and discolour as we grow older. Our organs, muscles, tissue, and bones also start degenerating with age. But there are certain foods that can help us stay healthy and can slow down the ageing process. Let’s see what are these foods.

Essential Nutrients for Ageing Skin

The right kind of nutrition in your body aids in preventing cellular degeneration. Foods that are rich in antioxidants, vitamins, and minerals support cell regeneration and rejuvenation to slow down the ageing process in the body. With every repaired cell and every rejuvenated muscle, you can slow down the rate at which your body degenerates. Here is a list of nutrients that can prevent damage caused by free radicals.

1. Vitamin E

Vitamin E prevents oxidative stress by protecting it. It reduces the formation of wrinkles, skin thickening, oedema, and erythema.

2. Polyphenols

Polyphenols can protect you from the ultraviolet rays of the sun. It has properties that prevent DNA from damaging and can act as an anti-inflammatory agent.

3. Vitamin C

Vitamin C can boost the production of collagen in your body. It also protects you from pollutants and works as an antioxidant.

Vitamin C foods

4. Selenium

Selenium can protect the skin cells from UV damage by improving the skin’s antioxidant defence.

5. Amino Acids

Amino acids are crucial for the production of collagen and elastin which give your skin the plump and wrinkle-free appearance.

6. Omega-3 Fatty Acids

Fatty acids and their supplements have been known to slow down cellular ageing. They also have anti-inflammatory properties.

7. Carotenoids

Carotenoids are essential antioxidants which fight free radicals and their harmful effects.

8. Vitamin D

Vitamin D has the potential to prevent skin infections, promote collagen production, and fight the effects of pollutants and environmental effects.

Vitamin D foods

9. Vitamin A

This vitamin can scavenge all the unstable oxygen molecules and rid you of the harm that free radicals cause. It also boosts immunity which is very crucial for staying young and radiant.

10. Resveratrol

This enzyme relaxes your blood vessels, promotes insulin utilisation, and helps repair and regeneration of skin tissue.

Best Anti-ageing Foods for Younger Looking Skin

Several foods can help you fight the effects of ageing. Here is a list of anti-ageing foods that you should certainly stock up on.

Anti-ageing Fruits

Some fruits with anti-ageing properties are:

1. Avocado

This fruit is rich in potassium and vitamins. It can help keep your skin supple and radiant. It is tasty and is one of the most wonderful anti-ageing foods. Avocado is capable of lowering cholesterol concentration in blood, which can slow down ageing and improve overall health.

How to Include It in Your Diet

You can have an avocado smoothie. You can mash it and use it like butter, or even make guacamole with it. Avocado has a butter-like taste and is a great addition to salads, dips, and sauces.

2. Blueberries

Blueberries are a powerhouse of antioxidants, minerals, and vitamins. They also contain myricetin, kaempferol, and quercetin, which are flavonoids. By eating blueberries, the wrinkles on your face and crow’s feet will be a thing of the past.

How to Include It in Your Diet

The best way to get maximum benefits from blueberries is by making a smoothie out of it. They can also be made into jams, coulis, and compotes which can be used for baking cheesecakes, tarts, rolls, etc.

3. Watermelon

Watermelon has manganese, selenium, calcium, potassium, and vitamins C, K, and E. It can help keep your skin hydrated while also fighting environmental pollutants and other chemicals from harming your skin. The antioxidants in it neutralise the free oxygen molecules and prevent them from damaging your cells and tissues.


How to Include It in Your Diet

Watermelon is probably best consumed in the form of slices, either plain or with salt and pepper. You can even have watermelon in the form of juice or as a salad.

4. Papaya

Papaya is a good source of vitamin A and C which scavenge free radicals and neutralise them before they cause damage. It also contains papain which is an excellent anti-inflammatory agent. It is one of the best anti-ageing foods for skin health. Lycopene in papaya can improve the health of your heart and enhance the effects of HDL in the body. It can also improve your body’s immunity and help in cellular rejuvenation.

How to Include It in Your Diet

Have papaya as a fruit, a juice, or in the form of a salad. You could make papaya jam or even use it to flavour your muffins. Raw papaya is frequently used in curries in India.

5. Figs

Figs are packed with flavonoids and polyphenols that act as anti-inflammatory agents and have antioxidant properties. They work on a variety of different oxidative degenerations. Fresh figs have a high fibre content which can improve the health of your heart.

How to Include It in Your Diet

Eat figs by making a tart, or grind it up with milk to make a fig smoothie. You could also mix chopped figs into a salad.

Anti-Ageing Vegetables

Some vegetables with anti-ageing properties are:

1. Red Bell Pepper

Red bell peppers are full of antioxidants which promote collagen production and are good anti-inflammatory agents as well. The rich colours of red, yellow and pink bell peppers mean that they are packed with carotenoids and flavonoids. Bell peppers are sweet to taste and are great for the body.

How to Include It in Your Diet

Add bell peppers to a salad, roast them with some herbs, stir fry them, or eat them raw with a dip.

2. Broccoli

Broccoli is an excellent anti-inflammatory. It has vitamins, calcium, and folates which support anti-ageing. The soluble fibre in broccoli pulls cholesterol from your body. It also reduces allergic reactions in our body because of the presence of kaempferol. The calcium in broccoli keeps the bones young and vital while sulforaphane can reduce damage to the lining of the blood vessels. Copper and zinc in the vegetable aid prevention of skin infection while improving the natural glow of the skin.

How to Include It in Your Diet

You can have steamed and peppered broccoli, or you can blend it into your pesto sauce too. You could have fried broccoli or make an Indian-style curry with it. You can even make pan-fried vegetables and include broccoli in it.

3. Spinach

Spinach is filled with folic acid which fosters cellular health. The iron content in spinach maintains tissue health while vitamins have antioxidants that fight skin ageing. It even helps improve the elasticity of the skin. The calcium present in spinach also improves your bone health. It is great for diabetes management because it contains alpha-lipoic acid which can lower blood sugar and increase insulin sensitivity. Diabetes is one of the most common diseases. It rapidly increases cell degeneration and ageing in the body. However, consuming spinach can definitely beat the ageing process.


How to Include It in Your Diet

You can have spinach stir-fried with oil and garlic, or you can make spinach soup. You can also blend it and have it as a juice or smoothie.

4. Carrots

Carrots have beta-carotene, antioxidants, and potassium. They aid in improving skin health. Including carrots in your diet can help beat the risk of cardiovascular diseases and lower the risk of cancer.

How to Include It in Your Diet

Carrots are versatile and can be had as a juice, mixed in salads, eaten raw or made into a soup, too. You could have stir-fried carrots, mixed vegetables, steamed carrots, or even have carrot cake.

5. Sweet Potato

Sweet potato is a vegetable that has loads of antioxidants, beta-carotene, and almost no fats or carbohydrates. They are also high on anti-inflammatory agents. The vegetable is not only great to fight ageing, but is a superb way to keep those calories away.

How to Include It in Your Diet

Boil sweet potatoes or roast them with salt, pepper, and olive oil. Roasted sweet potato with barbeque sauce is a fine dish too. You can even consume sweet potatoes in the form of a pot roast or a salad.

Anti-ageing Herbs and Spices

Some herbs and spices with anti-ageing properties are:

1. Parsley

Parsley is packed with vitamins and flavonoids. It is rich in luteolin, especially, which prevents oxidative cellular damage and adds a glow to your skin. One shouldn’t dismiss it as a mere garnish because parsley can do so much more with its colour and flavour.

How to Include It in Your Diet

You can garnish salads and sauces with parsley. It has a unique flavour that makes food extra-special.

2. Turmeric

Curcumin in turmeric has been known to have cancer-fighting properties. It can fight free radicals and reduce ageing of the body organs. It has antiseptic properties and can help cleanse the system to enable anti-ageing.

How to Include It in Your Diet

Turmeric can be added to any dish that you cook. It has been in use in the Indian subcontinent for centuries. Add a dash of turmeric only, or you will have very yellowish food on your table.

3. Garlic

Garlic, though pungent, is a wonderful herb that can detoxify your body and flush out the toxins to improve your skin and overall health. It works as an antioxidant and an antibacterial in your body.


How to Include It in Your Diet

Crushed or finely chopped garlic can be added to salads, stews, soups, and curries that you make at home. You could add it to pizza, pasta, and even in a sandwich filling.

4. Saffron

This fragrant herb restricts the activity of the enzyme tyrosinase. This acts as an agent to slow down skin ageing and also has an anti-tumour effect. Saffron also contains phenolic components like kaempferol, monoterpenoids, and quercetin which inhibit melanin production. It has additional benefits like curbing snacking behaviour which can cause premature ageing.

How to Include It in Your Diet

Saffron has been used for long as one of the anti-ageing Indian foods. It is used to aromatise dishes like kheer and biryanis. You could also add saffron to a glass of warm milk and drink it.

5. Ginseng

Ginseng has been in use in Asia for long as a herb that has calming, soothing and anti-ageing properties. The root is very aromatic and pleasant to taste. In addition to having flavonoids, it is also rich in phytonutrients that are beneficial to your skin. Ginseng also has catechin polyphenols that work in sync with other substances in your body to give you younger looking skin.

How to Include It in Your Diet

Ginseng root can be used to brew tea that is very aromatic and tasty. Ginseng can also be used instead of ginger in any recipe that calls for the use of ginger. It can be mixed into your salad to give it a slightly sassy flavour.

Anti-Ageing Beverages and Drinks

Here are some herbs and spices to add to your anti-ageing diet:

1. Almond Milk

Fortified almond milk is rich in Vitamin E. 37% of your daily nutritional requirement can be met with a glass of almond milk. Almond milk can prevent skin from the effects of free radicals and pollutants. If your brand of almond milk is fortified, it can double up as a marvellous source of Vitamin D and calcium.

How to Include It in Your Diet

You can use almond milk as a substitute for normal milk and mix your cereals, porridge, or even use it in cooking recipes while baking.

2. Green Tea

Green tea has long been heralded as the empress of anti-ageing. It is rich in polyphenols which can be catalytic in the production of keratinocytes that can retard the ageing process. It helps reduce the wrinkles on your skin too.

How to Include It in Your Diet

Brew yourself a cup of green tea and drink warm. You can have green tea three times a day. You can use tea leaves, tea powder or even tea bags to brew your green tea. Do not let it brew for long because it ends up tasting bitter.

3. Red Wine

Not many people are aware that red wine is medically very beneficial to health when consumed in moderation. A glass of good quality red wine contains a ton of flavonoids, resveratrol, and tannins which are excellent antioxidants. Red wine can help rejuvenate your skin cells and deliberate the ageing process of your body.

Red wine

How to Include It in Your Diet

Red wine can be used in cooking certain dishes like zucchini or pasta (you can use wine sauce). It can be used in cakes. But the best way to include red wine in your diet is drinking a glass of red wine every other day!

4. Beet Juice

Beet juice is known to reduce the progression of dementia. It helps by increasing blood flow to the frontal lobes and slowing down the ageing of brain cells. The betalains in beets can scavenge free radicals and, help in fighting cancer.

How to Include It in Your Diet

Grind raw beets together with sufficient water, ginger, and a dash of lime. Strain it and enjoy a glass of beet juice as often as is possible.

5. Soy Milk

Soy milk contains isoflavones that slow down ageing. The high levels of phytoestrogen can also alleviate conditions like osteoporosis, depression, and obesity which causes ageing.

How to Include It in Your Diet

Soy milk can be consumed like dairy milk. It can be added to recipes that require the use of milk as well.

Other Anti-Ageing Food Items

Some other foods with anti-ageing properties are:

1. Salmon

Salmon is a powerhouse of essential fatty acids. It contains powerful antioxidants like astaxanthin and carotenoid which act as anti-inflammatory agents. The nutrition in salmon can assist in calming inflamed and sensitive skin, improving the collagen quality, and reducing fine lines on the skin.

How to Include It in Your Diet

You can eat about three servings (roughly 7 ounces) of salmon every week by making dishes like honey garlic salmon, citrus baked salmon, or even make canapes with salmon in them.

2. Flaxseeds

Flaxseed is high in iron, omega-3 fatty acids, and lignans that have anti-inflammatory properties, anti-ageing properties, and can help in reconstructing skin cells and broken blood vessels.

How to Include It in Your Diet

Flaxseed can be used in baking bread. It can be powdered and consumed directly too. You can also use flaxseed oil as a dressing for your salads because it has a very low smoking point and cannot be used for cooking. Flaxseed supplements are also available in the market for daily consumption.

3. Yoghurt

Yoghurt is one of the best sources of protein. It is minimal in calories and has a load of bacteria that can aid digestion. Yoghurt also contains phosphorus, riboflavin, Vitamin B12, and calcium. This can help smoothen the appearance of wrinkles and fine lines on your face.

Yoghurt with blueberries

How to Include It in Your Diet

Have a cup of plain yoghurt after your meals. You can also have muesli with yoghurt.

4. Walnuts

Walnuts or any other nuts like pecans, pine nuts, cashews, and pistachios are loaded with micronutrients that have anti-ageing and anti-inflammatory properties. One or two ounces of these nuts will lower the ageing process and improve the quality of your skin drastically.

How to Include It in Your Diet

Eat a handful of nuts in the form of snacks. Chop the nuts and add them to salads. Use nuts while baking bread loaves. You could also grind nuts to add to gravies and soups.

5. Dark Chocolate

This is the sweetest anti-ageing food that you can have in your arsenal. Dark chocolate contains flavanols which can absorb ultraviolet radiation. This prevents damaged cells from becoming cancerous. Dark chocolate also protects the skin from free radicals in pollutants. Flavanols also improve blood flow to your skin and give you a radiance that is well worth the chocolate consumption!

How to Include It in Your Diet

You can eat dark chocolate directly. You could also use melted chocolate to make a hot drink, cakes and muffins. Dark chocolate can be used in numerous recipes like chocolate tarts, puddings, truffle, or snack bars.

Keeping yourself well-nourished is the key to healthy living. Avoid snacking on unhealthy processed foods that have no nutritional value. A balanced intake of fruits, vegetables, beverages, and condiments through the day can be achieved easily with some planning. Always pick vegetables with deeper colours because they are rich in flavonoids and carotenoids which are essential to fight the ageing battle. Also, have healthy drinks and ditch those calorie-filled carbonated drinks that speed up the ageing process. Also, remember that beauty isn’t just skin deep. What glows on your face will certainly show on your internal organs too. So, stock up on the superfoods and show ageing that you are up for a fight to stay young and radiant.

Also Read:

Tips for Skin Care After 30
Best Anti-Ageing Exercises for Your Face
Natural Remedies that Help in Reversing Ageing Process

Previous article «
Next article »