Chantel Brink
Chantel Brink
February 28, 2024 ·  6 min read

14 foods that will help you look 10 years younger

Like it or not, aging is a fact of life. It’s better than the alternative we say to ourselves. That doesn’t mean that we can’t age gracefully, however, and look beautiful no matter what decade of life we are in. Your skin is a complex three-layered organ that is exposed to both intrinsic (within the body) and extrinsic (environmental) factors that cause it to appear discolored, sunken, wrinkled, and, well, aged. Thankfully, we can combat much of what causes our skin to appear aged using what we choose to include in our daily diet.

Nutrients for Skin Health

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As previously mentioned, your skin is an active organ, just like your heart, liver, and kidneys. Unlike the rest of your organs, however, your skin is exposed to environmental elements such as damaging UV rays, pollution, toxins, chemicals, and extreme weather conditions. (1) (2)Proper nutrition will protect and create healthy, younger-looking skin.

Read More: 20 Real Foods You Can Feed Your Dog

Antioxidants

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Antioxidants such as Vitamin C, E, A, beta-carotene, Polyphenols, and Flavanoids fight back against the oxidative damage done by free radicals and sun exposure. They also play a role in collagen synthesis, which provides structure and elasticity to our skin. Antioxidants suppress inflammation and can protect against photoaging. (1)

Vitamin D

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Recent studies have proven that this vitamin is important for much more than bone health. Research shows that Vitamin D may actually protect your skin from UV-induced cell death, which not only causes your skin to look older, but also can lead to skin cancer. (1) (3)

Prebiotics and Probiotics

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Just as your gut has important bacteria keeping it healthy and functioning well, so does your skin. Including pre-and probiotics in your diet is essential for the microbiota and immune function of your skin’s cells, preventing skin diseases and aging.

Essential Fatty Acids

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These are the fatty acids that our body cannot produce and we have to consume through diet. Healthy fats, especially Omega-3s, are responsible for maintaining collagen production and elasticity, keeping your skin hydrated, and creating a barrier against UV rays and sun damage. (1) (5)

Read More: The 9 Worst Foods To Eat For Your Health

14 Foods for Younger-looking Skin

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Let’s explore some of nature’s most potent ingredients that can help unlock the secrets to a glowing complexion.

1. Water

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We know, we know, this is not a food. That being said, if you do one thing for your skin, that should be drinking more water! Dehydration causes your skin to appear dry, dull, and lifeless and makes it more susceptible to fine lines and wrinkles. It is important to note that you should be drinking good water, such as natural spring or filtered. Water that contains heavy metals and other toxins will have the opposite effect. (6)

2. Salmon

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Salmon and other fatty fish such as albacore tuna, trout, and shrimp are an excellent source of carotenoids (astaxanthin and retinol) as well as antioxidants with photoprotective properties. Salmon also contains high levels of vitamin D, coenzyme 10, and omega-3 fatty acids, all of which promote UV protection, hydration, and skin regeneration. Be sure to choose organic, wild-caught salmon, and try this salmon recipe tonight.

3. Coffee and Red Wine

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Turns out, you don’t need to skip your morning cup of joe or evening glass of wine, in fact, they may actually help you look younger. Coffee the skins of red wine grapes are rich in polyphenols, which have powerful antioxidant properties and play a role in the prevention of diseases associated with oxidative stress. Studies have shown that coffee consumption may actually help reduce the risk of developing melanoma, and red wine also has plenty of other health-promoting benefits. Skip the sugar in your coffee, and try this flavor boost instead. Also, remember that coffee and wine act as diuretics (which means they can dehydrate you). So for every cup of coffee or glass of wine, make sure you follow up with two cups of water. Cheers to that!

Read More: Foods You Should Consider Eliminating if You No Longer Have a Gallbladder

4. Chocolate

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But not just any chocolate – it has to be a minimum of 75% cocoa to see any benefits. Just like coffee, chocolate is full of antioxidants and polyphenols to improve the look of your skin.  Sugar is healthy skin’s nemesis so make sure to avoid milk chocolate or sugary coated and filled chocolate options. The darker the better, so try these dark chocolate recipes you’ll be sure to love. (1)

5. Dark, Leafy Greens

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Unfortunately, skin health isn’t ALL chocolate and wine. Kale, spinach, and other dark leafy greens are packed with vitamin C, vitamin A, and the carotenoid lutein. All of these nutrients are critical in fighting back against oxidative damage and detoxifying your skin, as well as the rest of your body.

6. Tomatoes

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These fruits masquerading as vegetables contain high levels of lycopene, a carotenoid that mitigates oxidative damage in tissues such as your skin. Cooking tomatoes makes for even better absorption of the nutrient.

7. Orange Vegetables

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Carrots, sweet potatoes, pumpkins, and squash get their orange hue from beta-carotene. This carotenoid is known for its photoprotective properties and skin benefits. Eating lots (and we mean lots) of these brightly colored veggies may also help give you a natural, sun-kissed glow.

Read More: 9 Foods That May Help to Reduce Prostate Cancer Risk

8. Whole Eggs

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The amino acids in the whites of eggs are essential for the creation of collagen in our skin, and the carotenoid retinol in the yolks is responsible for the growth and maintenance of cells and tissues of the skin.

9. Green Tea

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Among the many other benefits, this tea contains flavonoids and polyphenols that protect from the cutaneous signs of aging and can improve the elastic tissue content in your skin. You can drink it or use it topically for the benefit. (1)

10. Fermented Foods

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The latest food and health trend for 2017, fermented foods are probiotic powerhouses to improve the microbiota of your skin and protect against damage that causes aging. Try kimchi, full-fat kefir, and kombucha.

11. Organ Meats

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Liver and other organ meats are protein packed for collagen production and contain high levels of carotenoids and the antioxidant coenzyme 10, which protect your skin cells and keep you looking young.

12. Avocados

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With all of its essential fatty acids (EFA), vitamins, and minerals, it’s easy to see why avocados are so good for your face and body. Eat it, or use topically it in your skin routine to perk up dull skin. Other sources of healthy fats include chia seeds, walnuts, pumpkin seeds, and hemp seeds.

Read More: 10 Nutritious Foods to Improve Joint Health and Help With Joint Pain Relief

13. Citrus Fruits

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Fruits such as lemons, limes, oranges, and grapefruits are some of the best sources of vitamin C, which will help your body produce collagen and used topically can lighten dark spots and other signs of aging.

14. Turmeric

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What can’t turmeric do? The curcumin in turmeric is a potent antioxidant that will suppress inflammation, and protect, and improve the appearance of your skin.

Two Things to Avoid

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What we consume plays a significant role in the health and appearance of our skin.

Sugar

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If there is one food to avoid at all costs, it’s sugar. Especially for those who suffer from acne, sugar spikes your insulin levels, disrupts your immune system, and causes premature aging. (10)

Smoking

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Among many other health risks, smoking makes you look older. It causes oxidative damage causing deep wrinkles, discolorations, and sunken skin. (11)

Read More: 12 Best Foods To Help Boost Collagen