11 Foods That Can Help You Look Younger

3/1/2020 11 Foods That Can Help You Look Younger
NUTRITION u Evidence Based
11 Foods That Can Help You Look

Younger
Written by Franziska Spritzler, RD, CDE on April 24, 2016
Aging is a natural part of life that can't be avoided.
However, the foods you eat can help you age better, both inside and out.
Here are 11 foods that can help you look younger.

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1. Extra Virgin Olive Oil

Extra virgin olive oil is one of the healthiest fats on earth.
Research has shown that it may help prevent many common diseases
associated with aging.
It lowers blood pressure, reduces the risk of heart disease, helps prevent
metabolic syndrome and may be effective in fighting cancer (1  , 2  , 3  ,
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
4  ).
https://www.healthline.com/nutrition/11-foods-to-look-younger#section5 1/16
Olive oil may also help your skin look younger. Animal and lab studies
suggest it has strong anti-inflammatory effects on the skin and may
protect it from sun damage (5  ).
Additionally, nearly 73% of olive oil consists of monounsaturated fat,

which is associated with increased skin elasticity and firmness (6  ).
Two studies looked at food records and questionnaires completed by

middle-aged and older adults. They found that those with the highest
intake of monounsaturated fat from olive oil were least likely to have
severe sun damage (7  , 8  ).
BOTTOM LINE:
Olive oil has strong anti-inflammatory properties that may protect
skin elasticity and decrease the risk of sun damage.
2. Green Tea
Green tea is high in antioxidants, which can protect against free radicals.
Free radicals are unstable molecules that form during metabolism and in
response to stress. Antioxidants change their structure so they're unable
to cause damage.
Green tea is particularly high in antioxidants called polyphenols, which

can fight diabetes, insulin resistance, inflammation and heart disease (9  ,
10  , 11  ).
Polyphenols may also help protect collagen, the main protein in your skin.
This may reduce and even partly reverse some signs of aging (6  , 12  ,
13  , 14  ).
In one study, women with sun-damaged skin who were treated with green
tea cream and supplements for 8 weeks had modest improvements in
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skin elasticity (15  ).
BOTTOM LINE:
Green tea has strong antioxidant properties that protect your
skin's collagen from sun damage and may reduce signs of aging.
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3. Fatty Fish
Fatty fish is truly an anti-aging food.
Its long-chain omega-3 fats are beneficial against heart disease,

inflammation and ulcerative colitis, among many other diseases (16  , 17  ,
18  ).
Studies suggest that they may also protect against inflammation and
damage that occurs during sun exposure (19  , 20  ).
Salmon, one of the most popular types of fatty fish, has an additional
component that may keep your skin looking younger.
It contains a carotenoid antioxidant called astaxanthin, which is

responsible for the pink color of salmon.
In one study, people with sun-damaged skin who were given a

combination of astaxanthin and collagen for 12 weeks experienced
significant improvements in skin elasticity and hydration (21  ).
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BOTTOM LINE:
Fatty fish may provide protection from skin damage that occurs in
response to inflammation and sun exposure. The astaxanthin in
salmon may also improve skin elasticity and hydration.
4. Dark Chocolate/Cocoa
The antioxidant profile of dark chocolate is second to none. It is even
more powerful than acai berries, blueberries and cranberries (22  ).
Research suggests it may reduce blood pressure, increase insulin

sensitivity and improve arterial function and elasticity (23  , 24  ).
Chocolate contains antioxidants called flavanols, which protect the skin

from sun damage. However, the amount of flavanols varies significantly
among different types of chocolate (25).
One study showed that high-flavanol dark chocolate doubled the amount
of time people could stay in the sun before turning red. This didn't occur
in people who ate chocolate with less flavanols (26  ).
In other studies comparing high-flavanol and low-flavanol cocoa on skin

function, people in the high-flavanol groups experienced better blood
flow to the skin and improvements in thickness, hydration and
smoothness (27  , 28  ).
Remember, the higher the cocoa content, the higher the flavanol content.
So make sure to choose dark chocolate with at least 70% cocoa solids.
BOTTOM LINE:
Dark chocolate with a high flavanol content may protect against
sun damage. 
A D It
VERmay
T I S E Malso
ENT improve skin hydration, thickness and
smoothness.
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5. Vegetables
Vegetables are extremely nutrient-dense and very low in calories.
They contain antioxidants that help reduce the risk of heart disease,
cataracts and cancer (29  , 30  , 31  ).
Many vegetables are also high in carotenoids like beta carotene. These
can protect against sun radiation and free radicals, both of which can lead
to skin aging (32  , 33  ).
Some of the best sources of beta carotene are carrots, pumpkin and
sweet potatoes.
Many vegetables are also rich in vitamin C, which is important for collagen
production and has strong antioxidant effects.
In one study, when people were given 180 mg of vitamin C daily for 4
weeks, their skin's antioxidant activity increased by 37% (34  ).
Vegetables with the highest vitamin C content include leafy greens, bell
peppers, tomatoes and broccoli.
In another study, researchers measured elasticity and other skin qualities

in more than 700 Japanese women. They found that those who ate more
green and yellow vegetables had fewer wrinkles (6  ).
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BOTTOM LINE:
Vegetables provide sun protection and may prevent free radical
damage to skin. This is largely due to their strong antioxidant
effects.
6. Flaxseeds
Flaxseeds have amazing health benefits.
They contain lignans, which can lower cholesterol, reduce blood sugar
and insulin levels, while decreasing the risk of breast and prostate cancer
(35  , 36  , 37  , 38  ).
They are also a great source of an omega-3 fatty acid called ALA, which
protects your skin from sun radiation and may reduce sun-related skin
damage (39  , 40  ).
In controlled studies, women who consumed flaxseeds or flax oil for 12

weeks showed improved hydration and smoother skin (41  , 42  ).
BOTTOM LINE:
Flaxseeds may protect skin from sun damage and improve
smoothness, among other measures of skin quality.
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7. Pomegranates
Pomegranates are one of the healthiest fruits.
Their antioxidant activity appears to be even higher than that of green tea
(43  ).
Pomegranates decrease inflammation, help prevent damage from high

blood sugar levels and may improve outcomes in patients with colon
cancer (44  , 45  , 46  ).
They also help protect the skin from sun damage (47  , 48  ).
What's more, researchers suggest that different parts of the pomegranate

may work together to repair damaged skin and increase collagen
production (49  ).
BOTTOM LINE:
Pomegranates are rich in antioxidants that provide sun protection
and may help repair existing skin damage.
8. Avocados
Avocados are rich in heart-healthy fat, fiber and several vitamins and
minerals that are essential for health (50  ).
They also taste delicious and are extremely versatile.
Furthermore, avocados contain unique compounds called

polyhydroxylated fatty alcohols. These can fight inflammation, protect
your skin from the sun and help repair damaged DNA (51  ).
Their high content of monounsaturated fat and the antioxidants lutein and

zeaxanthin provides additional skin and DNA protection (6  , 52  ).
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BOTTOM LINE:
Avocados prevent sun-related skin damage and may also help
protect the DNA in your skin cells.
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9. Tomatoes
Tomatoes provide many impressive health benefits, several of which can
be attributed to their high lycopene content.
Lycopene is a type of carotenoid that reduces your risk of heart disease,

stroke and prostate cancer (53  , 54  , 55  ).
Studies show that it may also protect your skin from the damaging rays of
the sun (56  , 57  , 58  ).
In one study, women who ate a mixture of foods high in lycopene and
other plant antioxidants had a measurable decrease in wrinkle depth after
15 weeks (59  ).
Cooking tomatoes with healthy fats, such as olive oil, significantly boosts
the absorption of lycopene into the body (60  ).

BOTTOM LINE:
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Tomatoes are high in lycopene, which protects skin from sun

damage and may help reduce wrinkles.
10. Spices
Spices do more than just add flavor to your food. They also contain
various plant compounds that may have beneficial effects on your health
(61  ).
Interestingly, research suggests some spices may even help your skin
look younger.
Cinnamon has been shown to increase collagen production, which may

lead to increased skin firmness and elasticity (62  ).
It may also reduce the skin damage that occurs as a result of advanced
glycation end-products (AGEs), which are formed when blood sugar levels
are high (63  ).
Additionally, research suggests that capsaicin, which is found in chili

peppers, may reduce some of the age-related changes that occur in skin
cells (64  ).
Furthermore, ginger contains gingerol. This compound has anti-

inflammatory effects that may help prevent the age spots that develop
due to sun exposure (65  ).
BOTTOM LINE:
Certain spices contain plant compounds that boost collagen
production, protect cells from high blood sugar levels and help
prevent sun damage.
11. Bone Broth 

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Bone broth has recently become very popular among health-conscious

people.
It's made by cooking bones from meat, poultry or fish for an extended
period of time. This releases minerals and other beneficial components.
One of these components is collagen, which has been credited with

beneficial effects on muscle and bone health (66  , 67  , 68  ).
Although there is no published research on bone broth itself, there's

evidence suggesting that the collagen in it may help reduce signs of
aging.
When cooked, collagen breaks down into gelatin, which is rich in the
amino acids glycine, proline and hydroxyproline. Your body can absorb
these amino acids and use them to form new collagen in your skin (69).
Controlled studies have shown that consuming collagen may improve

skin elasticity, moisture and firmness, while reducing wrinkles (70  , 71,
72).
In one study, wrinkle depth was significantly reduced in postmenopausal

women who took a collagen supplement along with other skin-supporting
nutrients like vitamins C and E for 12 weeks (72).
BOTTOM LINE:
Bone broth's high collagen content may improve skin elasticity
and reduce wrinkles and other signs of aging.
Take Home Message

Unfortunately, there's no way to actually turn back the clock.
However, the foods on this list can improve the function of your skin and

help you look younger.
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They will also help you remain healthier and younger looking as you age.
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3/1/2020 11 Foods That Can Help You Look Younger

NUTRITION u Evidence Based

11 Foods That Can Help You Look

Aging is a natural part of life that can't be avoided.

Here are 11 foods that can help you look younger.

1. Extra Virgin Olive Oil

Additionally, nearly 73% of olive oil consists of monounsaturated fat,

Two studies looked at food records and questionnaires completed by

Green tea is particularly high in antioxidants called polyphenols, which

Its long-chain omega-3 fats are beneficial against heart disease,

It contains a carotenoid antioxidant called astaxanthin, which is

In one study, people with sun-damaged skin who were given a

Research suggests it may reduce blood pressure, increase insulin

Chocolate contains antioxidants called flavanols, which protect the skin

In other studies comparing high-flavanol and low-flavanol cocoa on skin

In another study, researchers measured elasticity and other skin qualities

In controlled studies, women who consumed flaxseeds or flax oil for 12

Pomegranates decrease inflammation, help prevent damage from high

What's more, researchers suggest that different parts of the pomegranate

They also taste delicious and are extremely versatile.

Furthermore, avocados contain unique compounds called

Lycopene is a type of carotenoid that reduces your risk of heart disease,

Tomatoes are high in lycopene, which protects skin from sun

Cinnamon has been shown to increase collagen production, which may

Additionally, research suggests that capsaicin, which is found in chili

Furthermore, ginger contains gingerol. This compound has anti-

11. Bone Broth 

Bone broth has recently become very popular among health-conscious

One of these components is collagen, which has been credited with

Although there is no published research on bone broth itself, there's

Controlled studies have shown that consuming collagen may improve

In one study, wrinkle depth was significantly reduced in postmenopausal

Take Home Message

Looking to cut back on sugar? We’ll give you some

Enter your email

Your privacy is important to us

READ THIS NEXT

Why Do I Have Saggy Skin, and What Can I Do

Saggy skin can be caused by many things. We explore the causes,

Is Translucent Skin Normal?

Medically reviewed by Karen Richardson Gill, MD, FAAP

Translucent or porcelain skin can occur naturally based on genetics.

How Many Different Kinds of Facial Blemishes

Top 7 Foods That Can Cause Acne

What Causes Dark Underarms, and How Are

Your underarms should be a shade similar to the rest of your skin. If

18 Remedies for More Even Skin

What Causes Sallow Skin and How Is It

Jowls: Why It Happens and What You Can Do

Causes of and Treatments for Crepey Skin

How Collagen Can Boost Your Body’s Skin,

Medically reviewed by Cynthia Cobb, DNP, APRN

Get our wellness newsletter

Enter your email

Your privacy is important to us

About Us Health Topics

Health News Contact Us

Find An Online Doctor Do Not Sell My Info

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