Superfoods are full of fiber, antioxidants, essential fatty acids and Vitamins especially vitamin C and Vitamin K which are needed for a healthy and younger looking skin. Such foods not only treat or prevent illness but also reduce the physical signs of aging and improves the immune system of the body.
Everyone has to age, but changing the diet and lifestyle makes a big difference in the way one looks. The most well-known Super Foods that should be consumed on a daily basis are listed below:
1. Nuts and Seeds
Nuts like almonds and seeds like sunflower seeds are full of powerful antioxidants, Vitamin E, Vitamin C, zinc and selenium that can help maintain the elasticity of skin’s and also reduces the risk of skin cancer. These foods are a great source of healthy fats and omega 3 fatty acids.
One needs to consume a handful of muesli as a snack whenever hunger strikes. Prefer unsalted and raw nuts. Chia seeds and Flax seeds should be consumed daily. You may add a spoon of either chia seeds or flax seeds in your smoothie, cereal or even in the dough to make chapatis. These seeds help to erase blemishes, soften wrinkles and keeps the skin hydrated and supple. Sesame seeds contain zinc that reduces the oily sebum that leads to clogged pores. Walnuts are a good source of essential fatty acids that our body cannot make itself.
Nuts also help in maintaining a healthy weight.
Berries are the best source of antioxidants that are full of vitamins. They are naturally high in flavonoids.
Berries tend to provide anti-aging benefits. They are rich in Vitamin C which is essential for collagen production (the protein required for a smooth young-looking skin. Collagen control the strength, firmness and flexibility of the skin). Vitamin C also fights inflammation. Berries improve neurological degeneration and inhibit the growth of cancer cells. They reduce skin inflammation and improves digestion too. Ellagic acid in berries protects against UV rays and can also help in preventing wrinkles.
One needs to either consume berries in the form of a snack or a smoothie to start the day. One may also consume a cup of frozen berries on a daily basis.
3. Sweet Potatoes
Sweet potatoes are packed with carotenoids and vitamin C which boosts collagen production. Sweet potatoes are a rich source of beta-carotene which is known to destroy free radicals thus preventing damage to skin cells. The body naturally converts beta-carotene to vitamin A which fights signs of aging.
It is an anti-inflammatory herb helps in preventing and treating skin problems like eczema and rosacea. Turmeric should be consumed in meals or taken in warm milk before going to bed.
5. Leafy Greens
Leafy greens like spinach, kale, asparagus, dandelion leaves, turnip greens, mustard greens, broccoli , and bell peppers that are loaded with nutrients (vitamin A, Vitamin K, and iron), beta-carotene and lutein which supports the health and appearance of eyes. Lutein protects the skin from oxidative damage which makes the skin dry and wrinkled. Broccoli also contains a compound called sulforaphane which is a powerful protective agent against the sun damage. Spinach is rich in folate that aids in the repair of DNA and helps in reducing the risk of skin cancer.
Red bell peppers have more Vitamin C and antioxidants than in an orange, yellow or green bell peppers. The spicier or hot peppers are loaded with capsaicin (a compound that improves circulation and promotes the release of toxins from the skin). Thus, hot peppers are also a fat burners.
Green leafy vegetables should be consumed preferably cooked at least once a day.
Avocados are a good source of healthy fats that are needed to keep the skin flexible and moisturized. They contain compounds that protect the skin from sun damage due to Ultraviolet rays, thus consuming avocadoes helps in preventing wrinkles. Avocadoes are also a good source of Vitamin E, Vitamin C, potassium, folic acid and antioxidants that support the process of skin regeneration. The best way to consume avocados is to slice them in the salad or make guacamole.
7. Coconut Oil
Coconut oil is an age-old remedy for glowing skin which can be consumed daily to improve digestion and reduce the risk of various diseases. Coconut oil also aids in losing weight and helps in boosting energy at the same time. Coconut oil can be used as a daily moisturizer also. It should be used in normal cooking in place of butter or other oils.
Tomatoes get their bright red color from Lycopene, which is a powerful antioxidant that eliminates the skin aging free radicals from ultraviolet exposure. Tomatoes contain beta-carotene and lutein also that protect the skin and helps in preventing wrinkles. Tomtates may be consumed as in salads or cooked to prepare dishes. It should be paired with some source of fat like olive oil or cheese as fat increase the absorption of carotenoids.
Carrots are the rich source of beta-carotene which gets converted to vitamin A and helps in smooth functioning of the eyes. Carrots also protect skin from photo aging or premature wrinkling of skin due to UV exposure.
10. Dark Chocolate
Dark chocolate is rich in antioxidants like flavonoids that fight free radical and improves skin hydration. It helps the skin to protect itself from UV damage. The flavanols in chocolate help to reduce the roughness of the skin leading to healthier appearance and feel.
Exercise daily and get enough sleep to look fresh and healthy always. Exercise does wonders by improving heart function, improves blood circulation and helps to flush away toxins from the body. Sleep lets the body recover from all the stress during the day. Growth hormones are produced during the sleep to repair bones, muscles and skin tissues.
Healthy foods keep us healthy on the inside and repair us and also help us look young from the outside, with youthful skin, strong nails and long full hair. Eating well gives the cells the proper tools to function at their best.