Anti–Ageing Foods, Diet and More

Ageing is a natural process. With every passing second, your cells age. But have you ever wondered about breaking this natural phenomenon and ways to look young? We are what we eat, and the food we eat may help us treat and prevent almost any issue. Your skin is a perfect mirror of your nutritional intake. It shines when you have adequate antioxidants, fats, water and vital nutrients. Not everything your skin needs is present in lotions, creams, masks, and serums. Hence, some anti-aging foods may help you prevent signs of aging and will help you look young inside out.

Below is a list of foods with anti-ageing properties and help you stay healthy.

Foods with Anti Ageing Properties

1. Berries

Several studies prove the anti-ageing properties of berries. Berries like strawberries and blueberries are rich in antioxidants and have a range of health benefits. One of the health benefits includes reducing hypertension and thus improving cardiovascular health. In addition, berries contain anthocyanins, a flavonoid having antioxidant properties. As a result, it reduces free radical damage. Furthermore, it results in younger-looking skin. 

The antioxidant properties of berries also help to improve skin and hair. Many types of berries also have anticancer effects because of their antioxidant properties. In addition, berries prevent the body from various degenerative diseases.

2. Bananas

You can find this fruit in every household as it is pocket friendly, nutritious, and has high potassium levels. In addition, it has high magnesium, potassium, and vitamin C. These vitamins and minerals help to get younger-looking skin. It helps to keep the skin tight, firm and prevents sagging of the skin. In addition, the nutrients in bananas have antioxidant properties, which have a protective effect against skin ageing.

The water content in bananas helps to hydrate the cells, have a firming effect on them, and ultimately on your skin too.

For banana – 100 grams contains:

• Calories: 112
• Protein: 1.37 g
• Carbohydrate: 28.7 g
• Fat: 0.416 g
• Fibre: 3.28 g 
• Vitamin C – 7 mg
• Potassium – 88 mg
• Calcium – 17 mg
• Phosphorous – 27.7 mg
• Sodium – 36.6 mg
• Magnesium – 34 mg

3. Fatty Fish

Fish like tuna, mackerel, sardines etc., have good fat, known as unsaturated fat. In addition, it contains omega-three fatty acids, polyunsaturated fatty acids and monounsaturated fatty acids. These all are anti ageing foods that have anti-ageing properties and help to make the skin look younger. Furthermore, they speed up the rate of metabolism in the body and provide early satiety. As a result, they also help to lose weight.

Fatty fish is very nutritious. They have a high biological value protein that is quickly metabolised in the body. Apart from good fat and protein, fatty fish contains minerals like magnesium, selenium, etc. and fat-soluble vitamins like A, D, E, K.  Research suggests that fatty fish have anti-ageing properties. Moreover, it helps to maintain a healthy heart, good cognitive function and helps to regulate blood glucose levels.

4. Avocado

Studies have proven the potential anti-ageing of avocado. It is the only fruit with good fats like PUFAs and MUFAs. These fats come under omega-three fatty acids that are very beneficial to your health.

Avocados are rich in potassium and antioxidants. These nutrients help in anti-ageing by acting as a protective agent against free radical damage to the skin. Furthermore, potassium helps maintain the osmolality of the body. 

The antioxidants in avocados also protect the body from degenerative diseases like cancers, Parkinson’s disease etc.

The Nutritional Value of Avocado for 100 grams is as follows: –

• Calories – 160 kcal
• Carbohydrates – 8.53 g
• Proteins – 2 g
• Fats – 14.7 g
• Fibre – 6.7 g
• Moisture – 73.2 ml
• Calcium – 12 mg
• Magnesium – 29 mg
• Phosphorous – 52 mg
• Potassium – 485 mg
• Sodium – 7 mg
• Vitamin C – 10 mg
• Vitamin A – 7 mcg
• Folate – 81 mcg
• Choline – 14.2 mcg
• Vitamin K – 21 mcg

5. Chia Seeds

There is a wave of chia seed addiction for health freaks because of their tremendous benefits. Also, it is known as one of the best anti-ageing food that contains a high content of good fats and omega-three fatty acids called alpha-linolenic acid (ALA). These healthy fats aid in anti-ageing and provide healthy and younger-looking skin. Along with this, chia seeds are rich in fibre. 

Other benefits of chia seeds include blood pressure management, anti-inflammatory effects, weight loss properties, etc.

The nutritional value of chia seeds for 100 grams is as follows: –

• Calories – 534 kcal
• Carbohydrates – 28.9 g
• Proteins – 18.3 g
• Fats – 42.2 g
• Fibre – 27.3 g
• Moisture – 6.96 ml
• Calcium – 255 mg
• Iron – 5.73 mg
• Magnesium – 392 mg
• Phosphorous – 642 mg
• Potassium – 813 mg
• Sodium – 30 mg
• Zinc – 4.34 mg
• Selenium – 25.4 mcg
• Folate – 87 mcg
• Choline – 78.7 mcg

6. Nuts

Handful of nuts are a good option when you want something while binge-watching. They are a good source of plant-based protein, fat, fibre and contain vitamins A, D, E, and K and high amounts of magnesium. 

Regular nut consumption aids in anti-ageing and gives a golden glow to the skin. Nuts also lower the risk of obesity, type 2 diabetes and heart diseases. In addition, regular consumption of nuts boost memory and enhances cognitive function. Healthy munching options for nuts include almonds, walnuts, cashew nuts etc. However, you should not consume salted nuts as they lead to a rise in blood pressure due to the high salt content. 

Walnut is the best nut for anti-ageing. The omega-3 content in walnuts makes them an excellent food to prevent ageing.

7. Beans

Beans are one of the best anti-ageing foods. In addition, they are very healthy for the heart because they are fat-free and contain ample proteins. All beans have anti-ageing properties due to their high antioxidant levels.

They also help to regulate blood sugar, lower cholesterol, and are a good source of potassium and magnesium. Furthermore, their folic acid is also good for the brain.

8. Olive Oil

Olive oil is a wonder oil made by nature to benefit you. Whether you consume it or apply it to your body, it is high in oleic acid, an essential fatty acid for optimum functioning. In addition, this fatty acid has anti-inflammatory properties that are an anti ageing, aids weight loss, regulates blood sugar levels and keeps the heart healthy. Studies prove the practical benefits of olive oil on human health.

The nutritional value of olive oil for 100 ml is as follows: –

• Calories – 884 kcals
• Fats – 100 g
• Vitamin E – 14.4 mg
• Vitamin K – 16.2 mcg
• Monounsaturated fatty acids – 73 g
• Polyunsaturated fatty acids – 10.5 g

9. Dark Chocolate

Cocoa in dark chocolate is a flavonoid that helps to prevent skin ageing. Research proves that cocoa activates nitric oxide and increases its bioavailability. As a result, it increases blood circulation in the skin. Increased blood circulation increases the oxygen supply to the skin and makes it supple and wrinkle-free.

Dark chocolate is a healthy food disguised as a tasty treat. It can make you happy after consumption by releasing endorphins. Endorphins are hormones that make you happy and feel good. Dark chocolate is high in few minerals and has antioxidant properties. Resveratrol, an antioxidant present in dark chocolate, increases HDL (good) cholesterol in the body. In addition, Epicatechin in dark chocolate has anti-ageing properties and enhances performance. Studies have proven the beneficial effects of dark chocolate on heart health.

The correct dose of dark chocolate is about 10 grams per day. However, ensure that the chocolate you eat has a high percentage of cocoa with no or minimum sugar and fat content.

The Nutritional value of dark chocolate (70-85%) for 100 grams is as follows: –

• Calories – 598 kcal
• Carbohydrates – 45.9 g
• Proteins – 7.79 g
• Fats – 42.6 g
• Fibre – 10.9 g
• Moisture – 1.37 ml
• Calcium – 73 mg
• Iron – 11.9 mg
• Magnesium – 229 mg
• Phosphorous – 308 mg
• Potassium – 715 mg
• Sodium – 20 mg
• Zinc – 3.31 mg
• Selenium – 6.8 mcg
• Caffeine – 802 mg

Anti–Ageing Diet Chart

Day 1 Diet

• Breakfast (8:00-8:30 AM): Chicken sandwich (2 slices multigrain bread) + 1 cup skimmed milk
• Mid-Meal (11:00-11:30 AM): ½ cup pomegranate
• Lunch (2:00-2:30 PM): Veg pulao rice 1 cup + 1 cup Soya Chunk curry + ½ cup low-fat curd/ 1 cup salad.
• Evening (4:00-4:30 PM): One cup light black/green tea+ two biscuits/nuts
• Dinner (8:00-8:30 PM): One multigrain roti/Chapati + Cooked Okra ½ cup + 1 cup soup

Day 2 Diet

• Breakfast (8:00-8:30 AM): Chapati 1+ Egg bhurji ½ cup/egg omelette (1 egg)
• Mid-Meal (11:00-11:30 AM): A glass of almond milkshake with dark chocolate
• Lunch (2:00-2:30 PM): Two Multigrain roti +½ cup salad + Salmon curry (50 gm fish) + 1/2 cup cooked cabbage
• Evening (4:00-4:30 PM): ½ cup kale + Pecans salad
• Dinner (8:00-8:30 PM): One multigrain roti/chapati + Cooked tomatoes ½ cup + 1 cup soup

Day 3 Diet

• Breakfast (8:00-8:30 AM): One rice dosa and sambar + ½ cup Brussel masala sprouts
• Mid-Meal (11:00-11:30 AM): One glass blueberry/blackberry milkshake
• Lunch (2:00-2:30 PM): One cup rice + Kidney beans curry ½ cup + ½ cup cucumber salad + cooked okra ½ cup
• Evening (4:00-4:30 PM): Chicken bone broth 1 cup
• Dinner (8:00-8:30 PM): One chapati + 1 cup cooked bitter gourd + 1 cup light soup

Day 4 Diet

• Breakfast (8:00-8:30 AM): Two moong dal chilla + Tomato chutney + 1 glass of skim milk.
• Mid-Meal (11:00-11:30 AM): Two medium orange
• Lunch (2:00-2:30 PM): Two chapatis, a cup of dal, Grilled chicken 50 gm, and Kale salad with olive oil
• Evening (4:00-4:30 PM): Brown rice flakes (Poha) with nuts – 1 cup.
• Dinner (8:00-8:30 PM): Broken wheat Upma one cup+ 1/2 cup green beans sabzi + Paneer bhurji

Day 5 Diet

• Breakfast (8:00-8:30 AM): Mushroom Paratha 1 + Tomato chutney + chia seed yoghurt.
• Mid-Meal (11:00-11:30 AM): Plain Yoghurt with raw vegetables / grilled vegetables -1 cup
• Lunch (2:00-2:30 PM): 1.5 cup rice + Fish masala 1 cup( fish 50 g)+ cooked snake gourd 1/2 cup.
• Evening (4:00-4:30 PM): Avocado milkshake 1/2 cup.
• Dinner (8:00-8:30 PM): 1 Multigrain roti / chapattis + 1/2 cup paneer curry

Day 6 Diet

• Breakfast (8:00-8:30 AM): 2 Idli + Half a cup of sambhar + 1 tablespoon Green chutney/Tomato Chutney + 1 egg white
• Mid-Meal (11:00-11:30 AM): One glass walnut milkshake with dark chocolate
• Lunch (2:00-2:30 PM): One cup rice + Soya chunk curry ½ cup + Cooked Okra ½ cup + small cup low-fat curd.
• Evening (4:00-4:30 PM): 1 cup light black/ Green tea + ¼ cup mix nuts.
• Dinner (8:00-8:30 PM): 1 Multigrain roti / chapati + Ridge gourd sabji 1/2 cup + Tofu Soup

Day 7 Diet

• Breakfast (8:00-8:30 AM): Paneer Paratha 2 + Green chutney.
• Mid-Meal (11:00-11:30 AM): Two Plums / One pink grapefruit.
• Lunch (2:00-2:30 PM): One cup rice + chicken curry (50 gm chicken) + Palak sabzi 1/2 cup + 1/2 cup low fat curd.
• Evening (4:00-4:30 PM): One cup roasted beetroot cucumber salad.
• Dinner (8:00-8:30 PM): A cup of broken wheat Upma + ½ cup cooked green beans + portion of lemon chicken

Bottom Line

Including the foods in this article and following the diet makes the skin younger and wrinkle-free. Drinking plenty of 3-4 litres of water, sleeping for 7-8 hours daily, maintaining a healthy skincare routine, protecting the skin from pollution are some of the things which need to be done along with the diet for the diet to be effective.

Frequently Asked Questions

Q. Which food makes you look younger?

A. Foods rich in antioxidants, healthy fats, and good quality protein will make you look younger. For example, berries, avocado, olive oil, egg, nuts etc., help to maintain a healthy lifestyle (including proper hydration and sleep) and make you look younger.

Q. Which foods cause ageing?

A. Fast foods and highly processed foods lose all their nutrients. Grilled, roasted, deep-fried foods have a lot of anti-nutrients due to the processing technique and are harmful to health and skin.

Q. How can I stop my face from ageing?

A. Maintaining a proper skincare routine, protecting your face from pollution, sleeping for 7-8 hours a day stops your face from aging. In addition, eating food rich in healthy fats and antioxidants also works for the same.

Q. What can I drink to look younger?

A. Red grapes, lemon juice, coconut water, fresh juice have antioxidants that have anti-ageing properties. You can consume any of these, and it will help to improve your skin. 

Q. What should I eat to avoid wrinkles?

A. Foods rich in antioxidants, healthy fats, and good quality protein will make you look younger. For example, berries, avocado, olive oil, egg, nuts etc. are all anti ageing foods that help to maintain a healthy lifestyle, and along with it proper hydration and sleep help to look healthy and younger.

Q. Does coffee age your skin?

A. Yes, it does. Overconsumption of caffeine affects your skin in destructive ways and results in premature ageing, wrinkles, and dull-looking skin.

Q. Which vitamin is best for anti-ageing?

A. Vitamin C is best for anti-ageing. Vitamin C is an antioxidant and protects the skin from harmful free radicals. Consumption of vitamin C results in healthy, wrinkle-free, bright and younger-looking skin.

Q. Does an egg mask tighten skin?

A. Yes. Eggs contain all essential amino acids which help to improve skin health. Applying an egg white mask may result in tightened and firm skin, free from wrinkles. In addition, it helps to close open pores and reduces acne by getting rid of dirt build-up in the pores.

Q. Does coconut oil tighten skin?

A. Yes, it does. It helps in making the skin hydrated, wrinkle-free and younger-looking. It has the property of moisturising the skin like no other moisturiser. In addition, it prevents the skin from sagging.

Q. Is lemon suitable for the face?

A. Lemon is a natural source of the antioxidant vitamin C. Vitamin C is best for anti-ageing. Vitamin C is an antioxidant and protects the skin from harmful free radicals. Consumption of vitamin C results in healthy, wrinkle-free, bright and younger-looking skin. Lemon juice, honey and milk powder face mask helps to unveil glowing skin.

Q. Is honey good for your skin?

A. Honey protects the skin against acne, eczema, rashes etc. It is also an excellent anti ageing food. Moreover, it speeds up the healing process of your skin. The topical application of honey leaves your skin glowing with a golden hue.

Q. Is turmeric good for your skin?

A. It has antioxidant and anti-inflammatory properties. In addition, they provide a lustre and premium glow to the skin.

Q. Is banana good for anti-ageing?

A. Banana has potassium, magnesium and vitamin C apart from other nutrients. It helps in anti-ageing.

Q. What fruits make you look younger?

A. Most seasonal fruits help to make you look younger. These include berries, bananas, citrus fruits etc.

Q. How can I delay ageing naturally?

A. Eating foods rich in antioxidants, healthy fats, and good quality protein will make you look younger—for example, berries, avocado, olive oil, egg, nuts etc. While maintaining a healthy lifestyle, including these foods regularly, proper hydration and sleep, will make you look younger.

Q. Which dry fruits are best for anti-ageing?

A. Various dry fruits that are best anti ageing foods. These include prunes, figs, almonds, cashew nuts, walnuts, and pistachios.