If we really are what we eat, it’s time to step away from the Swedish Fish and pick up something slightly less processed. While it’s true that no single food will erase laugh lines or make you feel 22 again, a healthy diet full of anti-aging foods can boost skin quality, improve immunity, and more. Stock up on these expert-approved ingredients next time you’re looking to fill that grocery cart.
No matter which nut you choose — Brazil, cashew, macadamia —they’re all anti-aging heroes thanks to their cholesterol-loweringand anti-inflammatory effects, says Julieanna Hever, a plant-based dietitian. Aim for one to two ounces each day, as they’re also fantastic sources of protein, fiber, and micro nutrients.
If you want to feel good all the way down to your bones, then you need to take care of, well, your bones. That’s where sesame seeds come in. “These are high in calcium and rich in other minerals like iron, magnesium, phosphorous, and fiber,” says Annie Kay, lead nutritionist at Kripalu Center for Yoga & Health. “A mineral-rich diet, along with adequate and appropriate movement, are a recipe for healthy bones for life.”
This tropical favorite can help you appear seriously dewy: “Pineapple is rich in a mineral called manganese, which is needed to activate an enzyme called prolidase,” says Lisa Hayim, R.D., founder of The Well Necessities and TWN Collection. “Prolidase provides the amino acid proline for the formation of collagen in skin, which plays a role in skin strength and elasticity.”
Sorry, but you’re going to have to pass on the milk chocolate and pick up the dark variety if you want to lock in those anti-aging health benefits. Why? “Dark chocolate is loaded with flavanols, which are believed to benefit [your] appearance by increasing blood flow to the skin,” says Mitzi Dulan, R.D., author of The Pinterest Diet. “Flavanols also absorb UV radiation, protecting your skin from the damaging effects of the sun.”
While nearly every mammal can make vitamin C naturally, humans lost that oh-so-stellar skill millions of years ago. But that doesn’t mean our bodies don’t need it. “Vitamin C plays a critical role in maintaining optimal genetic health, [and] it’s a crucial way to keep your skin looking brighter and younger,” says Sharon Moalem, M.D., Ph.D., author of The DNA Restart. Science backs her up, as a study published in the Journal of Clinical Nutritionfound that women who consumed greater amounts of it had smoother skin and fewer wrinkles.
These tiny berries pack a mighty punch, as they contain more antioxidants than almost any other fruit, says celebrity nutritionist Lisa DeFazio. “They [also] give you protection against skin-damaging free radicals from sun exposure, stress, and pollution, and they have vitamin C, which helps prevent the wrinkles.”
Treat yourself to a slice of this summer fruit to keep your skin young. “Watermelon is packed with lycopene, which [acts] as a natural sunblock, protecting it from ultraviolet rays that damage and age the skin, create sunspots, and make skin look weathered,” say Lyssie Lakatos and Tammy Lakatos Shames, AKA The Nutrition Twins. The water content doesn’t hurt either, as its massive amounts helps keep your skin hydrated and plump, DeFazio adds.
