Okay, okay, food can’t literally make you “age backwards,” but it does have powers unlike any skincare serum or moisturizer on Earth — yet we’re often quick to dismiss diet in favor of a complicated skincare routine. The right foods that contain antioxidants can fight cellular aging, protect your cells from oxidative stress (or free radicals, as they’re often called), and prevent these from damaging DNA and speeding up signs of aging. The right foods that contain essential vitamins and minerals can also boost collagen production, which promotes smoother, healthier-looking skin.
But what are the “right” foods? It’s important to remember that balance is key here. Getting a little of this and a little of that, while keeping processed foods that are high in sugar to a minimum and enjoying them in moderation can take your body, skin, and mind a long way. Here are 12 anti-aging foods that support longevity and protect against oxidative stress.
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1. Blueberries
Blueberries contain a wealth of antioxidants—particularly anthocyanins—and they are so good for your health and skin. They help neutralize free radicals and reduce oxidative stress, while improving skin health with an abundance of vitamin C. They’ve even been shown to improve memory and cognitive function by protecting brain cells from oxidative stress.
2. Spinach
Compounds like Lutein and Zeaxanthin neutralize free radicals and protect your eyes and brain from oxidative stress. Spinach also contains vitamin C, beta carotene, and has a high water content to moisturize skin from the inside out.
3. Walnuts
Walnuts have omega-3 fatty acids to support the brain, polyphenols and vitamin E to reduce inflammation, and magnesium and L-arginine to improve blood flow and vessel health.
4. Extra Virgin Olive Oil
The next time you reach for something to dress up your salad or moisten your bread, choose extra-virgin olive oil. EVOO is rich in polyphenols that protect your cells from oxidative stress. It also has vitamin E and healthy fats that make your skin glow and support collagen production.
5. Tomatoes
Tomatoes are rich in an antioxidant called lycopene that fights free radicals and protects your skin against damaging UV rays. And that’s not where their goodness ends. Their vitamin C content helps make collagen while fighting inflammation.
6. Green Tea
Green tea is loaded with catechins like EGCG (epigallocatechin gallate). This is a powerful antioxidant that fights free radicals and helps preserve telomere length — this length is associated with youth and health. Green tea also contains L-theanine, which improves focus, memory, and calmness.
7. Avocados
You can thank the monounsaturated fats in avocados for helping to make your skin smooth, hydrated, and supple. Its vitamin C content helps build collagen, while vitamin E protects skin against dryness and sun damage.
8. Sweet Potatoes
Sweet potatoes combine the benefits of fiber (for healthy digestion), antioxidants like beta carotene, and vitamins A and C to protect your skin, brain, gut, immune system, and more.
9. Pomegranates
Pomegranates are rich in a special antioxidant called ellagitannins that your gut converts into urolithin A. This repairs and regenerates mitochondria, preserves muscle function, and boosts cellular energy.
10. Garlic
The three major components that make garlic a powerhouse include allicin, a sulfur compound that’s an antioxidant, selenium, and vitamin C — both of which protect cells from oxidative stress and help boost collagen production.
11. Dark Chocolate
Leave room for a little dessert: in this case, dark chocolate with a high cacao content (70% or more), which is a powerful anti-aging food. This bitter-sweet treat contains antioxidants, fiber, and flavonoids increase blood flow to the brain to support cognitive health.
12. Red Grapes
Resveratrol îs perhaps the most popular antioxidant present in red grapes, and it’s one that fights free radicals that can lead to oxidative stress and premature aging. This grape’s polyphenols also protect your DNA, plus they are rich in vitamin C.
