10 foods that slow down the aging of the skin and the body as a whole

Posted on Jul 2, 2022      115

Foods that slow down aging - are they real? Let us help you understand this question.

Genes and ecology are essential factors, but not the decisive ones. Lifestyle and nutrition - that is the key to longevity and youthfulness.

You should think about your diet from the age of 20, and better yet, earlier. Our body is programmed to live at least 100 years. But it all depends on how you treat yourself, how you eat and what lifestyle you lead.

Today, we offer you an overview of foods that have a rejuvenating effect. So, what to eat to not age?


The first product that prolongs youth and slows the aging of the skin is the avocado. The fruit contains lutein, which protects the body from UV rays and negative environmental influences, thus having a beneficial effect on the condition of the skin.

It also contains vitamin E, which is a very important element for the health of the skin. It stimulates cell regeneration and renewal processes, prevents premature skin aging, preserves and maintains its beauty, smoothes wrinkles.

As we age, eyesight declines, but avocados can slow this process down. Elements such as lutein and zeaxanthin do:

  • protect the eyes from ultraviolet rays and blue light;
  • Strengthen the walls of eye vessels;
  • Reduce the risk of age-related macular degeneration.


Nuts are a treasure trove of nutrients that are essential for the full functioning of the body. Just a few grams of nuts (4-5 pieces) every day can prolong life.

  • Nuts contain polyphenols and omega-3 fatty acids, which are important for the heart and blood vessels, resist cognitive decline (reduced memory, mental performance and others) and promote rejuvenation.
  • The high level of antioxidants in nuts helps to keep the skin young, reduces the risk of cardiovascular disease, and prevents some forms of cancer.

Scientists believe that the most useful species are walnuts and almonds, but any kind is good. You can even fried, but the main thing is with little salt and sugar.


These vegetables contain the antioxidant lycopene (the highest concentration in the skin), as well as vitamins A and C - this combination helps to improve skin condition and renew facial skin. In addition, lycopene protects skin from the sun’s rays, thus slowing down the aging process.

The health benefits of lycopene don’t stop there. It also prevents the development of atherosclerosis and coronary heart disease. Thermal processing does not destroy this pigment, so it is found not only in raw tomatoes, but also in sauces, pastes, and juices.

Remember that lycopene is the pigment that colors the fruit of some plants. What can be deduced from this? The redder the tomato, the more lycopene it contains.

The red vegetable contains another element that slows aging - vitamin K. We need it for normal blood clotting and maintaining healthy bones and joints.


Researchers from Ohio University say that sea fish helps in the fight against aging because it contains omega-3.

During the aging process, DNA fragments (telomeres) are reduced, leading to various diseases and premature death. American researchers found that the more unsaturated omega-3 fatty acids in the body, the longer the telomeres. Thus, omega-3s slow down the oxidative process, slowing down aging.

All the same scientists recommend eating saltwater fish 2-3 times a week - it can be sardine, herring, mackerel, salmon, salmon and others.

Sea fish also contains other important elements: iodine, copper, manganese, fluorine, and vitamin D. It has positive effects not only on the heart and skin but also prevents the occurrence of dementia.

Green Tea

Green tea is rich in antioxidants (hydroquinones), which fight free radicals, protecting cells and slowing down aging.

But hydroquinones only have a powerful anti-aging effect when combined with zinc. This can be done by adding nuts, fish, vegetables, beef, lamb, and other healthy foods to your diet.

Regular consumption of tea also reduces the risk of developing cancer.

Dark Chocolate

The base of dark chocolate is cocoa beans, which contain the antioxidant flavonoids. The latter slows down the process of collagen fiber destruction and improves metabolism in our skin.

Simply put, dark chocolate prevents premature aging. The treat also reduces the risk of melanoma, a skin cancer.

Remember to consume only good quality chocolate and in moderation. Good dark chocolate has at least 70% cocoa. Milk chocolate has much less cocoa, so it will not help in the fight against aging.

Doctors say that you can eat only half a bar of dark chocolate per day without harming your health. And it is better to do it in the first half of the day, because it contains substances that can disrupt falling asleep.


Berries also help in the fight against premature aging. Because of their high anthocyanin content, eating berries will help suppress inflammatory reactions in the body.

Anthocyanins are plant pigments that give rich color. Therefore, the darker the color of the berry, the more anthocyanins it contains. Berries rich in this pigment are:

  • blueberries;
  • cranberries;
  • raspberries;
  • blackberries;
  • blackcurrants;
  • strawberries, etc.

Flavonoids and fizetine (most in strawberries) in berries strengthen the immune system and reduce the number of damaged cells in the body.

The berries (especially many in strawberries) contain ellagic acid, which protects the elastic fibers in the skin from damage (prevents wrinkles). It is also worth noting that the use of berries protects against age-related memory loss and other negative changes in brain tissue.

Leafy greens

These plants from the garden are not usually taken seriously by people. You shouldn’t dismiss leafy greens because they are rich in vitamins, mineral salts, essential oils and pigments that have a positive effect on the body, as well as giving the skin a healthy glow and slowing down aging.

Of the list of vitamins and minerals, folic acid (vitamin B 9) can be highlighted. It prevents memory impairment and the development of dementia, and also reduces the likelihood of cardiovascular disease.

Of the leafy greens, nutritionists highlight:

  • parsley;
  • dill;
  • spinach:
  • lettuce.

To get the healing effect, it is enough to eat a small bundle of greens a day.


The chief weapon in the prevention of cancer, which so often shortens life, is cabbage. Glucoraphanin is the substance for which cabbage is prized. In the human body, it is converted to sulforaphane, which has anti-cancer and antibacterial effects.

Glucoraphanin is most abundant in broccoli and cauliflower. But remember that this valuable substance is destroyed by heat treatment, so it is better to eat cabbage in raw form.

Cabbage is also rich in polyphenols and calcium. The former help fight cell damage, and calcium (its digestibility from cabbage is 2 times higher than from dairy products) preserves the strength of the bones.

Pumpkin seeds

Pumpkin seeds are unique in their composition: they contain a true “cocktail of youth”.

  • The zinc in the seeds stimulates the synthesis of collagen, thus contributing to the regeneration and restoration of skin cells, maintain healthy hair, nails and blood vessels. Zinc also supports the immune system at a high level.
  • Pumpkin seeds include antioxidants - carotenoids and vitamin E. They protect cells from the damaging effects of free radicals that trigger the aging process. Vitamin E also normalizes blood pressure and fights cognitive disorders (reduced memory, mental performance, etc.).
  • Pumpkin seeds are a rich source of beneficial unsaturated fatty acids that have a beneficial effect on the cardiovascular system. And tryptophan in the composition helps us to sleep better, which is very important for the preservation of youth and recovery of the body.

It is recommended to consume 30 - 35 grams of pumpkin seeds a day (which is ¼ cup).


Do you want to live a long and happy life? Then try to include at least a few anti-aging products from this article in your diet. Do not forget about sports and about eliminating bad habits from your life.

Of course, the list of healthy foods designed to preserve our youth and beauty does not end here. But each of these foods can be found at the nearest supermarket.

Teg:   skin  aging  slow