Instead of Botox, Eat These 8 Popular Foods

The journey to find the fountain of youth can be an expensive one.

Retinol serums, collagen-boosting masks, red light treatments, and cosmetic treatments don’t come cheap. But before you spend more money on skin care, you should consider your diet.

Share onHuffPost,Poor diet leads to many skin problems such as acne, dry skin and premature aging. And the opposite is also true, a diet that includes nutrient-rich foods can slow down the outward signs of aging, says dermatologist Anna Chacon.

Overall, a diet rich in antioxidants, healthy fats, and adequate hydration is the best dietary advice for healthy aging, as is limiting alcohol, getting enough sleep, and staying active, adds nutritionist Amy Baertschi.

Watermelon

"Hydration plays a huge role in the appearance of your skin by contributing to elasticity, collagen production, blood circulation, and the regeneration of new skin cells.

Therefore, consuming foods with a higher water content will contribute to the body's overall water content," says nutritionist Allyson Brigham.

So Baertschi recommends eating watermelon, which is 92 percent water. In addition to being extremely hydrating, Baertschi explains that watermelon is a good source of antioxidants, which help fight free radicals and slow down the signs of aging. If you’re not a fan of watermelon, you can opt for cucumbers, another food with a very high water content.

Brown rice

To reduce the external signs of aging, dermatologist Geeta Yadav says it's important to get enough vitamin B3.

Vitamin B3, or niacinamide, is a popular skin care ingredient due to its ability to boost hydration levels, fight hyperpigmentation, and gently promote cell turnover, among other benefits.

One food that is rich in vitamin B3 is brown rice. In addition to vitamin B3, brown rice also contains selenium, which helps protect the skin from UV damage and inflammation. Selenium also contributes to cell growth, helping to keep skin looking youthful.

Citrus fruits

You may already know that citrus fruits like oranges, grapefruits, and lemons are rich sources of vitamin C, which helps support the immune system. Vitamin C also supports skin health.

This is because vitamin C helps produce collagen. Collagen helps reduce visible wrinkles and increases blood flow to the skin, keeping it plump and youthful.

“Vitamin C is a powerful antioxidant, which means it helps protect the skin from free radicals from environmental factors like UV rays and pollution. Free radicals damage the skin, causing collagen to break down, accelerating the aging process,” says Dr. Yadav.

Thus, citrus fruits are a great choice for your skin and immune system.

Salmon

Do you know what else helps produce collagen besides vitamin C? It's protein. According to Brigham nutritionists, protein plays an essential role in the metabolism of collagen, which helps keep skin firm.

One specific protein that experts recommend for anyone looking to reduce the outward signs of aging is fatty fish, such as salmon, tuna, anchovies, and sardines. In addition to being a good source of protein, fatty fish are also a good source of vitamin E, which helps reduce free radicals and inflammation.

Red grapes

One popular ingredient you may have noticed in anti-aging skin care products is resveratrol. Not only is this ingredient found in skin care products, you can also get it through food supplements.

“Like vitamin C, resveratrol is a powerful antioxidant. Protecting your skin from oxidative damage can slow the signs of aging,” says Dr. Yadav.

Brigham experts also agree with this view, saying that resveratrol is a natural antioxidant found in plants. When consumed, it can protect the body from many harmful external agents such as UV rays, cancer and inflammation.

One of the best sources of resveratrol is red grapes, specifically the skins of the grapes. This is why you may have heard that red wine is good for you, red wine contains resveratrol. However, all four experts emphasized that drinking alcohol actually accelerates the outward signs of aging, so you’re better off sticking to grapes.

Beef

Experts have mentioned that collagen is an important nutrient that helps slow down the external signs of aging. Eating foods with adequate amounts of collagen can improve the moisture, elasticity, and structure of the skin.

Dr. Yadav adds that collagen production slows down with age, making increasing collagen intake all the more important.

A great source of collagen is beef. Likewise, bone broth (often made from beef) is another collagen-rich food.

Bone broth also contains protein, B vitamins, and vitamin C, which, as mentioned earlier, are all important nutrients that help slow the outward signs of aging.

Sunflower seeds

Sunflower seeds are a rich source of several nutrients that experts say are essential to slowing the signs of external aging, including protein and selenium. They are also high in vitamin E, which supports skin health.

Vitamin E is an important antioxidant for the skin, it helps increase elasticity and protects the skin from the harmful effects of oxidation.

Avocado

Avocados are another good source of vitamin E. One scientific study found that regular avocado consumption increased the elasticity and firmness of the skin on women's faces.

As this list shows, there are many ways to support your skin and reduce the outward signs of aging through what you eat. Remember to combine these foods with a large glass of water. Drinking water regularly is one of the best ways to look younger.

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