“You are what you eat”, as the old saying goes, holds considerable truth. Consumption of foods low in antioxidants contributes to early aging while an antioxidant-rich diet slows it down.
Fruits and vegetables with plenty of color such as sweet potatoes and pomegranates contain antioxidants which can reduce free radical damage to cells of your skin and help minimize wrinkles.
Red cabbage
This food-grade food source contains abundant amounts of vitamin C to promote collagen production for smoother complexion and firmer skin, as well as vitamin K, folic acid, calcium iron magnesium that all help improve skin health. In addition, its antioxidant properties protect against free radical damage, reduce inflammation and boost cellular repair; its anti-aging superfood status lies in its rich source of vitamin E which supports an immune-system health while simultaneously decreasing sunspots wrinkles to bring youthful vitality and provide protection from free radical damage.
Red cabbage is a cruciferous vegetable related to cauliflower, broccoli and kale that gets its vibrant purple-reddish color from anthocyanins produced in plant compounds. Commonly consumed raw in salads or used as an ingredient in coleslaw and sauerkraut recipes; red cabbage also can be steamed, stir-fried, roasted or added into soups and stews for extra nutrition and even used in fermented dishes such as Korean Kimchi!
One cup of red cabbage provides 56% of the daily recommended value of vitamin C, essential for maintaining healthy skin. In addition, red cabbage is an excellent source of dietary fibre, potassium (which helps manage blood pressure) and other important vitamins and minerals such as calcium, iron and folate.
Quercetin and fisetin, two phytochemicals found in red cabbage, have been shown to clear away aging cells and prevent disease. Sulforaphane also inhibits tumor growth by activating enzyme activity that halts tumor proliferation; additionally it contains flavonoids such as lutein and zeaxanthin that protect eyesight health while flavonoids such as lutein and zeaxanthin can protect eyesight health; plus cabbage juice was traditionally used by ancient Romans after binge drinking sessions!
Brussels sprouts
Brussels sprouts have often earned themselves an unfair bad rap due to being misunderstood; however, this misunderstood cabbage relative packs an incredible anti-aging punch. Ounce for ounce, they rank among one of the most nutritious vegetables offering high levels of Vitamin C and cancer-fighting sulforaphane as well as potassium, folic acid, and essential minerals – providing powerful benefits against aging!
Raw or cooked, spinach can be enjoyed raw or cooked and added to salads, soups, stews and stir-fry dishes for an easy, low-calorie and high protein source. Furthermore, spinach provides low calories while providing essential sources of dietary fiber and protein as well as vital vitamins like A, K and C; especially important is Vitamin A which protects skin and eyes against harmful UV rays while Vitamin K contributes to bone health and blood clotting processes.
Brussels sprouts have an intense flavor and can be prepared in numerous ways, from roasting, sauteeing and steaming, shredded raw salad topping and boiling in water for microwave heating – minimizing both odor and nutritional loss!
Brussels sprouts contain sulforaphane, an antioxidant which may reduce your risk of certain cancers that begin in white blood cells. They also contain the powerful tumor-suppressing compound eugenol which activates tumor suppressing genes within your body. Other foods containing this nutrient include broccoli and cauliflower.
Brussels sprouts are an excellent source of sulforaphane and Vitamin C, but also provide ample amounts of Vitamin A and folate – two essential nutrients to staying healthy and maintaining a healthy weight. They’re low-cal and packed full of protein and fiber – key elements in helping people remain fit while managing weight. A cup of Brussels sprouts supplies almost half your daily Vitamin K requirements and nearly 40% of daily requirements for Vitamin A!
Watercress
Studies support the old adage that beauty comes from within by showing that including watercress in daily diet can actually reverse signs of aging. Watercress belongs to the cabbage family of vegetables and contains various anti-oxidant nutrients known for protecting against premature aging, including vitamins K, E and C, which have all been found beneficial against skin damage and premature aging.
Peppery and crunchy greens like collard greens are one of nature’s most effective internal skin antiseptics, helping to improve dull complexions while diminishing fine lines and wrinkles. As an abundant source of vitamin C, they can either be applied topically to skin or consumed to promote healthy cells and boost immunity.
Addition of this superfood can also reduce your risk of acne. Packed with vitamin C, which has been shown to boost collagen production and decrease inflammation caused by acne, it may help clear existing acne spots as well as improve scarring appearance.
Watercress can also help improve circulation, which is essential to maintaining a healthy complexion. Furthermore, its benefits extend further: strengthening immunity can lower risks associated with infections that could otherwise cause redness and swelling on the skin.
Watercress, one of nature’s super foods, should be chosen when possible based on its deep green leaves and crisp, pale stems. Watercress season runs from April through September; for maximum benefit use it raw in salad or soup form or purchase bagged form to use in recipes. Alternatively University of Exeter spinoff Watercress Research Limited has released soothing skin care products with 10 percent concentrations of their patent-pending watercress extract extract such as mists and creams with this patent-pending watercress extract for use by skin care consumers!
Red bell peppers
Red bell peppers (capsicum) are packed with antioxidants that can reverse skin aging and increase collagen production, as well as providing essential vitamins C and A – particularly those from yellow or orange varieties of bell peppers that contain it – which offer eye health, immune system support and antioxidant protection.
Red peppers are an essential ingredient in many dishes and can be added to soups, stews, salads and other meals as a delicious source of vitamins and minerals. A half cup of raw red peppers provides 169% of your Recommended Dietary Intake for Vitamin C for skin health and immunity – providing plenty of versatility when creating recipes!
Red peppers are also an excellent source of pro-vitamin A (beta carotene), which your body converts to vitamin A for use in cell repair and protection against sun damage and wrinkles. Furthermore, they’re packed with the carotenoid nutrients lutein and zeaxanthin that offer additional defense against macular degeneration.
Red peppers offer many health benefits from flavonoids and polyphenols found in red peppers, including reduced cholesterol levels, inflammation reduction, and the prevention of certain cancers. Red peppers also contain potassium and magnesium which support heart health as well as muscle function; vitamin B6 for energy transformation while simultaneously reducing low-density lipoprotein cholesterol; fiber which aids gut health while folate (vitamin B9) which plays a key role in normal cell division and growth; folate is essential in normal blood cell formation processes as well.
Dark chocolate
Dark chocolate is a rich source of antioxidants that can protect the skin from oxidative stress. Furthermore, cocoa beans contain important minerals like magnesium and iron which promote healthy circulation as well as skin wellness. Furthermore, cocoa beans contain flavonoids which act as powerful anti-aging agents by increasing production of nitric oxide, improving blood flow while decreasing inflammation levels; stimulating insulin production; supporting vessel elasticity, decreasing oxidative stress levels as well as helping prevent Alzheimer’s disease onset.
Dark chocolate contains antioxidants which can neutralize free radicals in the body – unstable oxygen molecules which damage cells and accelerate aging – as well as reduce inflammation which has been linked to heart disease and cancer.
Studies have demonstrated that eating dark chocolate regularly can reverse signs of aging by improving circulation, reducing inflammation, and helping skin retain moisture better. It is recommended to select dark chocolate with high cocoa content, as this contains powerful antioxidants.
Researchers have also discovered that adding probiotics to dark chocolate can enhance its nutritional value. They used a mixture of prebiotics and probiotics derived from flax seed to produce symbiotic chocolate, which produced higher levels of antioxidants than unfortified chocolate; additionally it was able to reduce metabolic stressors, improve insulin sensitivity and promote cell energy uptake while decreasing pro-inflammatory molecules via activating the PI3K/ERK1/2 pathways within metabolic tissues.
